Delts

Discussion in 'Training Information' started by JusJamin, Oct 4, 2021.

  1. JusJamin

    JusJamin Full Member

    Messages:
    930
    Likes Received:
    717
    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?
     
    #1
  2. Simon90

    Simon90 Moderator

    Messages:
    2,607
    Likes Received:
    3,008
    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
     
    #2
    Mr mac and JusJamin like this.
  3. JusJamin

    JusJamin Full Member

    Messages:
    930
    Likes Received:
    717
    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.
     
    #3
    Simon90 likes this.
  4. Jamesalan

    Jamesalan Full Member

    Messages:
    429
    Likes Received:
    181
    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
     
    #4
    JusJamin likes this.
  5. JusJamin

    JusJamin Full Member

    Messages:
    930
    Likes Received:
    717
    Yea for sure, just get tired of the spinning wheels feeling sometimes you know
     
    #5
    Jamesalan likes this.
  6. Reacher

    Reacher Moderator

    Messages:
    4,591
    Likes Received:
    5,499
    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.
     
    #6
    Mr mac and Simon90 like this.
  7. Reacher

    Reacher Moderator

    Messages:
    4,591
    Likes Received:
    5,499


    2nd and 3rd exercises are what I'm trying to describe
     
    #7
    Simon90 and JusJamin like this.
  8. pooley1810

    pooley1810 Moderator

    Messages:
    7,152
    Likes Received:
    13,419
    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
     
    #8
    Reacher, Simon90 and JusJamin like this.
  9. JusJamin

    JusJamin Full Member

    Messages:
    930
    Likes Received:
    717
    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?
     
    #9
    Reacher likes this.
  10. JusJamin

    JusJamin Full Member

    Messages:
    930
    Likes Received:
    717
    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
     
    #10
  11. pooley1810

    pooley1810 Moderator

    Messages:
    7,152
    Likes Received:
    13,419
    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
     
    #11
    Richard Dick, JusJamin and Reacher like this.
  12. G-G

    G-G Ex Competitor

    Messages:
    9,614
    Likes Received:
    13,525
    do you do any overhead pressing?
     
    #12
  13. JusJamin

    JusJamin Full Member

    Messages:
    930
    Likes Received:
    717
    Yes, do DB over head press, standing BB press and seating Smith Press
     
    #13
  14. G-G

    G-G Ex Competitor

    Messages:
    9,614
    Likes Received:
    13,525
    Just checking.

    to be fair I’ve never really done much more than pressing so I’m probably not the one to give advice
     
    #14
  15. Big Balls

    Big Balls Top Contributor

    Messages:
    1,620
    Likes Received:
    713
    wide Grip upright rows up to upper chest.
     
    #15
    Mr mac and pooley1810 like this.