Lagging delts.. please help!!!

**Eddyflash** · 12-17-2002, 02:02 PM

ok.. I am finally getting close to a size I like but it seems like my delts are lagging behind a bit and it is really starting to make me mad. It seems like no matter what I do I never get a decent pump in them and they are never sore the next day. I switch up Military Presses, Lat Raises, Front Raises, bent over Lat Raises, etc. I NEED SOMETHING TO HELP THESE SUCKERS GROW!!!! You think I could get some suggestions from some of you more advanced bros out there on targeting delts???? I would really appreciate it..

Thanks,
EddyFlash

**Eddyflash** · 12-17-2002, 02:21 PM

BUMP

**MBaraso** · 12-17-2002, 02:22 PM

Here's my shoulder workout:
Week A:
Barbell shoulder press-4 sets, 10-8-6-4 reps
upright rows- 4 sets, 12-10-10-8 reps
Barbell shrugs (alt) 4 sets, 20-15-12-12 reps
Front Raise 4 sets, 10-8-8-6 reps
Seated side lateral raise's 3 sets 10-8-6
Rear cable extention 4 sets, 10-10-8-6 reps
Week B:
Arnie db press 4 sets, 10-8-6-4 reps
upright rows- 4 sets, 12-10-10-8 reps
Shrugs Db- 4 sets, 12-20, reps
Front Raise 4 sets, 10-8-8-6 reps
Rear cable extention 4 sets, 10-10-8-6 reps

Do all sets to failur.

**MBaraso** · 12-17-2002, 02:24 PM

Also sometimes I take out an exercise and use a machine. We have some weird new machine's so I like incorperate them into my workout every other week....

**Eddyflash** · 12-17-2002, 02:26 PM

What are rear cable extentions? I think I have an idea but I am not sure.

**MBaraso** · 12-17-2002, 02:43 PM

you use the bottom pully and instead of pulling the cable infront you have the cable in the back of you. that way you can't really cheat.
I'm not good at explaining shit like this lol You get what i'm saying or no?

**MBaraso** · 12-17-2002, 02:47 PM

I drew a pic for u lol

**Eddyflash** · 12-17-2002, 02:52 PM

ok hahaha I get it.. thanx!!!!!

**Eddyflash** · 12-17-2002, 03:34 PM

bump.... comeon people any more input??

**Striking_Cobra** · 12-18-2002, 06:14 AM

To switch it up a bit you might want give what I do a shot.

Do traps and rear delts on back day.

Blast front and side delts with Shoulder presses, side raises and front raises on shoulder day.

Sample routine:

4 sets Side raise (3 sets+1 warmup set) 15 to 8 rep range
3 sets Seated DB Shoulder press 10-6 range
3 sets one arm front raise 12-8 range

*Alternate between doing presses before side raise and vice versa.

Hope that gives another option.

**Eddyflash** · 12-18-2002, 08:53 AM

Thanks MBaraso and Cobra..

**skiboy** · 12-18-2002, 07:09 PM

when you do your shrugs hold for a 4 count on the way down to burn em' out just blast your delts 2x per week man
peace

**Billon** · 04-03-2003, 11:27 AM

The pic MBaraso posted is the exercise I do, and it works great!

***Shredz*** · 04-03-2003, 12:22 PM

Originally posted by MBaraso
I drew a pic for u lol

I do this same exercise from time to time...make sure you do as Mbaraso said and keep the cable in behind of you. It keeps the side delts working more. Where as if you have the cable to the front your anterior delts tend to take most of the load.

Also I like to grab on to the sides of the machine and then lean away at an angle. This makes it harder and isolates the side delts even more.

**Eddyflash** · 04-03-2003, 01:01 PM

Cool!! Thanks a lot guys

**abstrack** · 04-03-2003, 01:48 PM

Originally posted by Shredz

I do this same exercise from time to time...make sure you do as Mbaraso said and keep the cable in behind of you. It keeps the side delts working more. Where as if you have the cable to the front your anterior delts tend to take most of the load.

Also I like to grab on to the sides of the machine and then lean away at an angle. This makes it harder and isolates the side delts even more.

