Front Delt progression

[mufc]

As some of you may know I started a bulking diet 4-5 weeks ago, since then I have gained 2lbs of muscle (natural), however with my front delt exercises there seems to be no progression.

For instance my dumbell chest press has gone up from 35kg to 40kg, whereas my shoulder dumbell press has stayed at 35kg, same reps.

There is no problem with the split as I train chest 3 days previous and triceps the following day to shoulders.

My front delt exercises since the start of the diet have been DB press followed by smith machine press, both weights and reps have remained static? Is this a sign that I am overtraining the delts, or should I add a raise instead of one of the two press?

I would also like to add that prior to cutting for this summer I had been pressing 40kg on shoulders on my previous bulk, but this was with a different technique as I do now. I wanted to nail down my form before this new bulk so I watched many videos on youtube of the pros and other instructional videos, whilst doing this I realised that I should be bringing the dumbells so that the middle of the dumbell is parallel to my ear, previous to this I had been bringing my dumbells down until my arms reached a 90 degree angle. With my 'Incorrect' form I was seeing progression? Opinions guys please!

[Twist]

with your incorrect form you risked less injury, so if that works, stick with it. Also try using an arnold press. Use only dumbbells for chest as your shoulders work hard there too. Upright rows should be in your routine if they are not already. why don't you post up your shoulder routine?

[Kaytime]

can you show us your workout routine.

[mufc]

Yeah sure I can,

with your incorrect form you risked less injury, so if that works, stick with it. Also try using an arnold press. Use only dumbbells for chest as your shoulders work hard there too. Upright rows should be in your routine if they are not already. why don't you post up your shoulder routine?

What do you mean by the bold?

Shoulder routine...

DB press 6,6,4

Smith machine press 8,8,6

Seated lateral raises, with 2 drop sets - 10,8,8

Cable single handle lateral raises - 8,8,6

Reverse peckdeck - 6,6,4

DB shrugs - 8,8,8,6,6

Twist, I did used to do upright rows but I couldn't seem to feel it hitting my laterals much? Was I holding the bar too narrow/wide? What bar do you use? I did my rows on cables because when trying to do it freeweight I found one of my elbows constantly coming higher than the other.

[HawaiianPride.]

I would avoid the Smith Machine and replace it with another free weight movement. It will weaken your stabilizer fibers by restricting you from pressing in your natural ROM. Also, I would avoid upright rows as well. It will wreak havoc on your joints/ligaments thus causing impingement issues, especially if the bar is elevated above the lower chest and hand placement is off.

Have you considered your secondary muscle group being the culprit? Try different variations with your tricep routine along with your delt training. A different approach in volume/intensity, different training styles such as fst-7 or focusing more on the negatives ect.

[mufc]

Triceps are fine, they are one of my strongest/biggest parts. In regards to the intensity, I have previously tried different rep ranges and found 4-8 gives me optimal growth. I am thinking of reverting back to my old pressing style and swapping smith for a front raise exercise? Opinions..

[HawaiianPride.]

Yes replace it with an isolation like BB front raise (incline or standing) or a compound like the free weight BB shoulder press.

If it's strength your looking for, look into 5x5 if you already haven't.

[mufc]

Yeah sounds good, and no I am not training for strength, I am training to grow, its just when I have previously lifted a lot heavier with no problem accompanied with the fact everything else is moving up I know there is something going wrong

[HawaiianPride.]

Oddly enough, it's usually the posterior and or medial fibers that lack with most individuals. I've never heard anyone complain about their anterior head lacking in size. I guess there's a first for everything!

Be sure to keep everything proportioned as your front fibers grow so that they don't excessively over power the rest of your deltoid.

[mario_ps2]

As some of you may know I started a bulking diet 4-5 weeks ago, since then I have gained 2lbs of muscle (natural), however with my front delt exercises there seems to be no progression.

For instance my dumbell chest press has gone up from 35kg to 40kg, whereas my shoulder dumbell press has stayed at 35kg, same reps.

There is no problem with the split as I train chest 3 days previous and triceps the following day to shoulders.

My front delt exercises since the start of the diet have been DB press followed by smith machine press, both weights and reps have remained static? Is this a sign that I am overtraining the delts, or should I add a raise instead of one of the two press?

I would also like to add that prior to cutting for this summer I had been pressing 40kg on shoulders on my previous bulk, but this was with a different technique as I do now. I wanted to nail down my form before this new bulk so I watched many videos on youtube of the pros and other instructional videos, whilst doing this I realised that I should be bringing the dumbells so that the middle of the dumbell is parallel to my ear, previous to this I had been bringing my dumbells down until my arms reached a 90 degree angle. With my 'Incorrect' form I was seeing progression? Opinions guys please!

I would include the hang and clean press. This is one of the best exercises for big shoulders and A BRUTAL exercise as well