posted Tue, 08/27/2013 - 00:47
1152
Shoulder Question
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This may sound like a dumb question but my shoulders seem to be growing mostly in Front delts and the rest seems to be flatter. The picture doesn't give the real deal but Is this a normal shoulder or is it not forming the way it should. how do I really target the top/rear.
During and After physical therapy for my rotator fray and labrum tear (minor) I spent a lot of time working on rear delts/upper back to bring my shoulders back. They were rounded toward the front (imbalance) now as far as muscle development I'm not sure I'm on the right track or what I need to focus on.
Yes I have much to learn but that's the fun part. Change and adapt.
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BigBmajI haven't trained front delts directly in forever. Bench, presses, dips, lots of front delts. Its the rears that need to be addressed. Once the rears are hit and you learn to bring shoulder blades together during all exercises the laterals will come along as well. I had a terrible imbalance, still sort of do, I have to remind myself to keep my chest big and my shoulder blades wrapped down and around my spine.
Very few people have proportioned delts in my opinion. Your's really don't look too bad, i just would mellow out on the presses and eliminate all direct front delt work. Train rears twice a week - I like to hit them on shoulder day and on chest day. On shoulder day start with rears this may help you focus on laterals better when doing any lateral raises too.
Good luck.
to build the sides up great I think doing laterals will help which we all do. I think if u do wide grip upright rows and hold it at the top forcing as much blood in there as you can you will notice a huge peak in your side lateral development. the rear delts I would focus them on shoulder days and on back days people don't realize how much rear delt is involved on the back days jmo
JOEROIDLess pressing overhead movements. Super-set side laterals after all your movements, light weight slow movement with no swinging and focus on contracting the side rear delt. More upright rows. Drop-set laterals, heavy then drop and do light weight till tears well up in your eyes. Wash rinse repeat.
AnonAlot of lateral raises and swing backs for posterior delts
AnonIt's not that bad of an imbalance at all imo. Just need to bring out the rear delts a bit, should also make your rotator cuff feel much better. There's a row variation I started using that has REALLY brought out my rear delts like never before, I've only been doing it about 6 weeks or so while cruising and can already see some nice change. It's in this video
http://www.youtube.com/watch?v=xzTFYXUcPPc
Around 2:40 on. I only use 50 lbs. ( started at 40 ) and just really focus on form and the contraction
awesome. thanks!
There could be many issues related to this,
1) As mentioned below, you use them more on a daily basis.
2) Could be due to your form, actually maximizing the efficiency of the side and rear deltoid, they are actually 2 of the hardest exercises to perfect as you can use so many other muscles to achieve the lift
3) In the science aspect of the body, is the rear and side heads comprised of red or white muscle fiber? depending on the 2 has a totally different training technique to make them grow efficient I.e. white muscle stimulates better under high weight low volume, red muscle is less weight higher volume.
I for one have spent years watching how my body develops under certain loads, if you can determine if your primarily red or white fiber in that body part will further help you determine the proper regimen to maximize your gains for that particular muscle group.
Hope this helps.
that's pretty smart thinking I never thought of my body that way. I figured all my muscles would be the same amount of fibers in all them u got me thinking now
waltrYou use the front delt in every motion that involves lifting the arm up from your side in front of your body so it's probably getting more work than you think it is. My front delts seem to be growing faster than the side/rear as well, but then again my back grows more than anything else. Different muscles seem to grow at different rates depending on the person, just give the side/rear some extra work and it will come up eventually.