help: training frequency..

[Khazima]

Thanks k... My biceps and delts are not growing as compare to other body parts....
Any suggestion?

My delts respond really well to lateral raises, you could try that. Hitting them twice a week on push days after your compounds. I like to do 4-5 sets of 12-15 reps with single arm cable laterals. I would do them heavier but it's a risky exercise for my dodgy shoulders so i perform the exercise really cautiously and controlled.

As for biceps.. They're a bitch for me too, what's worked best so far is remembering to progressively overload (more weight/reps/sets) and doing supersets (usually rope hammer curls superset with preacher machine).

I'm sure there's plenty more people with better knowledge about growing individual muscles, hopefully they can chime in.

[rahulsingh265]

My delts respond really well to lateral raises, you could try that. Hitting them twice a week on push days after your compounds. I like to do 4-5 sets of 12-15 reps with single arm cable laterals. I would do them heavier but it's a risky exercise for my dodgy shoulders so i perform the exercise really cautiously and controlled.

As for biceps.. They're a bitch for me too, what's worked best so far is remembering to progressively overload (more weight/reps/sets) and doing supersets (usually rope hammer curls superset with preacher machine).

I'm sure there's plenty more people with better knowledge about growing individual muscles, hopefully they can chime in.

Now i'm gonna do twice a week...... I never do lateral raises as my primary delt exercise...all these days i was focusing on overhead presses....

[Khazima]

Now i'm gonna do twice a week...... I never do lateral raises as my primary delt exercise...all these days i was focusing on overhead presses....

Your anterior (front) delt gets plenty of work from benching and any other pressing movements, that and a bit of OHP is plenty for the pressing portion of the shoulders. An actual big round delt comes from the medial and posterior (mid and rear) delt, plenty of laterals, some people like upright rows (i don't, i think they put your shoulder in a compromising position especially if you go above nipple height) and rear delt flys/facepulls.

[rahulsingh265]

Your anterior (front) delt gets plenty of work from benching and any other pressing movements, that and a bit of OHP is plenty for the pressing portion of the shoulders. An actual big round delt comes from the medial and posterior (mid and rear) delt, plenty of laterals, some people like upright rows (i don't, i think they put your shoulder in a compromising position especially if you go above nipple height) and rear delt flys/facepulls.

I can't feel upright rows thts why i didn't do them... May be lack of lateral movements is the reason of my lagging delts..

[Khazima]

I can't feel upright rows thts why i didn't do them... May be lack of lateral movements is the reason of my lagging delts..

As well as being natural (if you don't cycle), you can build impressive delts over time, or be genetically gifted, but they'll never be the 3d impressive delts that guys on gear achieve.

[rahulsingh265]

As well as being natural (if you don't cycle), you can build impressive delts over time, or be genetically gifted, but they'll never be the 3d impressive delts that guys on gear achieve.

Well, i am natural i was 192 cm 132 lbs 18 months ago... Now i am 192 cm 176 lbs all natural ..

[Khazima]

Well, i am natural i was 192 cm 132 lbs 18 months ago... Now i am 192 cm 176 lbs all natural ..

Great stuff man keep at it.