Delt Discussion

GROW YOU FUCKS

Tips and tricks?

  1. 1 month ago
    Anonymous

    I'm trans btw, not that it matters

    • 1 month ago
      Anonymous

      it absolutely matters and you know it

  2. 1 month ago
    Anonymous

    Roids

    • 1 month ago
      Anonymous

      this

      OHP+db lateral raises

      and this

      • 1 month ago
        Anonymous

        OHP+db lateral raises

        What's ohp? Does swimming help?

        • 1 month ago
          Anonymous

          OHP = Overhead Press
          Swimming is good

        • 1 month ago
          Anonymous

          >Does swimming help?
          fuck yeah look at olympic swimmers

  3. 1 month ago
    Anonymous

    OHP+db lateral raises

    • 1 month ago
      Anonymous

      Seated OHP
      Rear Delt Flies
      Side Lateral Raises
      Upright Rows

  4. 1 month ago
    Anonymous

    Rear delts are ignored and make up a third of your delts. Anterior delts are often the focus with exercises like front delt raises and OHP, but add little to size, but will help your upper chest definition. And side delts are often done poorly resulting in injury or too much assistance by your last.

    TLDR, use the pec deck/chest fly machine in reverse for rear delts, and lower your weights on side delt raises and focus on the contraction. Do OHP last or don’t rely on them as your main shoulder exercise.

    Priority of shoulders should be imho: side delts, rear delts, anterior delts if you are looking to make them grow.

    • 1 month ago
      Anonymous

      how the FUCK do you grow rear delts with just adjustable dumbbells?

      • 1 month ago
        Anonymous

        nvm, googled it like i should have done to begin with

      • 1 month ago
        Anonymous

        nvm, googled it like i should have done to begin with

        If any other anon asks himself about this: rear fly is the go to method here, IMO. Don't know what Google told you, anon, but I think that rear fly is an often overlooked exercise because you can't move the big weights here, which is quite an ego crusher

        • 1 month ago
          Anonymous

          To add, when you do rear delt flies, really emphasize the hyperextension. They're ultimately pointless if you don't. Bring your arm back as far as you possibly can and hold it for a second. Your lateral delts can do a good amount of work in a rear delt fly but they can't hyperextend the shoulder.

      • 1 month ago
        Anonymous

        Rear fly, low weight, high volume

    • 1 month ago
      Anonymous

      >tl;dr is as long as the post itself, and adds informaton instead of recaping it

      • 1 month ago
        Anonymous

        What kind of social retard thinks being a loser know it all in a thread about growing delts os a good way to steer a conversation?

        Kinda relieved knowing autists like you will never get the social skills to breed your retard genes into society. Enjoy being a fact nerd that is right about things no one gives a shot about. I’m sure it’s going to serve you will to have that instinct when women are around, nothing hotter than a know it all nerd.

        • 1 month ago
          Anonymous

          Not the anon you're responding too but that sounds like projection. Can't we just have a discussion on delt training, why do you morons need to start drama

          • 1 month ago
            Anonymous

            Because you need to crush this new generation of weebs that don’t have the social skills to keep their mouth shut when it’s appropriate.

            Dropped an info bomb on delt training and the guy takes issue with the size of the tldr? Fucking sad generation of dudes out there and they need to realize how no one cares what they think but that’s the kind of lame shot they think about. Correcting people on stupid shit that doesn’t matter at all, to anyone but them and other autists.

            • 1 month ago
              Anonymous

              No, you’re just bad at writing.

            • 1 month ago
              Anonymous

              This website is trash. You're trying to contribute quality to a place that thrives on destroying quality. Congratulations. You're growing out of this place. Go find better shit to do with your time than sit on internet forums.

        • 1 month ago
          Anonymous

          tl;dr

        • 1 month ago
          Anonymous

          you are an gay

    • 1 month ago
      Anonymous

      Why do OHP last? Are you fucking stupid. Compounds are first

    • 1 month ago
      Anonymous

      Rear delts get hit HARD with full range chinsups and pullups. Make sure you go all the way to dead hang at bottom and get the chest to bar.

