strength sets/reps/load/ for 3D delts.

[raptor1331]

in my personal opinion, delts, and lats are two of the biggest staples of having a great physique, but i can only seem to grow mine with hypertrophy type lifting. im about to start some strength training, because im lean, and already have a solid physique, but my lift numbers could use work... everything else i can lift heavy and stay within 5-8 reps, and do fine. not lats or shoulders. im starting a winter bulk here soon, and am going to try to focus on strength. what lifts, or advice can you give on gaining strength and lean mass while doing a strength type routine? what tips or tricks do you guys use to destroy shoulders (in a good way) and lats? especially on shoulders.

example of my shoulder day.

OHP
DB shoulder press
lateral raises
front raises

i know there is some exercises lacking that would be good for my arsenal, but those 4 lifts have been good to me.. maybe time for a change?

 

[TheOldMan]

3D delts mean that you have good development of all three heads, forget the front delt they get smashed on chest day. Personally, after a good warm up with dumbbells for all three heads doing raises,

Cable side raises
Machine side rises
Face pulls
bent over rear delt flyes
DB Press

With each exercise with once set to PMF, which will elicit the most optimal positive adaptive change. Don't go crazy with dumbbel press, overhead press, behind the neck press, yes it will 'add mass' to your shoulders but interms of development of all three heads there are other ways that wont leave you with blown out shoulders when youre in your 40s. Just my old man opinion.

 

[Bad Juju]

Ive always been a high fan of push press and arnie presses for delta. For rears those are the tough ones. Reverse cable crosses and heavy bent over rear delta with a pause at the top i find incredibly difficult and good for building those rears

 

[raptor1331]

Ive always been a high fan of push press and arnie presses for delta. For rears those are the tough ones. Reverse cable crosses and heavy bent over rear delta with a pause at the top i find incredibly difficult and good for building those rears

going to look into bent over real delts. thanks man

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sounds good, ill look into some of those lifts.

 

[Dizgym]

I highly recommend push presses added in. Use your legs to drive big ass weight off your shoulder. I usually do 8-10 at 185 (160 body weight).

Also my favorite rear delt exercise is bent over rear delt flyes but I lean my head on a low/set bench. I find it takes away a lot of trap involvement for me.


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[LevButlerov]

I highly recommend push presses added in. Use your legs to drive big ass weight off your shoulder. I usually do 8-10 at 185 (160 body weight).

Also my favorite rear delt exercise is bent over rear delt flyes but I lean my head on a low/set bench. I find it takes away a lot of trap involvement for me.


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This is one interesting tip for the delt flyes. I will definitely give it a try on my next delts day.

 

[Dizgym]

Do itttt


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[TheOldMan]

For rear delts you need to protract your shoulder blades, i.e. emphasise a negative curve in your upper back, this will enable for minimal transverse trapezius involvement.

 

[Dizgym]

Yeah best way to do it is reach as far forward as you can towards the end of the movement. But the leaning your head on a bench changes how your stability is and what muscles have to contract to keep you from toppling over


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[muskate]

The deadlift, bent over barbell row, wide grip chin up and the barbell over head shoulder press are going to be your bread and butter for developing big dense lat and shoulder muscles.

The shoulder joint is a ball and socket joint so make sure to train it in 3 dimensions. I.e. incorporate front lateral raises, side lateral raises and rear lateral raises. It is also important to incorporate shrugging type movements to engage the traps.

Look at the workouts I have posted in my daily training log. I incorporate both hypertrophy days and power days for my shoulders and back. You get the best of both worlds that way. http://www.evolutionary.org/forums/...print-nordic-fusion-sarms1-com-log-37799.html

Remember that the shoulder joint has a lot of fast twitch muscle fibres. It responds well to heavy weight AND high volume high rep training.

 

[Nordic F]

Chin ups are great. They are one of the most under utilized exercises for getting a great look in the shoulders and back. You got a lot of good ideas above. Id try them all out

 

[MikeSnow]

All variations of military press really help my shoulders grow big and round

 

[aaron.kennedy.1217]

3D delts mean that you have good development of all three heads, forget the front delt they get smashed on chest day. Personally, after a good warm up with dumbbells for all three heads doing raises,

Cable side raises
Machine side rises
Face pulls
bent over rear delt flyes
DB Press

With each exercise with once set to PMF, which will elicit the most optimal positive adaptive change. Don't go crazy with dumbbel press, overhead press, behind the neck press, yes it will 'add mass' to your shoulders but interms of development of all three heads there are other ways that wont leave you with blown out shoulders when youre in your 40s. Just my old man opinion.

Agree with this 100%