Delts

JusJamin

JusJamin

Full Member
Anyone else seem to struggle to bring up their lateral delts?

I'm not particularly blessed with the wide shoulders and so I'm trying to focus on more on the lateral delts.

Current exercises

Seated lateral raises
Standing lateral raises
Cable cuffed raises
Normal cables

They just don't want to grow and its driving me crazy. Any other variations I can add in to the rotations?
 
Heavy as fuck standing one arm side laterals and partials helped me alot, my shoulders used to be super narrow.

Try lying on your front on a steep Incline bench(like a notch or two down from fully upright) and do side db laterals like that. Holding at the top for a half second and holding at the bottom killing momentum from both sides. They're hard as fuck and you won't be able to use much weight but you'll feel your side delts extremely isolated and a deep feeling of pain in the delt that's different to other exercises.

Apart from John meadows routine my delt routine has always been

Either Smith or db high Incline shoulder press
Cable side raises (one week the next week change to heavy dbs)
Incline Db side laterals
Rear delt flyes

All heavy 6-8reps all working sets taken beyond failure. Less is more imo I wouldn't be doing all those side delt exercises in one session
 
Simon90 said:
Heavy as fuck standing one arm side laterals and partials helped me alot, my shoulders used to be super narrow.

Try lying on your front on a steep Incline bench(like a notch or two down from fully upright) and do side db laterals like that. Holding at the top for a half second and holding at the bottom killing momentum from both sides. They're hard as fuck and you won't be able to use much weight but you'll feel your side delts extremely isolated and a deep feeling of pain in the delt that's different to other exercises.

Apart from John meadows routine my delt routine has always been

Either Smith or db high Incline shoulder press
Cable side raises (one week the next week change to heavy dbs)
Incline Db side laterals
Rear delt flyes

All heavy 6-8reps all working sets taken beyond failure. Less is more imo I wouldn't be doing all those side delt exercises in one session
Click to expand...

I appreciate the in depth reply mate.

I'll give the bench idea a go on my upper day on Saturday.

They're frustrating as the strength is there but the size isn't with it. I have been told I don't look the size you'd expect for my strength and obviously we're all in it for the size let's be honest haha.

I've been doing my shoulder sets to a 12-15 range, think I'll drop it down and up the weight a bit on heavy sets and see if that improves any too.
 
Seems everyone has that part. My chest is particularly bad my delts grew easy as hell and I had wide shoulders so a tiny bit looks like a lot. Hang in there you'll get it
 
Jamesalan said:
Seems everyone has that part. My chest is particularly bad my delts grew easy as hell and I had wide shoulders so a tiny bit looks like a lot. Hang in there you'll get it
Click to expand...

Yea for sure, just get tired of the spinning wheels feeling sometimes you know
 
as per simons post the lying into a bench side lateral always hits right on side delt for me.
I go around 10 and 2 with my hands and arm path ( think clock face, head 12 o'clock. arms coming out at 10 and 2oclock. ( not 9 and 3 as you might think for sides )
try and mentaly push your hands out to the walls when doing raises rather than lifting the weight up.
A John meadows movement I also like single arm cable side raise, start low end high and arm path is an arc away from body rather than out to the side.
that makes no sense, I'll try to find a vid lol
looks like a cable flye in reverse almost, but when you find the groove it hits side delt really well.
 
I'm another who watched a lot of meadows
When doing any rear delt flye, don't pull your elbows all the way back
Once they go past the line of your shoulders you're using your traps
I like the reverse peck deck as its a strict, isolating movement
 
Reacher said:

2nd and 3rd exercises are what I'm trying to describe
Click to expand...

Great video, explains what both you and Simon said and I shall incorporate these three movements he's shown.

I have three variations of push day, would you incorporate them all into one day or say one per variation?
 
pooley1810 said:
I'm another who watched a lot of meadows
When doing any rear delt flye, don't pull your elbows all the way back
Once they go past the line of your shoulders you're using your traps
I like the reverse peck deck as its a strict, isolating movement
Click to expand...

Yea, I agree. Same with lateral raises, after a while, I find I get a trap pump when my shoulders begin to fail, looks great, not very effective at this point though haha
 
JusJamin said:
Great video, explains what both you and Simon said and I shall incorporate these three movements he's shown.

I have three variations of push day, would you incorporate them all into one day or say one per variation?
Click to expand...
I train rear delts and traps on my pull day
For me the exercises all compliment each other
Means I can really hit side and front delts on my push day
I train 3 on 1 off so everything gets hit every 5 days
 
JusJamin said:
Anyone else seem to struggle to bring up their lateral delts?

I'm not particularly blessed with the wide shoulders and so I'm trying to focus on more on the lateral delts.

Current exercises

Seated lateral raises
Standing lateral raises
Cable cuffed raises
Normal cables

They just don't want to grow and its driving me crazy. Any other variations I can add in to the rotations?
Click to expand...

do you do any overhead pressing?
 
JusJamin said:
Yes, do DB over head press, standing BB press and seating Smith Press
Click to expand...

Just checking.

to be fair I’ve never really done much more than pressing so I’m probably not the one to give advice
 
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