      If youre too weak to do that, youre ngmi

  5. 1 month ago
    Anonymous

    upright rows despite jeff coming after you and retards saying no. pull shoulders back and go slightly wide grip and you good

    • 1 month ago
      Anonymous

      also dont raise bar above nipples

    • 1 month ago
      Anonymous

      How well can it hit my rear delts? Can I modify it to better target them?

    • 1 month ago
      Anonymous

      I quit the gym for the last 2 months because of a bad shoulder day. You gotta find out what works for you, and upright rows fucked my shit up.

      Weakness in arms. Pinched feeling. Grinding noises. Yeah not for me.

      • 1 month ago
        Anonymous

        Have you tried them with dumbbells?

      • 1 month ago
        Anonymous

        I have this now, how do I fix bro I just started the IST journey and I'm scared shitless

  6. 1 month ago
    Anonymous

    Do twice as much overhead press as bench. Lu raises with explosive concentric and controlled eccentric. Get a few bands of various thickness to use for pull-aparts and lateral raises,.you can do a shitload of these at home.

    • 1 month ago
      Anonymous

      this is sound advice, the shoulders can take a ridiculous amount of volume, esp after you get past the first few hard weeks.

  7. 1 month ago
    Anonymous

    Exercise more and improve diet and intake. Swap exercises, reps and sets if stagnating.
    >Rome wasn't built in a day

  8. 1 month ago
    Anonymous

    I was bodybuilding for years but the only thing that made a night and day difference was the overhead press, specifically 3x5 heavy OHP. Warmup properly first, do some stick/elastic band shoulder rotations (bring it to your dickzone and all the way back to your ass, then after some rotations grab the band and hold it in front of you with 2 hands and try to pull it to the sides, preferably with your thumbs out to the sides. Try to activate and feel all the delt and rotator cuff muscles, make sure there is no stiffness, soreness or clicking. Then warmup with the bar, try to do OHP with the perfect form and really feel your shoulders working. Breathe right and make sure your body is straight and tight. Do one or two warmup sets with lesser weight, then try to do 3 sets of 5 reps with your working weight, if you fail at the first set to do 5 reps, lower the weight, if not, keep doing it til you can do 3x5, then increase the weight. At 60kg 3x5 strict form OHP, your shoulders should be pretty impressive, it takes a while to progress though. Add in some isolations like raises, flies and facepulls and you're golden. i found that for shoulders, high reps (15-20) with slow tempo works best (might be quite hard though). Except for the front delts, which decidedly respond better to heavier loads/higher intensity. Overall, I'd say warmup is the most important part in the long-term. And never ever cheat on shoulder exercises

    • 1 month ago
      Anonymous

      Problem is OHP works the front delts more than the side delts which is where you get that pop that you want for your frame. Front delts do help define your upper chest, but side and rear for the bigger shoulder look.

      • 1 month ago
        Anonymous

        You need to have good front delts if you want to look good though, also OHP puts mass on the entire upper third of your body, not just the delts but also tris, upper chest, traps and does wonders for the core and stability too. It's not like you'd have underdeveloped lateral delts if you focused on OHP, but of course if you're not retarded you will do OHP and then punish your side delts with side raises and other isolation exercises, and you'll get the best overall shoulder growth

        • 1 month ago
          Anonymous

          I agree that OHP helps with definition, I even mention it with the upper chest. If you look at where the upper chest insets it’s very close to the front delts for a reason, it’s there to assist your upper chest and vice versa for certain pressing movements. I do them all the time.

          But the question is specifically about growing delts and increasing the appearance of your overall shoulder, which is why you need to train your rear and side delts, which are the bulk of your shoulders and is what gives guys that frame and shoulders that pop.

          I never said that you shouldn’t do OHP or front delt exercises, I said you prioritize them last behind side and rear delts.

