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Thread: DELT mass builder

  1. #1
    EDCG19's Avatar
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    DELT mass builder

    What are your go to delt mass builders
    So far I have noticed my gains are coming in solid, tight and legit
    The biceps/triceps and back is coming in nicely!!!

    But the delts are lacking and i need something new here
    So front raises
    DB shoulder side raise and bent over side raise 20 reps 3-5 sets (light weight)
    OHP - I train this twice a week usually
    Face pulls on cable machine and I also throw in some push ups to hit the chest/shoulders

    What am I missing here to get massive grapefruit delts

  2. #2
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    Why such high reps?
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    For the pump with lighter weights, I don't go heavy on side lateral raises and don't enjoy the movement at all since my traps just jump in and begin doing the work rather than focusing on recruiting more shoulder muscle fibers, or I'm not targeting the shoulders/rear delts enough and my form is off? But I'm pretty sure my form is spot on with the side raise. I just don't use heavy weight on this, we also have a plate loaded press seated press station with three angle grips and I've been hitting those hard, but I just noticed the other day my arms have gotten bigger and more solid but the shoulders are lagging
    I want that DELT pop!

    Also do face pulls 12-20 reps almost FULL stack
    I'm no weakling!
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  4. #4
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    A thought with lateral raises is that maybe you're elevating the dumbells to high? That usually immediately over involves the traps. Try to focus on elevating the shoulder and elbow only. The dumbell won't come near shoulder level this way but the focus will remain on the delts. Experiment with it.

    Since you feel stagnant I'd also consider either upping the weight somewhat or slow the movement down and really focus on the negative aspect of the movement. Another trick is to reverse the order of your movements. Trick them into growth by doing the unexpected.
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    fuck, I was trying to actually have a rest day for today and tomorrow. I do not want to go to the gym
    I need this rest day damnit but I'm feeling it man
    I'm feeling it



    I want to hit the delts tonight, I need that pump, I need those triceps burning
    I need to hit the traps as well as they're lagging and a fucking joke !
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  6. #6
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    Quote Originally Posted by kelkel View Post
    A thought with lateral raises is that maybe you're elevating the dumbells to high? That usually immediately over involves the traps. Try to focus on elevating the shoulder and elbow only. The dumbell won't come near shoulder level this way but the focus will remain on the delts. Experiment with it.

    Since you feel stagnant I'd also consider either upping the weight somewhat or slow the movement down and really focus on the negative aspect of the movement. Another trick is to reverse the order of your movements. Trick them into growth by doing the unexpected.
    Ok, got it
    I may have to give a few things a try. I only hit shoulders (direct training) once a week
    So tonight, I'm feeling it these shoulders want it tonight damnit (so does the girl next door, but thats another story for another time!)

    FEELING IT!!!
    Last edited by EDCG19; 01-29-2019 at 04:59 PM.

  7. #7
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    In my experience, lateral raises are one of the harder movements for guys to do properly and to get a proper "feel" out of. Just not easy. When it comes to rear delts one of my favorite movements is to do them face down on a 35 degree bench. None of the bending over, uncomfortable crap. This way rocks, imho. Remember, the rear delt is a small muscle so form / execution is crucial to development. Meaning focus on the movement and don't swing the weight through it.
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  8. #8
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    Quote Originally Posted by kelkel View Post
    In my experience, lateral raises are one of the harder movements for guys to do properly and to get a proper "feel" out of. Just not easy. When it comes to rear delts one of my favorite movements is to do them face down on a 35 degree bench. None of the bending over, uncomfortable crap. This way rocks, imho. Remember, the rear delt is a small muscle so form / execution is crucial to development. Meaning focus on the movement and don't swing the weight through it.

    well yea, i dont usually swing my arms like a flapping chicken.. i control the movement on the way down as much as i can for the most optimal muscle fiber recruitment!

  9. #9
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    Warm up with rc exercises

    I hit traps with shoulders
    Rev peck deck x3 6-10 rep
    Side laterals db x3 6-10 rep
    Seated shoulder press db or machine x3 6-10 rep
    Front plate raise x3 6-10 rep
    Iso lateral row x 3 6-10 rep (focus on rear delts they are hot anyway it should be easy)
    Upright row to nose close grip x3 6-10 rep
    Seated shrug x3 to 5
    Db shrugs x3 to 5

    You should be dying, sick to your stomach and soaked in sweat. If not you werent pissed enough or waited too long between sets.

  10. #10
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    Quote Originally Posted by EDCG19 View Post
    What are your go to delt mass builders
    So far I have noticed my gains are coming in solid, tight and legit
    The biceps/triceps and back is coming in nicely!!!

