>*doesn't grow*

>*doesn't grow*

  1. 3 months ago
    Anonymous

    less presses more raises thank me later

    • 3 months ago
      Anonymous

      I'm already doing facepulls, rear delt focused rows and lat raises and it's still flat and delfated when compared to my mid and front delts. I think it's genetic.

      • 3 months ago
        Anonymous

        No you’re just shit at using your own body

      • 3 months ago
        Anonymous

        >LAT raises
        >For delts
        Lmao

        • 3 months ago
          Anonymous

          do you know what a lat raise is?

        • 3 months ago
          Anonymous

          This is bait right.... It's short for LATERAL raises mongoloid

      • 3 months ago
        Anonymous

        Genetics plays a factor for sure. But you might wanna try reverse cable flies. Lightweight and slow. It's a burner.

        • 3 months ago
          Anonymous

          is genetics a brand of steroid

          • 3 months ago
            Anonymous

            No, I think it’s a protein supplement.

      • 3 months ago
        Anonymous

        >he doesn't do farmer walks every single day
        NGMI

      • 3 months ago
        Anonymous

        PSSSSST, HEY KID
        DB PULLOVERS
        THANK ME LATER

    • 3 months ago
      Anonymous

      Literally the opposite

  2. 3 months ago
    Anonymous

    all raises, low volume, cables.

    you can't attack shoulders like legs or back.

    • 3 months ago
      Anonymous

      >back
      posterior delts are (unironically) back. to train delts you need push exercises, but posterior delts need pull like back

  3. 3 months ago
    Anonymous

    > doesn't grow
    Same for OP, I made a routine specifically for these two parts. I feel like I'm making gainz with the rear delts. But the inner/upper chest, nothing. I don't even feel them parts that much

    • 3 months ago
      Anonymous

      If your gym has a converging chest press machine, doing partial reps at the full extension of the movement and squeezing the inner pecs always lights them up for me. That machine is really versatile for the chest in fact.

      • 3 months ago
        Anonymous

        We have it and there's also the flat version wich I think is cooler. I started using it last week. To be honest, I felt my chest, yeah but not really the inner part. Didn't do partial reps tho.

        • 3 months ago
          Anonymous

          You can't target inner chest, it doesn't exist
          There is prety much only upper and lower chest

          What you're trying to do is outlift your inserts

          • 3 months ago
            Anonymous

            Well it's pretty much the same for my upper chest. I've been doing upper chest exercices for a while now but I don't feel like i'm making any gainz in this part of my torso.

            You need abduction going across midline. At least that's what I've been told

            > abduction going across midline
            I don't know what it means man.

            • 3 months ago
              Anonymous

              Midline = middle of body
              Look up one arm crossovers using the cable machine.
              For dumbbells only home gym, I've personally been recommended the dumbbell ucv raise

            • 3 months ago
              Anonymous

              Instead of doing your flies to the point where your hands touch, cross them over instead to obtain a full range of motion

          • 3 months ago
            Anonymous

            >You can't target inner chest, it doesn't exist
            You shouldn't be giving lifting advice. You can absolutely target it. I can easily get my inner pecs sore by training differently than the standard bench/incline/fly workout.

            • 3 months ago
              Anonymous

              you're just fucking up your tendons, retard

    • 3 months ago
      Anonymous

      You need abduction going across midline. At least that's what I've been told

    • 3 months ago
      Anonymous

      Lateral raises and upright rows, but especially Lat raises. I do 5 sets 3 times a week and it's working great.

      Thats mostly tendon, it doesn't really grow much.

    • 3 months ago
      Anonymous

      You can't target "mid-chest". See those fibers running horizontally? Either one fires or it doesn't. The inner edge can't fire independently of the outer edge. You can target upper pec vs major because they have different innervation.

      • 3 months ago
        Anonymous

        Midwit

    • 3 months ago
      Anonymous

      just started hitting svend press to hit middle chest as long as you squeeze your manlet tits youll feel the burn

    • 3 months ago
      Anonymous

      Try supinated grip

  4. 3 months ago
    Anonymous

    Build a mind muscle connection with your rear delts. You should get notable, targeted rear delt doms after a pulling day. If you don't, you're not hitting them. Do em first in session when you're fresh. Also learn to pulse the rear delts like you do a chest bounce or bicep flex. Doing so is actively building your mind muscle connection with those hard-to-activate muscles on the back of your body.

  5. 3 months ago
    Anonymous

    Do handstand holds and dips.

  6. 3 months ago
    Anonymous

    let me guess… you dont deadlift

  7. 3 months ago
    Anonymous

    Upright rows unironically worked really well for me. I think my shoulders are one of my stronger features, and I only did the rows because ohp always killed my left shoulder.
    Do them neutral with dumbells, 8 to 15 reps, chest up, scapula packed, chin down, never above parallel.
    Never cheat them, never break form. Worked really well, was a blessing.