          • 1 month ago
            Anonymous

            I agree that front delt exercises should be done last but if you are serious about OHP, it has to come first in your routine because it is very taxing on your body. It's already a hard lift to progress in, doing it mid training or last would be just shooting yourself in the foot

            • 1 month ago
              Anonymous

              Why do OHP last? Are you fucking stupid. Compounds are first

              Because if you are looking for size on your delts go look at what muscles are worked with OHP. It’s your front delts which do nothing for giving you the look of those big wide shoulders that pop.

              Again, I like the OHP but go look at any pic or just compare yourself when you hit the gym. It works the front delts, barely hits the sides and the rear delts get no resistance. Those parts of the delt are what gives it size.

              Working anterior (front) delt does nothing for appearance other than make your upper chest look more defined, which is great.

              But if you’re looking for shoulders that pop you need to work the other 2/3rds that actually make it look that way.

              • 1 month ago
                Anonymous

                Here’s a pic

              • 1 month ago
                Anonymous

                If you do an OHP properly - that is moving in a straight line and fully locking out overhead - your whole shoulder girdle gets worked.
                Of course you would argue that the lateral delts are not worked enough - but then why work them before an exercise that already hits them? You wouldn't hammer triceps directly before doing bench, so why would you hammer side delts directly before doing OHP?

              • 1 month ago
                Anonymous

                Actually that’s not true, there are people who advocate a tricep workout so your chest does more of the work. Not saying I do that but I have definitely seen that approach numerous times.

                Again, I like the OHP, but even you admit that it doesn’t work the medial delts as much as say, cable raises.

                I say do OHP, but as the finisher. The reason is because you will be able to have better form on the side and rear delt exercises, resulting in a better workout for the heads of the shoulders that give you the most size and “pop”. Also, you will likely be able to do more weight, or whatever heavier weight you do will will done more safely if you do it first, when the muscle isn’t as fatigued. Which again, less jerkiness, more control=less prone to injury and better activation.

                Finally, if you finish with the OHP you will likely be forced to do lighter weight which doesn’t matter since it mostly works the front delt anyways (which does little for shoulder aesthetics) and hopefully helps you attain proper form, which is important to avoid shoulder impingement and hurting your back.

              • 1 month ago
                Anonymous

                Everything you’ve said has been terrible advice

              • 1 month ago
                Anonymous

                No. I'm right. Again, look at the anatomy of the shoulder. The front (anterior) deltoid is attached very closely to where the upper pec attaches because it assists it.

                The rear and the side deltoid are what gives you the size and definition that people look for.
                Doing straight OHP will not get you the size you want, or not nearly as fast as working the muscles directly responsible for that look. Simple as that.

                As far as pre-exhausting the tricep, yea, I don't do it, I don't think it's smart and I don't recommend it, but it's mentioned.

                Here's an article form Muscle And Fitness about pre-exhaustion

                https://www.muscleandfitness.com/flexonline/training/pre-exhaustion-technique/

              • 1 month ago
                Anonymous

                Sorry, you are right about side and rear delts giving most of the size of the shoulder, and that OHP doesn’t do much for hypertrophy of those heads. But everything you’re saying about doing OHP last is just dumb.

              • 1 month ago
                Anonymous

                What? You even said that pre-exhaustion is pointless so why pre-exhaust the medial delts with an OHP? Especially when the medial delts should be the priority if you're aiming for size and that look where your shoulders pop?

                Instead, use it as a finisher, do sets until failure, which again, will require lighter weights, but that's great because if you're doing (standing) OHP and don't have proper form (like glute activation) you can hurt your back.

                While doing workouts for the rear and side delts are pretty damn easy, cable pulls and the reverse pec deck are pretty idiot proof and amazing for building those muscles up.

              • 1 month ago
                Anonymous

                I said nothing on pre-exhaustion. But now you’re stepping on yourself by saying OHP pre-exhausts your rear and side delts while simultaneously saying it does nothing for them? Compounds first because of systemic fatigue and then accessories after to target. You’re not going to hurt your sets of lateral raises by doing OHP first but you even admitted you’ll have to use lower weight on OHP if you do it after your shoulder accessory work. You have the right idea about side and rear delts for aesthetics but your training philosophy is illogical.

