Yuu's picture
Yuu
  • 26
2171

Delts are undeveloped

ad

Hi guys, as everyone that have seen a pic of me would agree, my delts are lacking behind. I need to get them to grow!

I usually train delts same day as legs, however for he last couple weeks I've dedicated a day only for them. Right now this is my routine:

4 x 10 dumbell press
4 x 10 lateral raises with dumbells
4 x 10 barbell press (standing)
4 x 10 dumbell shrugs

Any advice to speed up delts development will be appreciated

tonytulo's picture

Rear raises , front raises and lateral raises. Different ways also, bars, dumbbells, cables. Different hand grips also front raises palm up, knuckles up thumb up, lateral raises slightly in front of you bent at elbow coming up like your pouring a gallon of water , also directly from the side, seated rear raises with dumbbells, bent with cables, rear pecdeck etc etc. The weight has a lot to do with it also. Pick a weight you can perform the movement correctly, perfect for me for 10 to 16 reps pyramid up and end with a drop set for each. Alot of volume in a short period of time. You want muscle growth not tendon strength. You want to lift for strength be a power lifter, want to grow you need volume. More volume, more blood flow which in turn stretches facia and breaks down muscle. Eat right and rest. Pretty simple. You want big delts? You don't get it from presses.

Also stop looking at the gym as a work out week. If you want to capitalize on your food and rest. Train a day on day off after legs two days off. Once you complete all body parts , start over. You grow out side of the gym.

muscleitalia's picture

Your routine is very simply, you should try with new intensity techniques that give a different stimulus to the muscles.
If you want, you can try my routine:

1)
REST PAUSE:
10 reps shoulder dumbell press
stop 15 sec
6 reps shoulder dumbell press
stop 15 sec
MAX reps shoulder dumbell press

pause 2 minute and repeat for 4 series.

2)
STRIPPING
10+10+10 x 4 lateral raises with dumbells
pause 1 minute and 30 seconds between series

3)
REST PAUSE
10 reps reverse bench press
stop 15sec
6 reps reverse bench press
stop 15 sec
MAX reverse bench press

pause 2 minute and repeat for 4 series.

4)
STRIPPING
10 + 10 + 10 x 4 posterior delts raise
pause 1 minute and 30 seconds between series

tell me how you feel with this routine

Yuu's picture

Thanks for all the advice guys. I will definitely train delts and legs different days and increase intensity on both, as you guessed my quads are a bit lagging too. So it would be:

4 days chest + biceps, back +triceps, delts and legs.

I,m only going 4 days a week to have time to eat and sleep, as im trying to bulk

Makwa's picture

I usually train delts same day as legs

Training anything else with legs on the same day is probably and effort in futility and a big part of your lack of deltoid development. Legs are the most demanding body part to train and I can't see much left in the tank to be training other body parts along with legs.

Catalyst's picture

There isn't any way you can do both IF you're hitting your legs hard. Quads alone should destroy you if you're training them hard enough to stimulate decent growth. I don't even train hams and calves with quads.

You're half-arsing both legs and shoulders as a result.

shiva4's picture

proper form deadlifts are one of, if not the best lifts to stimulate mass growth, not to mention posterior chain as a whole. when doing isolation work, have short rests or implements super sets and or drop sets. as mentioned previously before, everyone is different. while genetics do.play a role, I am the type of person that refuses to think in terms of genetic limitation. I mean sure genetics play a role but I come from garbage genetics and as soon as I stopped selling myself short and blaming my lack of growth on that, I finally started to push myself to the next level and started seeing growth.

you can get results for sure, it's just a matter of finding the right way for your body to get there. also you could try alternating high and low reps. meaning, do 8-10 reps one week and the next week shoot for 12-15

CAhardcore's picture

Everyone is different , but I personally saw a major change in my delts by increasing VOLUME.
I'm talking training shoulders twice a week for 90 min... On smith machine military sets of 40-30-20-20-30-40
Lat raised working the rack from the 10's to the 40's sets of 50!
Upright rows to fatigue
Set of 20 shrugs every time I rack a set of dumbells every day.
May not be traditional , may seem like too much , but it worked for ME.... Try different routines and see what sticks

Beltabuser's picture

Start with the big boy. Seated military press. Slow eccentrics of 3 to 4 seconds. You could do gvt 10x10 if you want, they will burn like none other one week then do 5x5 the next. You really have to hammer them. Only after you do military presses would I do any kind of lat raises. You're also missing any rear delt work. Throw in some lying lat raises or bent over lat raises or you could do some machine work to hit them. Higher reps are fine on Lat raises. A good triset that will completely fry them is 20 reps front raise, 20 Lat raise, then 20 bent over Lat raise. If you can do that with 45 lb plates then you're elite, trust me it's possible because I've seen it

Owes a Review × 1
Makwa's picture

That is what I would probably start off with.
Often times a lack of deltoid development is due to poor form. You need to lock yourself into place and initiate with the working muscle.

ChickenBirdOfGains's picture

http://www.bodybuilding.com/fun/planet22.ht

Yes, deltoids can be a real nuisance body part. They are thick, three-headed fire-breathing Hydras used to a lot of work and are stubborn like a female mule in estrus. To get your deltoids to grow, never train them more than twice in any 8-10 day period, especially if you do not use steroids. And don't get too fancy-smancy or attempt to use weights that are too heavy in an exercise where your leverage is poor, like the lateral raise exercise. Save the big stuff for the BNP.
Work for the flush, the pump and burn. Don't think you have to lift the Louis Cyr 220 lb. dumbbell. Leave that folderol for Bill Kazmaier and other strength Gods of the flesh. Instead, try this simple, 2-part, direct deltoid BLAST approach. Soon enough your deltoids will be bigger, stronger and thicker.

http://www.muscleforlife.com/best-shoulder-workout/