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  1. #1
    Eddyflash is offline Junior Member
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    Angry Lagging delts.. please help!!!

    ok.. I am finally getting close to a size I like but it seems like my delts are lagging behind a bit and it is really starting to make me mad. It seems like no matter what I do I never get a decent pump in them and they are never sore the next day. I switch up Military Presses, Lat Raises, Front Raises, bent over Lat Raises, etc. I NEED SOMETHING TO HELP THESE SUCKERS GROW!!!! You think I could get some suggestions from some of you more advanced bros out there on targeting delts???? I would really appreciate it..

    Thanks,
    EddyFlash

  2. #2
    Eddyflash is offline Junior Member
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    BUMP

  3. #3
    MBaraso's Avatar
    MBaraso is offline Retired Mod
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    Here's my shoulder workout:
    Week A:
    Barbell shoulder press-4 sets, 10-8-6-4 reps
    upright rows- 4 sets, 12-10-10-8 reps
    Barbell shrugs (alt) 4 sets, 20-15-12-12 reps
    Front Raise 4 sets, 10-8-8-6 reps
    Seated side lateral raise's 3 sets 10-8-6
    Rear cable extention 4 sets, 10-10-8-6 reps
    Week B:
    Arnie db press 4 sets, 10-8-6-4 reps
    upright rows- 4 sets, 12-10-10-8 reps
    Shrugs Db- 4 sets, 12-20, reps
    Front Raise 4 sets, 10-8-8-6 reps
    Rear cable extention 4 sets, 10-10-8-6 reps

    Do all sets to failur.

  4. #4
    MBaraso's Avatar
    MBaraso is offline Retired Mod
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    Also sometimes I take out an exercise and use a machine. We have some weird new machine's so I like incorperate them into my workout every other week....

  5. #5
    Eddyflash is offline Junior Member
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    What are rear cable extentions? I think I have an idea but I am not sure.

  6. #6
    MBaraso's Avatar
    MBaraso is offline Retired Mod
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    you use the bottom pully and instead of pulling the cable infront you have the cable in the back of you. that way you can't really cheat.
    I'm not good at explaining shit like this lol You get what i'm saying or no?

  7. #7
    MBaraso's Avatar
    MBaraso is offline Retired Mod
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    I drew a pic for u lol

  8. #8
    Eddyflash is offline Junior Member
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    ok hahaha I get it.. thanx!!!!!

  9. #9
    Eddyflash is offline Junior Member
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    bump.... comeon people any more input??

  10. #10
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    Striking_Cobra is offline New Member
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    To switch it up a bit you might want give what I do a shot.

    Do traps and rear delts on back day.

    Blast front and side delts with Shoulder presses, side raises and front raises on shoulder day.

    Sample routine:

    4 sets Side raise (3 sets+1 warmup set) 15 to 8 rep range
    3 sets Seated DB Shoulder press 10-6 range
    3 sets one arm front raise 12-8 range

    *Alternate between doing presses before side raise and vice versa.

    Hope that gives another option.

  11. #11
    Eddyflash is offline Junior Member
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    Thanks MBaraso and Cobra..

  12. #12
    skiboy is offline Associate Member
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    when you do your shrugs hold for a 4 count on the way down to burn em' out just blast your delts 2x per week man
    peace

  13. #13
    Billon's Avatar
    Billon is offline Junior Member
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    The pic MBaraso posted is the exercise I do, and it works great!

  14. #14
    Shredz is offline Respected Member
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    Originally posted by MBaraso
    I drew a pic for u lol
    I do this same exercise from time to time...make sure you do as Mbaraso said and keep the cable in behind of you. It keeps the side delts working more. Where as if you have the cable to the front your anterior delts tend to take most of the load.

    Also I like to grab on to the sides of the machine and then lean away at an angle. This makes it harder and isolates the side delts even more.

  15. #15
    Eddyflash is offline Junior Member
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    Cool!! Thanks a lot guys

  16. #16
    abstrack's Avatar
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    Originally posted by Shredz


    I do this same exercise from time to time...make sure you do as Mbaraso said and keep the cable in behind of you. It keeps the side delts working more. Where as if you have the cable to the front your anterior delts tend to take most of the load.