              • 1 month ago
                Anonymous

                >OHP pre-exhausts your rear and side delts while simultaneously saying it does nothing for them?

                Where did I say that? I said it doesn't target or work them like the exercises that do. Simple as that. Also, I was referring to the medial (side) delts. I never even really talked about he rear delts for OHP because it doesn't really work it, at all.

                Let me put it this way: Does doing pull ups work the biceps? Absolutely, but does it target the biceps? No, not at all. Can you tire the biceps out by doing 20 pullups? Yes. Does that affect your biceps when you work it out? Yes. It's why some people have a separate day for their arms than on their back.

                So if you want to get huge biceps then maybe you should target them specifically, on days where you aren't doing your back. I personaly do PPL so I don't subscribe to that, but again, there are a shit ton of lifters who do arms only for that exact reason, so they can go heavier on their biceps since there is no worry of fatigue from a back workout.

              • 1 month ago
                Anonymous

                Why are you writing so much common knowledge? The point of contention here is you saying to do OHP, a compound lift, last. Also they’re not medial delts, they’re lateral delts.

              • 1 month ago
                Anonymous

                >Also they’re not medial delts, they’re lateral delts.

                Here’s a pic

                <--picrel

                They're referred to as both genius.

                The reason they are not good for bulking your shoulders are because they ignore 2/3rds of the shoulder, specifically the parts that give it the most size and that boulder shoulder look people want. You can do OHP all day long, but if you want big shoulders you will have to target your rear and medial delts. Period.

              • 1 month ago
                Anonymous

                I'm a different poster, but nothing activates my medial and posterior delts more than maxing out on OHP, and holding the weight overhead at lockout for a bit, then slowly lowering it.

              • 1 month ago
                Anonymous

                Again, I love OHP, I do them and I think they are great. The benefits are a lot as well, from working stabilizers, your serattus, even your core and glutes.

                But if you want to target size then you need to add in exercizes that target the parts of the shoulders that give it the pop and size you are aiming for.

                Those muscles are not the primary muscles activated by the OHP. Don't believe me? Lift an arm like you're doing an OHP and use your other hand and poke your shoulder muscle. Now feel where the most tension is. It's primarily in your front delts, followed by your side delts and then your rear delts are barely utilized when you compare it to the front delts. Of the the parts, the front are the most contracted.

              • 1 month ago
                Anonymous

                >They're referred to as both genius
                Yeah they’re referred incorrectly as medial. Take a fucking anatomy class.
                You’re not staying on topic in any of your posts, you’re just sperging out for no reason. Doing OHP last makes no sense and literally no one itt is saying you shouldn’t target your lateral and rear heads. You seem to be over caffeinated.

              • 1 month ago
                Anonymous

                Is this an anatomy class retard? Do you know what I mean by medial delts? If so how about you stop being a autistic for a second and realize that you’re just arguing for no reason other than you’re satisfying your need to sperg out on nothing.

                Whatever though, if you love OHP so much just keep doing it first and see how long it takes to get the. Results you want

                Or actually take advice from people who actually have some experience.

                >scroll through thread
                >not a single person giving advise has posted their shoulders

                anyway, I do t-bar rows and some lateral raises for them, the front gets hit from other lifts such as bench anyway, it's just the rear you have to worry about.

              • 1 month ago
                Anonymous

                >reeeeee

              • 1 month ago
                Anonymous

                >n-no y-youre the sperg!

              • 1 month ago
                Anonymous

                Actually that’s not true, there are people who advocate a tricep workout so your chest does more of the work. Not saying I do that but I have definitely seen that approach numerous times.

                Again, I like the OHP, but even you admit that it doesn’t work the medial delts as much as say, cable raises.

                I say do OHP, but as the finisher. The reason is because you will be able to have better form on the side and rear delt exercises, resulting in a better workout for the heads of the shoulders that give you the most size and “pop”. Also, you will likely be able to do more weight, or whatever heavier weight you do will will done more safely if you do it first, when the muscle isn’t as fatigued. Which again, less jerkiness, more control=less prone to injury and better activation.

