Thread: gaining mass for medial delts???
04-16-2005, 03:47 AM #1
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??
04-16-2005, 08:42 AM #2Anabolic Member
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- Jun 2004
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.
04-16-2005, 09:03 AM #3
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
04-18-2005, 06:13 PM #4Originally Posted by taiboxa
you dont find behind the neck press to put alot of stress on your rotator cuff?
04-18-2005, 07:02 PM #5Originally Posted by Ridla
04-18-2005, 07:46 PM #6Originally Posted by bmg
what is the reasoning behind shoulders responding to higher rep ranges???
04-18-2005, 08:57 PM #7Originally Posted by HOLLYWOOD
04-18-2005, 09:12 PM #8
you mentioned that you have big shoulders, would you say that behind the neck press is the reason for this?
04-18-2005, 09:22 PM #9Originally Posted by HOLLYWOOD
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.
04-18-2005, 09:34 PM #10
what kind of rep range do you use for your pressing?
04-18-2005, 09:35 PM #11Originally Posted by HOLLYWOOD
usually a 2:3 tempo of concentric:eccentric motion
04-18-2005, 09:39 PM #12
do you think shoulders respond better to higher rep ranges like 8-10 or lower like 4-6?
04-18-2005, 10:22 PM #13Originally Posted by HOLLYWOOD
04-19-2005, 10:23 AM #14
Medial Delts: Incline Lateral Raises
04-19-2005, 11:15 AM #15Originally Posted by Hypertrophy
04-19-2005, 11:19 AM #16Originally Posted by HOLLYWOOD
04-19-2005, 11:24 AM #17Originally Posted by taiboxa
04-19-2005, 11:26 AM #18Originally Posted by HOLLYWOOD
04-19-2005, 11:42 AM #19
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.
04-19-2005, 12:01 PM #20
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!
04-19-2005, 04:44 PM #21Originally Posted by HOLLYWOOD
04-19-2005, 04:47 PM #22
04-19-2005, 04:48 PM #23Originally Posted by Hypertrophy
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