Ahh!! good idea shredz!! I will have to try that this week when I hit shoulders again.

**AbsolutelyLethal** · 04-03-2003, 04:16 PM

Here is a pic from exrx.net on how to do rear cable extensions

**Eddyflash** · 04-03-2003, 04:18 PM

that is definatley a different way to do them but they do not look like REAR cable extensions tho...

**Vibrantred94gt** · 04-05-2003, 01:42 AM

My shoulders are growing nicely. Here is my routine.

Rear delts:
Behind the neck military press (barbell) superseted with:
seated bent laterals

Front and side delts:
seated side laterals, superseted with front raises

dumbbell shoulder press

Whole shoulder:
Barbell bent rows

I do 8 reps, 5 sets for each exercise, all as heavy as I can go. I normally cannot sqeeze out 8 reps by the 4th and 5th sets on most exercies.

My sholders burn every time by the end of my workout.

Only thing that kinda bugs me is that I am stuck at 15 pounds on the side laterals. I have read, though, that you don't need a lot of weight for this exercise and that trying to go to heavy will cause injury, which is not a qucik healer.

**fLgAtOr** · 04-05-2003, 11:44 PM

Ever thought about starting with upright rows and then moving to presses and raises? I also like to mix up the order, weekly. For example, I'll start with raises and finish with presses. Like others, I have recently been experimenting with different exercises and machines. A machine will never replace the squat, but being able to hold and squeeze the rear delts has helped a great deal. And besides, the ladies seem to hang out by those machines... Whatever works for you, just MIX IT UP.

~~~Peace~~~

**WS6_KID** · 04-06-2003, 01:44 AM

Originally posted by MBaraso
I drew a pic for u lol

LOL. Good pic, very informative

**SwoleDiesel662** · 04-07-2003, 04:39 PM

Heavy shoulder press, heavy dumbell press. Everything else is optional.

**palme** · 04-07-2003, 05:21 PM

I dont know if anyone said this before. But you could try and pre exauss(sp) them with lateral raises before going to press movments.

**temperoath** · 04-07-2003, 05:50 PM

I think you hitting them too hard. I only do 3 different excersises, 3 sets of 6. I always go heavy ( the six rep you should barely be able to get by yourself ). IOP, muscle pump and burn have no corallation to muscle growth. Just because you're pumped and sore the next day doesn't mean that they'll grow. It means that you killed them and they need more time to rest. Many people gauge their workouts on soreness and pump. You should go by weight, intesity and focus. Remember, your muscles grow only when they have too. They have to grow if you constantly use heavy weight that they have a problem lifting. Your muscles say "Hey, I gotta grow if I want to lift this heavy ass shit!"

I do this and switch it up every 2 weeks:

Warmup with about 5 sets (2 of them weight acclimation)
3X6 Military front presses - Heavy as possible
2X6 Dumbell presses - Heavy as possible
3X6 Side raises - Heavy as possible
2X6 Shrugs or pulls - Heavy as possible

Every other week I put by traps with my back instead of shoulder.

Anyways I'm babbling. I sure as hell don't know everything, and what works for me may not work for others, but give it a shot for a month and see.

**superbeast** · 04-07-2003, 06:47 PM

Move your shoulder workout to the beginning of the week. This will really allow you to focus on them when you are fresh. The other thing that I would really do is a lot of lateral raises. I even do drop sets and go from 50lbs right down the rack to 10lbs with 8 reps on each weight.

SB

**Eddyflash** · 04-08-2003, 07:15 AM

Great... Thanx for all the great info so far bros

**compwhiz16** · 04-08-2003, 01:22 PM

Originally posted by palme
I dont know if anyone said this before. But you could try and pre exauss(sp) them with lateral raises before going to press movments.

Good idea, there palme. I have tried that and it works. It is good to switch your exercises around so that your body is always guessing. If you stick to the same routine day in/day out, your body gets used to it. The only thing I would add is that when you do it this way, remember to cut back on your weights on DB presses cuz. your shoulders will already be exhausted and you probably may not be able to get the same amt. of reps with the same weight as you would if you were doing DB first. I had got this idea from reading Jay cutlers article and decided to try it out. Good luck !