What is a good workout for the delts, my are very weak looking and need to build them up.
I only have a weight set in the basement that has a:
Bench press
straight bar
butter-fly bar
dumbell
What is a good workout for the delts, my are very weak looking and need to build them up.
I only have a weight set in the basement that has a:
Bench press
straight bar
butter-fly bar
dumbell
Here's my routine. Always served me well:
5 sets of Arnold presses (including 1 warm-up set). Alternate each week with clean and press using your straight bar. See my thread on Shredding your shoulders - Clean and press with a twist - http://forums.steroid.com/showthread...s-with-a-twist....
3 sets of heavy upright rows using your straight bar.
5 sets of side dumbell lateral raises (form is more important than weight so use a weight that allows you to raise the weights above your collar-bone with your arms completely straight. Then, at the end of the movement, tilt the weights as if you were pouring water from a pitcher. Also, start the movement from your front, not your sides so that the dumbells come together at your waist/crotch at the end of the movement, not the sides of your hips.)
3 sets of seated, bent-over dumbell raises
3-4 sets of heavy shrugs
Well you could do 4 sets of military press or dumbell shoulder press, then do rear delt raise with dumbells for 4 sets and upright row with straight bar/ front raise with dumbells.
Your goal is to hit all heads of shoulder( front, side , rear) , because you dont want to have imbalances.
Also you can try mix things up weekly, first week you could do military press and second week you could do behnd the neck military press.
Last edited by PurpleOnes; 06-27-2011 at 04:51 PM.
For me ATM I'm doing...
2 working sets of Barbell standing press
2 working sets of DB seated press
2 working sets of DB side raises
2 working sets of DB rear raise (lying in bench sidewards)
1 working set of DB bent over laterals
Working sets are all the way to failure and even maybe a forced rep on the second set of a movement
Monitor your strength in the big lifts, if its not going up, neither are you
My first movement will include many light warm up sets...
Then after that there is really no need to do warm up sets. A 'feel' set when doing a different movement may be a good idea...
For your working sets pick a weight you can lift with good form for 6-10 reps, positive (concentric) failure with no more than 10 reps performed.
For your second working set pick the same weight and perform the set to positive failure again, then allow a spotter help you to get to the number of reps you achieved on the following set by using forced reps with controlled negatives...
Ok I can try this, the only problem with find a spotter, I m working out of my basement, I do have the wife around, so maybe I will grab her, But if not I am not worried about dropping anything I will push. When it comes to bench press I leave the sides off just in case.But this isn't a good idea fo dumbbells
pyramiding weight is IMO one of the least effective methods for stimulating growth....
warm up light, increase weight but decrease reps dramatically... In my warm up sets while im upping the weight to near my working weight I may ony do sets of 3 or 4 reps...
Why?
Because a warm up is more about putting weight on the muscle than actually working the muscle with weight if u get what I mean....
My Flat bench warm up
Bar (45lbs) 15 reps (deep stretching into neck on this set only)
90lbs 10 reps
135lbs 6 reps
180lbs 3 reps
225lbs 2 reps
250lbs 7-10 reps (first working set)
250lbs 5-7 reps (second work set, followed by forced reps, rest pause and then a drop set)
if your training to failure you need a spotter or one day you will end up crushed under a bar in ur basement...
when benching solo use DB's
seated shoulder press! (bb/db)
I know you are limited to certain movements (home gym, height of ceiling, weight, etc.), but my shoulders really started to respond when I incorporated heavy Upright Rows (slight cheating movement) and heavy Standing BB Presses (cleaning the weight on the first rep and in some cases performing Push Presses at the end).
Also, I perform lateral raises heavy and to the front for mass and lighter and seated for bringing out the middle head (Doing them seated makes you have to do the movement more strict so you can't swing the weight up).
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