Thread: Delt and bicep separation
07-14-2004, 06:01 PM #1
Delt and bicep separation
I am looking for techniques to achieve delt and bicep separation for the rear/back delt. Front and middle heads look fine, but not sure which lifts will give me that cut on the rear head.
Advice appreciated. DOW
07-14-2004, 09:12 PM #2
no lifts are gonna get you cut. one word. .
07-15-2004, 03:11 PM #3
The larger the muscle, the larger the seperation.
07-16-2004, 09:24 AM #4
Right, hence my request for lifting techniques to build the rear head.
07-16-2004, 06:04 PM #5Originally Posted by saboudian
oh ok then. thats why power lifters have such great seperation.
07-16-2004, 09:36 PM #6New Member
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- Austin, Tejas
I do plenty of cardio in my combat martial arts class. I see these phat ass dudes with big guts and cut arms. It can't be cardio or diet. I am 205 lbs and 6 1 with a long work out history. I have trouble with the delt and bi separation only. Everything else is in check. Bump for techniques.
07-16-2004, 11:32 PM #7
Like anything else, you can't really do "spot reductions" of fat. Genetically, we're all different in terms of where we burn (or notice) our fat loss first. Mine is my arms, followed by my chest, legs, back and then my abs.
If you already have some decent muscle underneath the excess fat and water retention, then after dropping some bodyfat percentages, you should see the muscle seperation...but like I mentioned earlier, there has to be something there to begin with.
Keep in mind also, genetics play a role in everything. Maybe it's not in your cards to have that seperation, I know it's not in mine.
07-17-2004, 07:21 PM #8Originally Posted by dalcowbag
Last edited by saboudian; 07-18-2004 at 11:33 PM.
07-18-2004, 09:48 AM #9
I would think that doing any delt excercise would help with the seperation. And cardio couldn't hurt.
07-19-2004, 08:58 AM #10
pump that rear delt as much as possible... get the blood in their. I found upright rows and bent over rear delt movements with high reps. like 15 reps for 4 sets with good clean squeezes really helped!
07-19-2004, 02:14 PM #11
How does your rear delt look? Is it a matter of seperation or is your rear delt just lagging behind. If its just seperation then your answers were already provided, but if its an issue of rear delt just not being developed enough might want to change your shoulder routine and make sure to hit it good with rear laterals.
07-19-2004, 03:05 PM #12Originally Posted by doby48
Thanks doby48.. nice avatar!
07-19-2004, 03:22 PM #13
Check out the link below and scroll down to Posterior Delts, there are a few good exercises there you can check out and add to your routine. Also, what are you doing for reps, weight, style, etc. Everyone responds a little differently so if you are doing high reps change to lower reps, try slowing down the exercises or doing drop sets, rest pauses, etc. until you find the method that is going to work best for you. For my posterior delt, I get best results with 3 sets of 10 although some people get better results with 5x5 and still others do different set/reps.
07-19-2004, 08:45 PM #14Originally Posted by saboudian
07-20-2004, 01:29 AM #15Originally Posted by doby48
07-20-2004, 01:49 AM #16
I always do behind the neck military presses, bent over deltoid flies either, db or pulley. Do them with any shocking method except explosive method. Negatives, forced negatives, 21's, what ever. I'm a big fan of wide grip behind the neck pull ups. I've got seperation of the rear head only it seems. Unless I'm doing a front lateral raises you really can't see the front head. It could be genitics. Also try bitch slapping a punching bag for reps. :ROFL:
07-20-2004, 07:22 PM #17Junior Member
Originally Posted by 63190
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- Jul 2004
07-22-2004, 09:10 AM #18
With strict form I don't feel it hurting. I'll ask my Orthoepedac or how ever you spell it next time out there.
07-22-2004, 11:01 PM #19
Ronny was a powerlifter before he was a bodybuilder.
Doby if you dont mind me asking, is that you in the avatar?
07-22-2004, 11:13 PM #20Originally Posted by IronReload04
07-22-2004, 11:22 PM #21
oh ya that it buffy. Buffy rules!
07-23-2004, 09:07 AM #22Originally Posted by IronReload04
07-24-2004, 05:47 PM #23Originally Posted by dalcowbag
07-25-2004, 09:53 PM #24
yup yup. ronny seems to be a powerlifter with low body fat
07-26-2004, 01:31 AM #25Originally Posted by IronReload04
Secondly, Ronnie does not train like a powerlifter. Using heavy weights != powerlifting. All successful bodybuilders have used basic, compound movements as a cornerstone of their training for years.
Third, you don't many know powerlifters do you? (that's pretty obvious from your other posts). Muscle seperation and maturity comes about from training a muscle using multiple exercises, hitting it from multiple angles, and most importantly lack of bodyfat. Isolation exercises are the best way to acheive the first two requirements, and diet the third. Powerlifters don't do many isolation exercises at all.
To answer the original poster's question, do pressdowns to develop the outer head of your tricep along with dumbell laterals and rear dumbell laterals to bring up your delts.
07-26-2004, 02:22 AM #26
And alternating biatch slapping for reps.
07-26-2004, 07:48 PM #27
Thanks for all the tips. Normally, it seems as if I exert all my energy with kettle raises, flys, etc. My tri's are really cut and big. I have began to start out the delt workout on the rear head and will focus on bulking there. I believe that will correct the issue. Thanks again ~dow
07-27-2004, 01:05 AM #28
Oh yeah, priority principle.
08-02-2004, 04:49 PM #29
So yeah, results in just a couple of weeks. Hitting the rear head on the first several sets...I think the main problem was that I have always had such big shoulders, I kept developing my tri's/bi's and honestly neglecting the rear delt...Seems like that one is the hardest to work by far. Do any of you all feel that way? ~dow
08-03-2004, 12:02 PM #30
Nice Link Dolby but ****, that guy needs to put his shirt back on.
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