  8. 3 months ago
    Anonymous

    Start doing time under tension side lateral raises.
    Talking 3sec up 3 sec down
    4s up 4s down
    2s up 2s down
    Pulse reps
    Reps with a static hold
    Drop sets
    They will grow

  9. 3 months ago
    Anonymous

    GROW GROW GROW DAMNIT

  10. 3 months ago
    Anonymous

    PLATE FLIES

  11. 3 months ago
    Anonymous

    >Starts hurting

  12. 3 months ago
    Anonymous

    someone share the lui lifts

    • 3 months ago
      Anonymous
      • 3 months ago
        Anonymous

        this shit will solve all back problems if you do them correctly

      • 3 months ago
        Anonymous

        How is this not bad for your shoulders?

        • 3 months ago
          Anonymous

          You right. You are better off not training your shoulders at all.

        • 3 months ago
          Anonymous

          it's more about scapular mind muscle connection with very low weights

      • 3 months ago
        Anonymous

        These bros super setted with band pull aparts makes the shoulders feel good.

        How is this not bad for your shoulders?

        You do these with very Low weights to start off with and lift in the scapular plane and really open up, way harder to cheat than if you do normal lateral raises that are too heavy for you.

      • 3 months ago
        Anonymous

        Pass into the Iris

      • 3 months ago
        Anonymous

        ah yes the asura's wrath exercise

  13. 3 months ago
    Anonymous

    Do rear delts flies and if you really want big gorilla shoulders the secret is to grab literal bitch weight like 3-5lb dumbbells, bend over at 90 degrees, do rows with your arm coming up into an L at your sides, keep elbows stable while rotating your hands up, and press forward like you're doing an OHP, then reverse, arms back into L shape, rotate down, and let the weights down. Guaranteed to give you way better stimulation than most shoulder exercises.

    • 3 months ago
      Anonymous

      you got any visual references for this bro, i cant understand wtf is being explained

      • 3 months ago
        Anonymous

        Look up Matt Ogus shoulder exercises

        • 3 months ago
          Anonymous

          he has like 20 fuckin videos with a title like that. you have a specific video/timestamp?

  14. 3 months ago
    Anonymous

    Just do overhead press, facepulls and lateral raises and it will grow.

    I used to do facepulls & lateral raises in the 8 to 12 rep range and switch to lower weight with 15 to 20 reps and now my delts are growing a lot.

  15. 3 months ago
    Anonymous

    use myoreps
    use drop sets
    do Y raises
    do leaning lat raises
    high frequency and volume

  16. 3 months ago
    Anonymous

    I don't specifically train to target rear delts because I'll obsess over feeling them activate, thus never doing them.
    My delt pain in general goes away when I facepull. I get pain from ohp mostly but facepulls work like magic for me. Might I have an imbalance?

  17. 3 months ago
    Anonymous

    it does you're just too fat to get any delt separation like 99% of the ppl posting in this thread

  18. 3 months ago
    Anonymous

    Every delt thread dies. Fuck this board sometimes. Any delt thread going forward should just have a gigantic, pulsating, turgid penis as the picrel. This board is more obsessed with being gay than it is with shoulder health and growth. There needs to be a psyop to make it so fitbros care about shoulders more and I'm afraid making deltoids sexy to literal gays is the only way going forward

  19. 3 months ago
    Anonymous

    y raises for sides
    wide gripped chest supported rows for rear delts

    these worked for me, had barely any progress then started these two and blew up

  20. 3 months ago
    Anonymous

    I started doing facepulls for it, I did it before too but back then I was using light weight as I treated it just like a corrective exercise

    I'll come back in a few months and share my progress.

    At the same time I also started doing calf raises

    • 3 months ago
      Anonymous

      i did a lot of facepulls when i first started
      maybe they're good for shoulder health but they're dogshit for growth

  21. 3 months ago
    Anonymous

    Var

  22. 3 months ago
    Anonymous

    OP here, just came back from the gym, I tried doing Iso rows and I can definitely my rear delts so much better since you can pull further back. Almost flared elbows, one side at a time avoiding activating the lats and squeeze at the end.

  23. 3 months ago
    Anonymous

    meadows rows

  24. 3 months ago
    Anonymous

    lateral raises beyond failure
    worked for me

  25. 3 months ago
    Anonymous

    I have been doing rings rear delts flies and they are growing pretty well

  26. 3 months ago
    Anonymous

    Lateral cable raises (single arm)
    Single arm bent over reverse cable flies
    Do 4x8-12
    You’re welcome

  27. 3 months ago
    Anonymous

    Is doing lateral raises once a week enough? I'm doing a lot of pressing for front delt and I'm face pulling 3x a week for rear delts.

    • 3 months ago
      Anonymous

      If one of my press days looks like this should I replace the seated dumbbell press with lateral raises since I'm already doing volume ohp that day? Or am I getting enough middle delt work anyway from volume ohp and seated db press? I don't want to add exercises I'm trying to keep it at 6 a day.

      3x5 Bench Press
      4x8-12 Overhead Press
      4x8-12 Incline Dumbell Press
      4x8-12 Seated Dumbbell Press
      4xAMRAP up to 12 Ab Wheel
      4x8-12 EZ Bar Tricep Extensions

  28. 3 months ago
    Anonymous

    add more weight and it'll grow

  29. 3 months ago
    Anonymous

    Rear delt flies. Do them one day until you develop a mind-muscle connection.
    After that, do 3-5 sets of RDF before you do rows to pre-fatigue the muscle

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