    Also I like to grab on to the sides of the machine and then lean away at an angle. This makes it harder and isolates the side delts even more.

    Ahh!! good idea shredz!! I will have to try that this week when I hit shoulders again.

  17. #17
    AbsolutelyLethal's Avatar
    AbsolutelyLethal is offline Associate Member
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    Here is a pic from exrx.net on how to do rear cable extensions

  18. #18
    Eddyflash is offline Junior Member
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    that is definatley a different way to do them but they do not look like REAR cable extensions tho...

  19. #19
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    My shoulders are growing nicely. Here is my routine.

    Rear delts:
    Behind the neck military press (barbell) superseted with:
    seated bent laterals

    Front and side delts:
    seated side laterals, superseted with front raises

    dumbbell shoulder press

    Whole shoulder:
    Barbell bent rows

    I do 8 reps, 5 sets for each exercise, all as heavy as I can go. I normally cannot sqeeze out 8 reps by the 4th and 5th sets on most exercies.

    My sholders burn every time by the end of my workout.

    Only thing that kinda bugs me is that I am stuck at 15 pounds on the side laterals. I have read, though, that you don't need a lot of weight for this exercise and that trying to go to heavy will cause injury, which is not a qucik healer.

  20. #20
    fLgAtOr is offline Anabolic Member
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    Ever thought about starting with upright rows and then moving to presses and raises? I also like to mix up the order, weekly. For example, I'll start with raises and finish with presses. Like others, I have recently been experimenting with different exercises and machines. A machine will never replace the squat, but being able to hold and squeeze the rear delts has helped a great deal. And besides, the ladies seem to hang out by those machines... Whatever works for you, just MIX IT UP.

    ~~~Peace~~~

  21. #21
    WS6_KID's Avatar
    WS6_KID is offline Associate Member
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    Originally posted by MBaraso
    I drew a pic for u lol

    LOL. Good pic, very informative

  22. #22
    SwoleDiesel662's Avatar
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    Heavy shoulder press, heavy dumbell press. Everything else is optional.

  23. #23
    palme's Avatar
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    I dont know if anyone said this before. But you could try and pre exauss(sp) them with lateral raises before going to press movments.

  24. #24
    temperoath is offline Junior Member
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    I think you hitting them too hard. I only do 3 different excersises, 3 sets of 6. I always go heavy ( the six rep you should barely be able to get by yourself ). IOP, muscle pump and burn have no corallation to muscle growth. Just because you're pumped and sore the next day doesn't mean that they'll grow. It means that you killed them and they need more time to rest. Many people gauge their workouts on soreness and pump. You should go by weight, intesity and focus. Remember, your muscles grow only when they have too. They have to grow if you constantly use heavy weight that they have a problem lifting. Your muscles say "Hey, I gotta grow if I want to lift this heavy ass shit!"

    I do this and switch it up every 2 weeks:

    Warmup with about 5 sets (2 of them weight acclimation)
    3X6 Military front presses - Heavy as possible
    2X6 Dumbell presses - Heavy as possible
    3X6 Side raises - Heavy as possible
    2X6 Shrugs or pulls - Heavy as possible

    Every other week I put by traps with my back instead of shoulder.

    Anyways I'm babbling. I sure as hell don't know everything, and what works for me may not work for others, but give it a shot for a month and see.

  25. #25
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    Move your shoulder workout to the beginning of the week. This will really allow you to focus on them when you are fresh. The other thing that I would really do is a lot of lateral raises. I even do drop sets and go from 50lbs right down the rack to 10lbs with 8 reps on each weight.

    SB

  26. #26
    Eddyflash is offline Junior Member
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    Great... Thanx for all the great info so far bros

  27. #27
    compwhiz16's Avatar
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    Originally posted by palme
    I dont know if anyone said this before. But you could try and pre exauss(sp) them with lateral raises before going to press movments.
    Good idea, there palme. I have tried that and it works. It is good to switch your exercises around so that your body is always guessing. If you stick to the same routine day in/day out, your body gets used to it. The only thing I would add is that when you do it this way, remember to cut back on your weights on DB presses cuz. your shoulders will already be exhausted and you probably may not be able to get the same amt. of reps with the same weight as you would if you were doing DB first. I had got this idea from reading Jay cutlers article and decided to try it out. Good luck !

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