How to get Massive Delts!

[BigHuman]

Hey im new on here,

But thought id add my shoulder/delt work out as ive been doing it for 8 weeks now and man are my shoulders taking on new shapes! They are like cannon balls, good tip from me is on the morning of my shoulder workout I jab my gear in my delts, then when I do my workout they ache a little bit, but DAMN do you get the best pump ever!
So now I jab which ever muscle group that morning im going train, chest on chest days, arms on arms day, delts on shoulders day. It works trust me! if you can SHUT up and ride through the ache!

Anyway here is my shoulder routine that brought me amazing results.

First Il do smith machine press behind the neck/following week in front of head.
1 warm up set 15 reps get the blood pumping
2 set is heavier for 10 reps
3 set more weight again for 8 reps
last set all out failure 6-8 reps with forced reps at the end/ use your spotter if you got one.

Then I rest two mins before I start next exercise.
One arm delt raise.
I take a 12 kg dumbell first turn to the side use my right hand to grip a bench and lift with left, do about 10 reps really strict and slow , squeezing muscle at top.
Then swap hands and do right shoulder
I do about 3 sets starting 12kg dumbell working up to 17.5 kg dumbell still STRICT form.
Then on last set with 17.5 kg dumbell when I go to failure, I then drop the dumbells and pick up to 5kg plates in each hand, raise them up very strict and hold at the top for 10 count, then drop, this really BURNS your delts.

Next exercise is superset on rear delts, Incline raise for rear delts using dumbells, again 3 sets but working up the dumbells getting more heavy, but NEVER sacrifice form.
Last two sets go straight over to a rear peck deck machine facing it, pulling the handles back and really squeezing rear delts hard.

Thats my shoulder workout done! delts and rear are so pumped after that and burning! LOVE THIS FEELING!
at the end i go over to smiths machine for behind the back shrugs and do some upright rows with straight bar to pump up traps a bit.

Try this out if your struggling with your shoulder routine.
Keep it simple dont do more than one pushing movment! either use smith machine for behind/in front press, or use dumbells

then move on to your isolation for your delts, do one arm side raise, then rear delts.
You dont need to do front head on your shoulders so much because this gets used alot in other exercises, and your side delt and rear always need the most work.

Shoulder workout should take about 45-50 mins, for me this is perfect for high intense training, if I dont feel the burn at the end I know ive had a crap! session.

Hope this helps, any comments welcome!

[scriptfactory]

I run something similar except my first exercise is DB military press, second exercise DB side lateral raises, third exercise incline rear delt raises OR that reverse pec deck exercise. I find three exercises is all I need, especially since I work my back and chest so hard.

[BigHuman]

Yeah you dont need much as shoulder is small muscle group.

Just intense training on them for about 45-50 mins, walk out the gym with them burning and pumped and you know you done them good.

I did them yesterday and tried pre-exhaust , so did one arm raises first and rear delts, then did pressing movement last, they were fried man!

But think it will stimulate them into new growth, plus the tren/prop that goes in every day is helping them bulge

[scriptfactory]

But think it will stimulate them into new growth, plus the tren/prop that goes in every day is helping them bulge

Bulging has been known to happen with that combination of hormones.

[DSM4Life]

Another training tip, don't always start out with hitting the same muscle first each workout. Everyone always starts out with m-press or shoulder presses. Try changing it up, sometimes hitting the side delts before the fronts .

[scriptfactory]

Another training tip, don't always start out with hitting the same muscle first each workout. Everyone always starts out with m-press or shoulder presses. Try changing it up, sometimes hitting the side delts before the fronts .

I don't do that because when I work out my back it hits my rear delts and when I work out my chest it hits my front delts. Not necessary, IMO.

[DSM4Life]

I don't do that because when I work out my back it hits my rear delts and when I work out my chest it hits my front delts. Not necessary, IMO.

So what you are saying is since your side and rear delts are used as a secondary muscle you don't target them out later in the week ?

[scriptfactory]

So what you are saying is since your side and rear delts are used as a secondary muscle you don't target them out later in the week ?

I'm saying that since I hit my front delts so hard with chest and my rear delts so hard with back I focus on my side delts FIRST then beat up my front and rear delts. Works for me.

[DSM4Life]

I'm saying that since I hit my front delts so hard with chest and my rear delts so hard with back I focus on my side delts FIRST then beat up my front and rear delts. Works for me.

You say you hit your front delts so hard on chest.....ummm shouldn't you be hitting your chest that hard same with back ?

