gaining mass for medial delts???

[Ridla]

,

I do 5 sets of Military.
first 2 warm ups the next 3, I go for 3 to 6 reps

the front raises for anterior delts. 3 sets
side raises with elbows slightly bent. 3 sets
I need mass for medial delts...what can i do better in the work out??

[bluethunder]

I like 90 deg angle db overheads presses , not to full lockout and not clanging the db's on the top. Followed by both db side laterals on a incline and cable laterals.

[taiboxa]

lateral raises are most effective for stimulating that region of da shoulder.
like i like to do an overal 5 second motion lat raise. 2 second concentric motion, 1 second pause at the peak (2 if you got balls but this will cut your rep/weight way down) which should be straight out to your side parallel w/ floor. then 2 second eccentric motion. i use 20lb'ers for 3-4 sets of 10-12 reps like this and i have big shoulders its now how much you do, but HOW WELL YOU DO IT!
worst thing about shoulders is they are EXTREMELY easy to over train because they used in ALL upper body motions. especially if you give them their own day. i do but i keep it short and sweet to keep the train commin to growthville. 5 excercises=
presses: DB or BB Behind neck(its my fav)
rear delt-1arm@time: bent over DB/Cable ltrl raises
Standing ltrl rais: described earlier
rotator cuff: theraputic excercises done beging to warm up 20reps
shrugs: Reverse grip on BB usually i do a 2:3:2:3 tempo 2 seconds to raise it hold for 3, 2 to lower, let it hand for 3 to big stretch/tear.
all 3 sets all 8-12 reps ALL SLOW/CONTROLLED

[HOLLYWOOD]

lateral raises are most effective for stimulating that region of da shoulder.
like i like to do an overal 5 second motion lat raise. 2 second concentric motion, 1 second pause at the peak (2 if you got balls but this will cut your rep/weight way down) which should be straight out to your side parallel w/ floor. then 2 second eccentric motion. i use 20lb'ers for 3-4 sets of 10-12 reps like this and i have big shoulders its now how much you do, but HOW WELL YOU DO IT!
worst thing about shoulders is they are EXTREMELY easy to over train because they used in ALL upper body motions. especially if you give them their own day. i do but i keep it short and sweet to keep the train commin to growthville. 5 excercises=
presses: DB or BB Behind neck(its my fav)
rear delt-1arm@time: bent over DB/Cable ltrl raises
Standing ltrl rais: described earlier
rotator cuff: theraputic excercises done beging to warm up 20reps
shrugs: Reverse grip on BB usually i do a 2:3:2:3 tempo 2 seconds to raise it hold for 3, 2 to lower, let it hand for 3 to big stretch/tear.
all 3 sets all 8-12 reps ALL SLOW/CONTROLLED

you dont find behind the neck press to put alot of stress on your rotator cuff?

[bmg]

,

I do 5 sets of Military.
first 2 warm ups the next 3, I go for 3 to 6 reps

the front raises for anterior delts. 3 sets
side raises with elbows slightly bent. 3 sets
I need mass for medial delts...what can i do better in the work out??

raise the reps on those last two sets of military presses. nearly everyones' shoulders respond better to reps closer 10. going heavy from time to time is good, but even then i wouldnt go below 6.

[HOLLYWOOD]

raise the reps on those last two sets of military presses. nearly everyones' shoulders respond better to reps closer 10. going heavy from time to time is good, but even then i wouldnt go below 6.

what is the reasoning behind shoulders responding to higher rep ranges???

[taiboxa]

you dont find behind the neck press to put alot of stress on your rotator cuff?

nope i never go Below parallel w/ the ground make a T and your good to go

[HOLLYWOOD]

you mentioned that you have big shoulders, would you say that behind the neck press is the reason for this?

[taiboxa]

you mentioned that you have big shoulders, would you say that behind the neck press is the reason for this?

i think it has to do w/ the way i train them / genetics...
1. Incline bench on chest day was always steeper than 45degrees
2. i always go slow and use lots of negatives and isometric holds on my laterals and military and most importanly use proper form to the T.

[HOLLYWOOD]

what kind of rep range do you use for your pressing?

[taiboxa]

what kind of rep range do you use for your pressing?

i do a 20/12/8/8/8
usually a 2:3 tempo of concentric:eccentric motion

[HOLLYWOOD]

do you think shoulders respond better to higher rep ranges like 8-10 or lower like 4-6?

[taiboxa]

do you think shoulders respond better to higher rep ranges like 8-10 or lower like 4-6?

i would never do less than 5 reps but i like the 8 rep range personally for almost all muscle groups

[Hypertrophy]

Medial Delts: Incline Lateral Raises

[HOLLYWOOD]

Medial Delts: Incline Lateral Raises

can you explain this exercise im not too clear on it?

[taiboxa]

can you explain this exercise im not too clear on it?

im thinking where you lay belly down on an lincine and do lateral raises

[HOLLYWOOD]

im thinking where you lay belly down on an lincine and do lateral raises

how high would the incline have to be? i couldnt imagine this would be affective at a general 30 degree incline?

[taiboxa]

how high would the incline have to be? i couldnt imagine this would be affective at a general 30 degree incline?

i do a 45degree bench but im not laying FLat on it my ass is kinda up in the air to give me about a 25-30degree angle.

[Hypertrophy]

Lay sideways on an incline bench and do lateral raises one arm at a time. Your other shoulder will be against the bench. You are basically leaning to your left while doing lateral raises with your right hand. You immediately have to exert force because of the angle, gravity is against you, not assisting you.

[HOLLYWOOD]

cool thanks! sitting on a incline bench facing the pad at say a 60 degree angle? i could see this being very effective in keeping strict form and hitting the medial delt directly without anything else coming into play!

[Hypertrophy]

cool thanks! sitting on a incline bench facing the pad at say a 60 degree angle? i could see this being very effective in keeping strict form and hitting the medial delt directly without anything else coming into play!

Nope, you do not face the pad when doing incline lateral raises. Let me find a picture!

[Hypertrophy]

http://www.abcbodybuilding.com/exerc...teralraise.htm
I do these, except bringing the d-bell to my hips instead of behind my butt.

[HOLLYWOOD]

Nope, you do not face the pad when doing incline lateral raises. Let me find a picture!

i understand what you mean when you say one arm incline laterals i was just wondering how effective sitting down on a bench with a 60 degree angle with your chest against it doing the movement with 2 arms...