frick delts

>delts refuse to grow, upper traps are so big that they make the rest of my frame look small and narrow
>shoulder day
>slow and meticulous sets, try to only engage my delts
>the next day, traps are sore, nothing on my delts
i'm getting REALLY fricking tired of this shit
doesn't matter what exercise i do, how i do it, how fast/slow or how light/heavy i go, i CANNOT engage my delts
WHAT THE FRICK DO I DO????
I FRICKING HATE THESE FRICKING USELESS MUSCLES WHY MUST THEY BE THE SINGLE MOST AESTHETIC MUSCLE WHILE ALSO BEING THE MOST USELESS
one time i took off my shirt, a girl i know looked at me for a while and tried to "understand what's wrong with my body" (in her words)

CRIME Shirt $21.68

Tip Your Landlord Shirt $21.68

CRIME Shirt $21.68

  1. 1 month ago
    Anonymous

    sorry op, i've got no advice to offer in that regard, but i'll ride the hate train
    >shoulder day
    >lateral raises
    >can't raise my left arm sideways by the end of the set
    >not because of muscular failure
    >it's fricking shoulder impingement
    >somehow complete my workout
    >next day shoulder joint hurts whenever stretched or extended
    this has made me dread shoulder workouts
    how tf do you do lateral raises

    • 1 month ago
      Anonymous

      Try scaption raise and find a angle that is comfortable to your shoulders.

    • 1 month ago
      Anonymous

      >having a shoulder day
      >no warmup mentioned
      shiggydiggy

  2. 1 month ago
    Anonymous

    post shoulder routine OP

    • 1 month ago
      Anonymous

      i start with lateral raises, then do upright rows, then seated behind the neck press, also work in cuban raises for rotator cuffs
      the reps/sets are not super strict in any of my workouts, i try to choose a weight that's gonna get me close to failure at around 10-12 reps. usually do 3 sets

      • 1 month ago
        Anonymous

        Needs more military press tbqhwy, you need something heavy af, you can also try cable lat raises. You can also do some heavy shrugs right before your lat raises, get them prefatigued and all

        • 1 month ago
          Anonymous

          >Needs more military press tbqhwy, you need something heavy af
          ohp used to be my best lift and it did nothing for my side delts, i stopped doing barbell stuff entirely
          >you can also try cable lat raises.
          good idea but i'm training at a homegym with no machines
          >You can also do some heavy shrugs right before your lat raises, get them prefatigued and all
          thought of this too but i don't wanna work out my traps at all if possible

          • 1 month ago
            Anonymous

            oh shit I'm out of ideas then, I tried rigging up a homemade pulley system once and I BTFO my ceiling

            • 1 month ago
              Anonymous
          • 1 month ago
            Anonymous

            >you can also try cable lat raises.
            >good idea but i'm training at a homegym with no machines
            I'm doing them with resistance bands at home, how fricked am I?

      • 1 month ago
        Anonymous

        upright rows first, then cable or db lat raises. what's the rest of your split like? I do:
        >back/side & rear delts
        >chest/front delts
        >arms
        >legs
        but if you want a shoulder day do your heavy exercises first, moron.
        >upright row
        >seated military press or db press
        >reverse pec fly
        >lateral raise
        >incline front raise
        also
        >behind the neck press
        just don't

  3. 1 month ago
    Anonymous

    >be op
    >literally cry online because your shoulders won’t grow
    >refute and give excuses for any and all advice
    kys

  4. 1 month ago
    Anonymous

    people with big shoulders have taken gear before. Those receptors litteratly don't exist for you

  5. 1 month ago
    Anonymous

    Is it over for me?

    • 1 month ago
      Anonymous

      op here, i would kill for these shoulders
      i have NOTHING there, it's completely flat

    • 1 month ago
      Anonymous

      It's ok, keep at it bro

      https://i.imgur.com/aB9lMXn.jpeg

      >heavy and strict OHP
      >egyptian raises
      All you need for delts. Want more?
      >front raises for front delts
      >parallel grip/ring chin ups for rear delts
      Add deadhangs and chest opener stretches with an elastic band or even a tshirt for indestructible shoulders

      Dangerously bulbous wtf

      • 1 month ago
        Anonymous

        I OHP to mog roiders

  6. 1 month ago
    Anonymous

    1) Stop doing brosplit or whatever it is that have a dedicated day just for shoulders. Do shoulders every upper body/arm-related day, and at a frequency of at least 2x per week.
    2) Either pre-fatigue your traps (Jeff Nippard's style shrugs recommended) or at the very least lock your traps in the squeezed position when you do your raises
    3) Switch all of your raises to full ROM variants: lateral raises->Lu raises, upright row->high hang muscle snatch with slow eccentric. Do them till you can't anymore, and then do a few myoreps, and then do the normal variant as half-reps, and then myoreps those too.
    4) Do not neglect your rear delts (assuming you're doing enough push exercises and thus don't have to worry about your front delts too). Do your face pulls even with just dumbbells or bands

    Also, it could be the case that your bis and tris are overshadowing your delts. If your goal is aesthetic, perhaps you should dial those down. But I'd recommend you do all of the above first before considering it.

  7. 1 month ago
    Anonymous

    Just let them traps grow!

    • 1 month ago
      Anonymous

      Based, the "traps make you look narrow" meme needs to die

  8. 1 month ago
    Anonymous

    my shoulders are also RIDICULOUSLY weak. I'm almost up to a 280lbs squat but I have trouble shoulder pressing the empty bar for over 10 times. that said for some reason I'm not a framecel, my shoulders look good & proportional. I just can't lift shit with them lmfao

    • 1 month ago
      Anonymous

      Start doing dumbell workouts, my brother in christ. We all gotta start somewhere, don't get concerned with what the weight is, so long as it's challenging to get 8 sets with. If you can do 10+ reps, increase the weight. That's your 5x8 working weight. When that gets easy, up the weight again, rinse and repeat

  9. 1 month ago
    Anonymous

    this is a form issue, you are probably one of those stupid homosexuals who spam extra heavy lat raises with momentum arms not straight etc, thats why your traps hurt, cause youre not using your delts, all it is with lat raises, is light weight baby, million reps, cables, dumbbells, strict form

  10. 1 month ago
    Anonymous

    >another "my delts don't grow!" thread
    >just another homosexual not getting strong in some form of OHP
    Sad.

  11. 1 month ago
    Anonymous

    >heavy and strict OHP
    >egyptian raises
    All you need for delts. Want more?
    >front raises for front delts
    >parallel grip/ring chin ups for rear delts
    Add deadhangs and chest opener stretches with an elastic band or even a tshirt for indestructible shoulders

    • 1 month ago
      Anonymous

      mirin

      • 1 month ago
        Anonymous

        thanks bruv

  12. 1 month ago
    Anonymous

    You should not even be hitting 10 reps for pure shoulder hypertrophy imo. Sets of 15-30. You are probably going too heavy. I do the 80s with seated press and go to the 15s for lateral raises to catch a pump.

    • 1 month ago
      Anonymous

      Maybe it's broscience but I agree with other posters, at least one heavy (safe) exercise just gives you an extra humph. Any time I cut off heavy OHP from my program my delts shrink, it's definitely there to stay for me.

  13. 1 month ago
    Anonymous

    how much do you ohp, push press and do lateral raises with?

  14. 1 month ago
    Anonymous

    Your form is all jacked up homie.

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