Anabolics
Search More Than 6,000,000 Posts
Results 1 to 23 of 23
  1. #1
    Ridla's Avatar
    Ridla is offline Associate Member
    Join Date
    Jul 2004
    Posts
    413

    gaining mass for medial delts???

    ,

    I do 5 sets of Military.
    first 2 warm ups the next 3, I go for 3 to 6 reps

    the front raises for anterior delts. 3 sets
    side raises with elbows slightly bent. 3 sets
    I need mass for medial delts...what can i do better in the work out??

  2. #2
    bluethunder is offline Anabolic Member
    Join Date
    Jun 2004
    Location
    usa
    Posts
    2,015
    I like 90 deg angle db overheads presses , not to full lockout and not clanging the db's on the top. Followed by both db side laterals on a incline and cable laterals.

  3. #3
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
    Join Date
    Feb 2005
    Location
    lol im not telling :D
    Posts
    29,207
    lateral raises are most effective for stimulating that region of da shoulder.
    like i like to do an overal 5 second motion lat raise. 2 second concentric motion, 1 second pause at the peak (2 if you got balls but this will cut your rep/weight way down) which should be straight out to your side parallel w/ floor. then 2 second eccentric motion. i use 20lb'ers for 3-4 sets of 10-12 reps like this and i have big shoulders its now how much you do, but HOW WELL YOU DO IT!
    worst thing about shoulders is they are EXTREMELY easy to over train because they used in ALL upper body motions. especially if you give them their own day. i do but i keep it short and sweet to keep the train commin to growthville. 5 excercises=
    presses: DB or BB Behind neck(its my fav)
    rear delt-1arm@time: bent over DB/Cable ltrl raises
    Standing ltrl rais: described earlier
    rotator cuff: theraputic excercises done beging to warm up 20reps
    shrugs: Reverse grip on BB usually i do a 2:3:2:3 tempo 2 seconds to raise it hold for 3, 2 to lower, let it hand for 3 to big stretch/tear.
    all 3 sets all 8-12 reps ALL SLOW/CONTROLLED

  4. #4
    HOLLYWOOD's Avatar
    HOLLYWOOD is offline Senior Member
    Join Date
    Jun 2003
    Location
    Canada
    Posts
    1,960
    Quote Originally Posted by taiboxa
    lateral raises are most effective for stimulating that region of da shoulder.
    like i like to do an overal 5 second motion lat raise. 2 second concentric motion, 1 second pause at the peak (2 if you got balls but this will cut your rep/weight way down) which should be straight out to your side parallel w/ floor. then 2 second eccentric motion. i use 20lb'ers for 3-4 sets of 10-12 reps like this and i have big shoulders its now how much you do, but HOW WELL YOU DO IT!
    worst thing about shoulders is they are EXTREMELY easy to over train because they used in ALL upper body motions. especially if you give them their own day. i do but i keep it short and sweet to keep the train commin to growthville. 5 excercises=
    presses: DB or BB Behind neck(its my fav)
    rear delt-1arm@time: bent over DB/Cable ltrl raises
    Standing ltrl rais: described earlier
    rotator cuff: theraputic excercises done beging to warm up 20reps
    shrugs: Reverse grip on BB usually i do a 2:3:2:3 tempo 2 seconds to raise it hold for 3, 2 to lower, let it hand for 3 to big stretch/tear.
    all 3 sets all 8-12 reps ALL SLOW/CONTROLLED

    you dont find behind the neck press to put alot of stress on your rotator cuff?

  5. #5
    bmg's Avatar
    bmg
    bmg is offline Member
    Join Date
    Dec 2003
    Location
    Midwest
    Posts
    682
    Quote Originally Posted by Ridla
    ,

    I do 5 sets of Military.
    first 2 warm ups the next 3, I go for 3 to 6 reps

    the front raises for anterior delts. 3 sets
    side raises with elbows slightly bent. 3 sets
    I need mass for medial delts...what can i do better in the work out??
    raise the reps on those last two sets of military presses. nearly everyones' shoulders respond better to reps closer 10. going heavy from time to time is good, but even then i wouldnt go below 6.

  6. #6
    HOLLYWOOD's Avatar
    HOLLYWOOD is offline Senior Member
    Join Date
    Jun 2003
    Location
    Canada
    Posts
    1,960
    Quote Originally Posted by bmg
    raise the reps on those last two sets of military presses. nearly everyones' shoulders respond better to reps closer 10. going heavy from time to time is good, but even then i wouldnt go below 6.

    what is the reasoning behind shoulders responding to higher rep ranges???

  7. #7
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
    Join Date
    Feb 2005
    Location
    lol im not telling :D
    Posts
    29,207
    Quote Originally Posted by HOLLYWOOD
    you dont find behind the neck press to put alot of stress on your rotator cuff?
    nope i never go Below parallel w/ the ground make a T and your good to go

  8. #8
    HOLLYWOOD's Avatar
    HOLLYWOOD is offline Senior Member
    Join Date
    Jun 2003
    Location
    Canada
    Posts
    1,960
    you mentioned that you have big shoulders, would you say that behind the neck press is the reason for this?