Again, you are counting the secondary muscle work as a workout itself. If that works for you more power to you.

Say i hit chest monday(Target: Chest), with the chest press you are using


Pectoralis Major, Clavicular (upper chest)
Deltoid, Anterior (front delt)
Triceps Brachii

I wouldn't say that you are really getting your moneys worth on the delt and tri workout. I would still want to target that muscle DIRECTLY sometimes to promote growth.

Again my option just wanted to throw it out there. Take it for what its worth.


reference:
http://www.exrx.net/WeightExercises/...enchPress.html

[scriptfactory]

You say you hit your front delts so hard on chest.....ummm shouldn't you be hitting your chest that hard same with back ?

Again, you are counting the secondary muscle work as a workout itself. If that works for you more power to you.

Say i hit chest monday(Target: Chest), with the chest press you are using


Pectoralis Major, Clavicular (upper chest)
Deltoid, Anterior (front delt)
Triceps Brachii

I wouldn't say that you are really getting your moneys worth on the delt and tri workout. I would still want to target that muscle DIRECTLY sometimes to promote growth.

Again my option just wanted to throw it out there. Take it for what its worth.


reference:
http://www.exrx.net/WeightExercises/...enchPress.html

You must have delts like boulders. If your delts are bigger than mine I'll take your advice. If my delts are bigger than yours I would suggest you take my advice.

BTW, I've seen your pics. You definitely need to take my advice.

[DSM4Life]

You must have delts like boulders. If your delts are bigger than mine I'll take your advice. If my delts are bigger than yours I would suggest you take my advice.

BTW, I've seen your pics. You definitely need to take my advice.

Sorry , if i knew you were a internet bully i would have stayed out of this.

I'll call you up in 5 years and i am sure i will see you lifting the same poundage.

[scriptfactory]

Sorry , if i knew you were a internet bully i would have stayed out of this.

I'll call you up in 5 years and i am sure i will see you lifting the same poundage.

I was just messing with you, man! Lighten up.

BTW, I am not a powerlifter and I don't care how heavy I lift. I lift for SIZE not STRENGTH.

[DSM4Life]

I was just messing with you, man! Lighten up.

BTW, I am not a powerlifter and I don't care how heavy I lift. I lift for SIZE not STRENGTH.

I am going to call my brother to beat you up now ...

[scriptfactory]

I am going to call my brother to beat you up now ...

I hope he's bigger than you...

[DSM4Life]

I hope he's bigger than you...

What is your home address and what time do you normally go to sleep ?

[scriptfactory]

What is your home address and what time do you normally go to sleep ?

I live in Germany, man. Ain't gonna' happen.

[DSM4Life]

I live in Germany, man. Ain't gonna' happen.

Consider yourself a lucky man !

[Columbus]

Do u find the smith is just as effective at producing gains/mass than free bar pr dbell?

[Columbus]

[scriptfactory]

Do u find the smith is just as effective at producing gains/mass than free bar pr dbell?

Personally, I never use the smith machine because it hurts my shoulders when pressing.

[DemonInside]

i use the smith sometimes to switch things up and i seem to be gaining well

[xlxBigSexyxlx]

what exactly are incline rear delt rasie

and rear pec deck?

[SMCengineer]

what exactly are incline rear delt rasie

and rear pec deck?

This should help: http://www.abcbodybuilding.com/exercise1

[Laxplayer181]

Another training tip, don't always start out with hitting the same muscle first each workout. Everyone always starts out with m-press or shoulder presses. Try changing it up, sometimes hitting the side delts before the fronts .

I think that can apply for almost any workout. I always seem to get better results when I constantly mix-up my workout order.

[Venomous Nemisis]

This should help: http://www.abcbodybuilding.com/exercise1

Nice site

[xlxBigSexyxlx]

I found Incline Bench Front Deltoid Raises

So would I just do opposite to hit the rear delts? As in sitting facing up?

Heres the descption of the Incline Bench Front Deltoid Raises

http://www.abcbodybuilding.com/exerc...rontraises.htm

As far as the rear pec decks, I found regular pec decks....I assume do just do opposite and find machine that goes backwards?

Here: http://www.abcbodybuilding.com/excer...achineflys.htm

[SMCengineer]

As far as the rear pec decks, I found regular pec decks....I assume do just do opposite and find machine that goes backwards?

The pec dec machine is usually a two in one machine. To do reverse pec deck you just turn around on the seat so your chest will be against the back rest. The machine should have an adjustment so you can make the starting point in front of you instead of on the side.