                Finally, if you finish with the OHP you will likely be forced to do lighter weight which doesn’t matter since it mostly works the front delt anyways (which does little for shoulder aesthetics) and hopefully helps you attain proper form, which is important to avoid shoulder impingement and hurting your back.

                Autism

  9. 1 month ago
    Anonymous

    I've been doing Lu raises with 2.5 and 5kg plates and my delts are noticeably more capped when I look in the mirror.

  10. 1 month ago
    Anonymous

    Most comfy rear/side delt exercises? I cant find anything that doesnt feel bad.

  11. 1 month ago
    Anonymous

    I do shoulder cable raises while holding a weight in my hand.
    I use one of those band that I just put over the end of my wrist.
    I do 20~25kg on machine and I hold between 3~5kg in my hand and do 15x3 on each side.
    Took my a while to get there so take it easy.

  12. 1 month ago
    Anonymous

    > get to handstand push ups for reps
    > enjoy your bw ohp
    > which means amazing shoulders

  13. 1 month ago
    Anonymous

    OHP first
    High volume everything else. I do a lot of supersets.

  14. 1 month ago
    Anonymous

    >GROW YOU FUCKS
    >Tips and tricks?

    Pin Test into Delts. I don't give a fuck what anyone says, it helps them grow. That is that. Simple as.

  15. 1 month ago
    Anonymous

    >scroll through thread
    >not a single person giving advise has posted their shoulders

    anyway, I do t-bar rows and some lateral raises for them, the front gets hit from other lifts such as bench anyway, it's just the rear you have to worry about.

    • 1 month ago
      Anonymous

      Sorry, you are right about side and rear delts giving most of the size of the shoulder, and that OHP doesn’t do much for hypertrophy of those heads. But everything you’re saying about doing OHP last is just dumb.

      There you go. Look at his rear and medial delts, see how fucking more size his shoulder has? And even he states that front delts are taken care of by benching. Which is what I was saying basically as well. The front delts, which is what the OHP largely works, help with the upper chest. Again, look at how it functions and where it inserts into. It's literally right next to where the upper chest inserts.

    • 1 month ago
      Anonymous

      Spindly femoid low-T chud

      • 1 month ago
        Anonymous

        you okay there little buddy?

  16. 1 month ago
    Anonymous

    I cant do lateral raise without hurting my shoulders
    >inb4 better technique
    Theres no way.
    What else can i do do increase my lateral delt?

    • 1 month ago
      Anonymous

      lower the weight until you can.

  17. 1 month ago
    Anonymous

    Overhead press or hand stand push ups.

  18. 1 month ago
    Anonymous

    What about behind-the-neck OHP? Can't remember who I heard recommend that, may have been on T-nation back when it was good (>5 years ago?). Been doing 5/3/1 for several years and like doing a few of the 10x5 volume sets behind the neck, no idea if it's doing anything for overall size though.

    • 1 month ago
      Anonymous

      Don't do them, it puts your shoulders in a really unnatural position and will cause impingement. Going to wear your tendons out and fuck up your rotator if you do them long enough.

      Plenty of better options, like I said, cable pulls or reverse pec deck. Someone also mentioned T-bar rows, which work as well, but doesn't isolate as imho because you're likely to bring your lats into it.

      • 1 month ago
        Anonymous

        Hmm I'm home gym master race, have a bar and standees and some bands, plus a few kettlebells I never use (lol). Looks like it's band pull-aparts at various angles and high volume pullups for the rest of time.

  19. 1 month ago
    Anonymous

    Snatch pulls

  20. 1 month ago
    Anonymous

    use man killers it's that simple

  21. 1 month ago
    Anonymous

    I've heard high reps work. I think I'm am going to try and autistically focus on them. High rep machine ohp (this feels better for me - old shoulder injury), lateral raises, cable rows, monkey rows, rear felt flyes 4x15 or 4x20 EVERY SINGLE(OTHER) DAY

  22. 1 month ago
    Anonymous

    Cable front raises with the lat bar

    My anterior delts we're lagging Massively until I added these in. It's much more comfy to do that dumbbell front raises too

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