massive delts?

**greenwell001** · 08-02-2012, 10:27 PM

I think I am blessed with great genetics except for my puny shoulders. I can't get them to grow. I have done several shoulder routines and I have just hit a sticking point. You guys have any advice. I start off with military, then front and side raises and the upright rows. Thanks in advance.

**DanB** · 08-03-2012, 12:01 AM

What are your stats, daily macros and sets, reps, form etc for the exercises?

**SRJ93** · 08-03-2012, 03:33 AM

Try my routine, I've been bodybuilding for about a year and this has done the most for me: Overhead press w/ dumbbells 3x 12, 10, 8, 8, 15 - ascending weight until you get to eight reps then drop about half the weight for the last set and blast out another 15 reps immediately, it's a killer. Then do 4 reps of behind-neck presses on the smith machine, 3 sets upright rows, low-moderate weight and really contract, then do 3 sets of rear flyes, then 4 sets of isolated side raises (each arm separately) and when you bring up the dumbbell have the pinky a little higher than the index finger to isolate the lateral deltoid head and make sure your hand gets to about an inch above your shoulder, then 2 sets of rear cable raises with low weight and high reps. I also do traps on shoulder day as a lot of shoulder movements use the traps. I know some people prefer to do traps with back but to each his own. I'm prepared for criticism of my routine but it has worked wonders for me. Hope I helped.

**ppwc1985** · 08-03-2012, 04:17 AM

Srj that looks like a good workout, but for one thing and I learned this from experience. Do not on side laterals raise the pinky finger higher than the thumb. This is a good way to get injured, I used to think the same but bodybuilding is always learning from itself. I been lifting since I was 18, I'm 45 and both my rotator cuffs been torn. I used to think you did laterals like you were pouring tea, I have found out since this puts the rotator cuff in a bad position, just keep you hands level and you will be good. You may get away with it for years but eventually you going to injure you delts , IMO

**Americanman10** · 08-03-2012, 07:29 AM

Do some shoulder shrugs! They will build your shoulders along with your traps!

**johnnylucifer** · 08-04-2012, 08:44 AM

I had the same problem. Couldn't get the "boulder shoulder" look. Until I started using the cable machines. I saw improvements almost right away. Side raises/rear raises on the cable machine and nothing else, and I'm seeing a lot or progress

This might sound silly, but I swear that shoulder presses with dumbells/barbells work my tris and bis more than they do my delts. Totally staying away from them now...

**mike954** · 08-04-2012, 09:07 AM

Steering wheels ! Take a 45 plate lift in front of you arms straight and as you lift eye level rotate to 12 o'clock and 6 o'clock and lower then raise again but rotating is posit direction. I do it 3 set of 20 you will reall feel it work give it a shot

**ppwc1985** · 08-04-2012, 09:25 AM

I may need to try that cause I still have pain occasionally. I have started pre exhausted before found heavy presses this seems to help.

**TOkidd** · 08-06-2012, 02:21 PM

Replace standard dumbell press with Arnold Press. Upright Rows, laterals, shrugs, and even deadlifts. All these contribute to bigger shoulders.

**greenwell001** · 08-06-2012, 07:36 PM

Thanks for the suggestions. I can't do the arnold press, already have had shoulder surgery. I feel like you are right on the military to an extent, but the way I try to keep my tri's out of the movement is by going a little narrower than I used to with my grip and palms open. For some reason I can't stand db presses so I stick with bb presses. Am I missing out?

**ppwc1985** · 08-06-2012, 08:18 PM

Try some of the machines that have seperate settings, kinda same as dumbells

**noon** · 08-10-2012, 08:17 PM

Steering wheels that's sound awsome. I have never heard of them
I may give them a try on shoulder days

**mike954** · 08-15-2012, 08:13 PM

How did it work for you

**senzubean** · 08-17-2012, 08:06 PM

i think its genetics if you've been hitting them hard and its not working

**greenwell001** · 08-17-2012, 08:26 PM

I have taken the advice on the cables, doing drop sets on bb presses and have started doing some rope work and they are growing, but it could be the AAS too. They are growing for now unless the mirrors at my gym are getting distorted.

**Shadowmaker** · 08-17-2012, 10:45 PM

Originally Posted by senzubean

i think its genetics if you've been hitting them hard and its not working

+1 on this one...

the only way to get a lagging muscle that you can really notice as lagging is by having that kind of genetics...
if you eat and sleep enough so some of your muscles grow and you dont have shit routine like - do biceps for 100 sets and then train back, then its possibly just genetics...

i have a really crappy chest, no matter how much weight i gain, it always stays the same way - way smaller than anything else... been tryin to fix that for 4-5 years, tried everything there is to try...

so then i just came to a conclusion that if you work out the right way and have a good diet, you cant really change the way your muscles grow at this level... if you're competing in Mr.Olympia then yes - changing something in the workout will give you like 2% improvement which on that size will look good... but if you dont have that kind of size, all the improvements you can make will never be noticable.

look at pro wrestlers like Triple H and John Cena and look at their chest - how different they are... its not like one of these guys does something more or better... its just genetics and the way their body reacts to stuff...