    But the delts are lacking and i need something new here
    So front raises
    DB shoulder side raise and bent over side raise 20 reps 3-5 sets (light weight)
    OHP - I train this twice a week usually
    Face pulls on cable machine and I also throw in some push ups to hit the chest/shoulders

    What am I missing here to get massive grapefruit delts
    Easy answer. Shoulder feeders every nigth. One set, 60-100 reps, side laterals, severe ligth weigth. It also will build your traps, even if u try to avoid it. Look at it as a bonus.
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  11. #11
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    Quote Originally Posted by Obs View Post
    Warm up with rc exercises

    I hit traps with shoulders
    Rev peck deck x3 6-10 rep
    Side laterals db x3 6-10 rep
    Seated shoulder press db or machine x3 6-10 rep
    Front plate raise x3 6-10 rep
    Iso lateral row x 3 6-10 rep (focus on rear delts they are hot anyway it should be easy)
    Upright row to nose close grip x3 6-10 rep
    Seated shrug x3 to 5
    Db shrugs x3 to 5

    You should be dying, sick to your stomach and soaked in sweat. If not you werent pissed enough or waited too long between sets.
    I'll have to give this another shot another time, for some reason todays "gym session" on chest/arms was really sub par, i didn't feed enough and even though i did hit some weight, i just didn't feel it today... its the fucking pre workout meal i know it was the issue

  12. #12
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    Quote Originally Posted by AR's King Silabolin View Post
    Easy answer. Shoulder feeders every nigth. One set, 60-100 reps, side laterals, severe ligth weigth. It also will build your traps, even if u try to avoid it. Look at it as a bonus.
    What the hell is a feeder???

  13. #13
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    Quote Originally Posted by Family_guy View Post
    What the hell is a feeder???
    There are different versions however it means that you do some sets daily for the muscle group. Usually 3-4 sets of high reps (30-40).
    The concept is that you are forcing blood into the muscle daily and it grows due to the blood taking nutrients into the muscle.


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  14. #14
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    Quote Originally Posted by Family_guy View Post
    What the hell is a feeder???
    They are gay. Just lift right and thwy wont be an added benefit.

  15. #15
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    I do a mixture heavy compound and drop sets.

    Over head smith machine press. Very slow negatives
    225x8-10
    Rear delt dB flies 40x8-10
    Lateral raises drop sets start at 30lbs and drop 5 lbs for 10 reps

    Then front raises the same

    Followed by incline pushups and flat ground pushups for a burnout.
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  16. #16
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    Quote Originally Posted by Family_guy View Post
    What the hell is a feeder???
    A feeder - "I fucked off my main workout, so I'm going to do 100 reos with 10lbs at night before bed"
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  17. #17
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    Shoulders are my best bodypart. Wide and detailed. I built them with heavy military shoulder presses to the front, Side laterals and rear delt pec dec flyes.

  18. #18
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    Quote Originally Posted by Couchlockd View Post
    A feeder - "I fucked off my main workout, so I'm going to do 100 reos with 10lbs at night before bed"
    Lmao

  19. #19
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    Pre-exhaust with lighter weights...isometric holds.... then Overhead barbell presses or Cable presses work best for me, with STRICT form... even it it means light weight.... moving 35lb dumbbells with your delts MOSTLY is better than moving 50lb dumbbells with your delts, tris, back, traps. I also like to go super slow, and not fully grip the bar or cable... that causes me to engage more muscles in my forearms, I want all the weight directly on my palms>delts..
    Then isolate exercises for medial and anterior delts, with proper form... should struggle to lift your arms after that...

  20. #20
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    If you don't already do them, get your rear delt game on. I use the rear delt machine, which is basically the fly machine but I sit backwards and pull from front to just behind parallel to my body with my elbows bent at about 140 degrees. Also dumbbell shoulder press is good. This is one of the only exercises that really targets the side delt. For front delts just doing an incline chest press should do the trick.

  21. #21
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    yes i use the reverse/fly machine to hit the rear delts and get the chest to stretch properly.. im kind of lost right now tbh, (dont want to make a thread but im kind of bored on my workout plan now, i want to switch to something else I haven';t done before)

  22. #22
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    Quote Originally Posted by EDCG19 View Post
    yes i use the reverse/fly machine to hit the rear delts and get the chest to stretch properly.. im kind of lost right now tbh, (dont want to make a thread but im kind of bored on my workout plan now, i want to switch to something else I haven';t done before)
    Do fast whole body circuits.

    Go to gym, evaluate what is open and figure a 5 exersize, 5 separate body parts, and hit that for 5vsets each

    Fky machine
    Delt machine
    Pull down machine
    Dips
    Preacher curl

    Now go from one to the next with no rest in between. You should be able to get the 25 sets done in 30-45 minutes tops

    I do these for a few weeks to break monotony. Once this routine has ran it's course for a few weeks it's back to my reguar thing

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