Lateral Delt Issues

[Gaspari1255]

I need to get my lateral delts bigger. I have some really nicely developed front delts and the rear delts are looking pretty good as well. However, the lateral delt appears to be lagging- its not pathetic, looks worse than it really is because the front delt is dwarfing them.


Here was last Thursday's shoulder routine:

4x6 Seated DB Shoulder Press: 110lb DBs
3x6 Upright Rows: 160lbs
3x10 Side Raises: 30lb DBs (super strict form- real tight squeez
3x10 Reverse Cable Flies: 40lbs (Go to the cables, put them to the highest level and grab the "Balls" on the end of the cables and cross them while facing opposite way)

*I am constantly changing rep range and always change my rear delt exersize each week. Occasionally, I will substitute some type of front rasies in place of Upright rows. Every couple weeks I change the seated DB presses to standing BB military presses.

Now, how can I get my lateral delts bigger without over training? Will it just take time or is there anything I can add/change?

Thanks fellas.

[Gaspari1255]

Bump...shoulder workout is in a few hours , lol.

[peteroy01]

I know u said u change the reps up but what the highest u go?

[Dont wanna be old]

Here is some stupid information . I mean I hate to bring this up . There is a object that compounds certain exercises . It's called the Bosa ball . It is like a 1/2 ball with a flat side . Until you stand on this thing , you'll never understand . When you stand on this you are balancing your body . So there is no swinging weights or cheats . This works the core , and whatever you do is definitely isolated . Of coarse you can't do near the weights and standing on the ground . But the burn you get will impress you .

I can squat 315 for 3 to 5 reps .
Stand on bosa ball and do 10 reps = I look like I have Parkinson's disease . Legs shake . ( no weights )

I have done front and side lateral raises on this also . The problem is your struggling and squeezing do 20 lbs and the douche bag next to you is swinging 40lb dumb bells . I hate people working out close to my space with a snicker on there face .

There is a lot of ways to use these and tons of video's on youtube .

BTW . Stand on flat side

Good luck

[toothache]

I like to do drop sets with lateral raises. Move right down the dumbbell rack. Delts screaming.

[M302_Imola]

I like to do drop sets with lateral raises. Move right down the dumbbell rack. Delts screaming.

good stuff...I like to superset from standing to seated side raises. Your delts will be on fire.

[Gaspari1255]

good stuff...I like to superset from standing to seated side raises. Your delts will be on fire.

So you do basically do 6 sets total super-setted (3 Standing/ 3 Seated)? I may have to try that out. I'm assuming your body reacts well to it, no overtraining?

[cubnlynx]

On my lateral raises I go with a weight I can do no less than 8

[M302_Imola]

So you do basically do 6 sets total super-setted (3 Standing/ 3 Seated)? I may have to try that out. I'm assuming your body reacts well to it, no overtraining?

Yeah, I usually do 30's on the standing portion and then 15's on the seated (keeping everything nice and controlled)...gives me a good burn and I don't feel like I'm overtraining. Give it a shot!

[BigBuck6]

i would assume that if you can db 110's your shoulders are already fairly large, considering that is what i do myself. with that in mind, are your presses going deep enough and are they wide or are you bringing in too much tricep to assist in the lift by keeping them close to your ears? in addition, your upright rows seem rather light compared to your other weights used...are your hands out almost to the weight or in near the center? this obviously would depend on height to find the appropriate width...

[Gaspari1255]

i would assume that if you can db 110's your shoulders are already fairly large, considering that is what i do myself. with that in mind, are your presses going deep enough and are they wide or are you bringing in too much tricep to assist in the lift by keeping them close to your ears? in addition, your upright rows seem rather light compared to your other weights used...are your hands out almost to the weight or in near the center? this obviously would depend on height to find the appropriate width...

I do my DB Shoulder press on a 75 degree angle, instead of a 90. It makes it a little bit easier and I feel a better pump. As for the upright rows, I am 6'3", so my hands are near the center.

[Gaspari1255]

Yeah, I usually do 30's on the standing portion and then 15's on the seated (keeping everything nice and controlled)...gives me a good burn and I don't feel like I'm overtraining. Give it a shot!

Thank you, I am going to give it a go.

[Ronnie Rowland]

I need to get my lateral delts bigger. I have some really nicely developed front delts and the rear delts are looking pretty good as well. However, the lateral delt appears to be lagging- its not pathetic, looks worse than it really is because the front delt is dwarfing them.


Here was last Thursday's shoulder routine:

4x6 Seated DB Shoulder Press: 110lb DBs
3x6 Upright Rows: 160lbs
3x10 Side Raises: 30lb DBs (super strict form- real tight squeez
3x10 Reverse Cable Flies: 40lbs (Go to the cables, put them to the highest level and grab the "Balls" on the end of the cables and cross them while facing opposite way)

*I am constantly changing rep range and always change my rear delt exersize each week. Occasionally, I will substitute some type of front rasies in place of Upright rows. Every couple weeks I change the seated DB presses to standing BB military presses.

Now, how can I get my lateral delts bigger without over training? Will it just take time or is there anything I can add/change?

Thanks fellas.

Do lateral raises one arm at a time by lying down sideways on about a 45 degree incline bench. Go super strict. If that does not work its your genetics.

[BigBuck6]

Do lateral raises one arm at a time by lying down sideways on about a 45 degree incline bench. Go super strict. If that does not work its your genetics.

nice pick to target the muscle. i myself do db presses at 75 degrees and am 6'5" so there is no reason to keep those hands near the center of the bar, spread em out towards the cuff and feel the burn!

[ranging1]

i always sturggled to develop my middle delt until my gym got a lateral shoulder machine

dunno if your gym has one of these but their great, allows you to put alot more weight on your middle delt then normal, allowed me develop mine really well

i always found lateral raises ineffective since you couldnt put alot of weight on your shoulder with the exercise

[baseline_9]

i wud up your reps a bit.

try 8-12 for all lifts and see if you get and new growth