  9. #9
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
    Join Date
    Feb 2005
    Location
    lol im not telling :D
    Posts
    29,207
    Quote Originally Posted by HOLLYWOOD
    you mentioned that you have big shoulders, would you say that behind the neck press is the reason for this?
    i think it has to do w/ the way i train them / genetics...
    1. Incline bench on chest day was always steeper than 45degrees
    2. i always go slow and use lots of negatives and isometric holds on my laterals and military and most importanly use proper form to the T.

  10. #10
    HOLLYWOOD's Avatar
    HOLLYWOOD is offline Senior Member
    Join Date
    Jun 2003
    Location
    Canada
    Posts
    1,960
    what kind of rep range do you use for your pressing?

  11. #11
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
    Join Date
    Feb 2005
    Location
    lol im not telling :D
    Posts
    29,207
    Quote Originally Posted by HOLLYWOOD
    what kind of rep range do you use for your pressing?
    i do a 20/12/8/8/8
    usually a 2:3 tempo of concentric:eccentric motion

  12. #12
    HOLLYWOOD's Avatar
    HOLLYWOOD is offline Senior Member
    Join Date
    Jun 2003
    Location
    Canada
    Posts
    1,960
    do you think shoulders respond better to higher rep ranges like 8-10 or lower like 4-6?

  13. #13
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
    Join Date
    Feb 2005
    Location
    lol im not telling :D
    Posts
    29,207
    Quote Originally Posted by HOLLYWOOD
    do you think shoulders respond better to higher rep ranges like 8-10 or lower like 4-6?
    i would never do less than 5 reps but i like the 8 rep range personally for almost all muscle groups

  14. #14
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
    Join Date
    Jun 2004
    Location
    Getting Fat
    Posts
    1,446
    Medial Delts: Incline Lateral Raises

  15. #15
    HOLLYWOOD's Avatar
    HOLLYWOOD is offline Senior Member
    Join Date
    Jun 2003
    Location
    Canada
    Posts
    1,960
    Quote Originally Posted by Hypertrophy
    Medial Delts: Incline Lateral Raises
    can you explain this exercise im not too clear on it?

  16. #16
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
    Join Date
    Feb 2005
    Location
    lol im not telling :D
    Posts
    29,207
    Quote Originally Posted by HOLLYWOOD
    can you explain this exercise im not too clear on it?
    im thinking where you lay belly down on an lincine and do lateral raises

  17. #17
    HOLLYWOOD's Avatar
    HOLLYWOOD is offline Senior Member
    Join Date
    Jun 2003
    Location
    Canada
    Posts
    1,960
    Quote Originally Posted by taiboxa
    im thinking where you lay belly down on an lincine and do lateral raises
    how high would the incline have to be? i couldnt imagine this would be affective at a general 30 degree incline?

  18. #18
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
    Join Date
    Feb 2005
    Location
    lol im not telling :D
    Posts
    29,207
    Quote Originally Posted by HOLLYWOOD
    how high would the incline have to be? i couldnt imagine this would be affective at a general 30 degree incline?
    i do a 45degree bench but im not laying FLat on it my ass is kinda up in the air to give me about a 25-30degree angle.

  19. #19
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
    Join Date
    Jun 2004
    Location
    Getting Fat
    Posts
    1,446
    Lay sideways on an incline bench and do lateral raises one arm at a time. Your other shoulder will be against the bench. You are basically leaning to your left while doing lateral raises with your right hand. You immediately have to exert force because of the angle, gravity is against you, not assisting you.

  20. #20
    HOLLYWOOD's Avatar
    HOLLYWOOD is offline Senior Member
    Join Date
    Jun 2003
    Location
    Canada
    Posts
    1,960
    cool thanks! sitting on a incline bench facing the pad at say a 60 degree angle? i could see this being very effective in keeping strict form and hitting the medial delt directly without anything else coming into play!

  21. #21
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
    Join Date
    Jun 2004
    Location
    Getting Fat
    Posts
    1,446
    Quote Originally Posted by HOLLYWOOD
    cool thanks! sitting on a incline bench facing the pad at say a 60 degree angle? i could see this being very effective in keeping strict form and hitting the medial delt directly without anything else coming into play!
    Nope, you do not face the pad when doing incline lateral raises. Let me find a picture!

  22. #22
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
    Join Date
    Jun 2004
    Location
    Getting Fat
    Posts
    1,446
    http://www.abcbodybuilding.com/exerc...teralraise.htm
    I do these, except bringing the d-bell to my hips instead of behind my butt.

  23. #23
    HOLLYWOOD's Avatar
    HOLLYWOOD is offline Senior Member
    Join Date
    Jun 2003
    Location
    Canada
    Posts
    1,960
    Quote Originally Posted by Hypertrophy
    Nope, you do not face the pad when doing incline lateral raises. Let me find a picture!
    i understand what you mean when you say one arm incline laterals i was just wondering how effective sitting down on a bench with a 60 degree angle with your chest against it doing the movement with 2 arms...

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •