How do I get my fucking mid delts to grow? >decent front delt gains from bench and OHP

How do I get my fucking mid delts to grow?

>decent front delt gains from bench and OHP
>decent rear delt gains from rows, face-pulls and band pull-aparts
>mid delts look like they belong to a 12 year old girl

I've been doing all kinds of lat raises: high reps, heavy, partial, pronated, supinated, with bands, super slow, you name it. Fuckers won't budge.

Should I hit 'em every single day for ultra high volume? Wat do?

  1. 1 month ago
    Anonymous

    Sorry bro. Nothing is better than lat raises for mid delts. Just keep doing them and pray.

    • 1 month ago
      Anonymous

      This. I found some success alternating between heavy with "bad" form (swinging a bit) and light with perfect form and holding at the top.

  2. 1 month ago
    Anonymous

    One set to failure

    • 1 month ago
      Anonymous

      Imagine the aroma

    • 1 month ago
      Anonymous

      >rear delt exercise for mid delts
      Gee, I wonder which of the two will fail first.

  3. 1 month ago
    Anonymous

    I add lateral raises on leg day to get the extra volume. I think it helps, idk

    Also have recently been doing drop sets to try and really fry 'em

    • 1 month ago
      Anonymous

      I literally add lateral raises and facepulls to the end of everyone of my workouts. I love working shoulders so much bros.

  4. 1 month ago
    Anonymous

    lat raises

  5. 1 month ago
    Anonymous

    >https://www.youtube.com/shorts/HKgC81fHDO4
    Do this shit man, rest pause training
    I trust this guy Kinobody, he's been around for over a decade and he's stayed natty.

    • 1 month ago
      Anonymous

      >natty

      • 1 month ago
        Anonymous

        Dude isn't outrageously buff, and he's been training since 15. He's 27.
        12 years of consistency will make you look like that anon.

  6. 1 month ago
    Anonymous

    lmao

    lateral raises are for gays. you need two exercises for shoulders, heavy OHP and heavy shoulder press, dont exceed 8 reps. you wont be defined but your shoulders will be strong

    t. dude who threw a 86kg dude over his head

    • 1 month ago
      SwedishBrorsan

      you talk like those fat guys in their 40s who speak of their "Prime days"
      you can do both.

  7. 1 month ago
    Anonymous

    Cable lateral raises
    Also stop being a gay and actually go fucking hard on it. Shoulders are the easiest to grow

    • 1 month ago
      Anonymous

      >Shoulders are the easiest to grow
      if your a roid monkey, sure

      • 1 month ago
        SwedishBrorsan

        it is easy as fuck to grow delts, its just rare to see people actually hitting all three heads of the shoulder at the gym
        and obviously people will get really mediocre delts when they neglect them so fucking badly

    • 1 month ago
      Anonymous

      spotted dyel

      https://i.imgur.com/MIhqT5o.gif

      How do I get my fucking mid delts to grow?

      >decent front delt gains from bench and OHP
      >decent rear delt gains from rows, face-pulls and band pull-aparts
      >mid delts look like they belong to a 12 year old girl

      I've been doing all kinds of lat raises: high reps, heavy, partial, pronated, supinated, with bands, super slow, you name it. Fuckers won't budge.

      Should I hit 'em every single day for ultra high volume? Wat do?

      The more I lift, the lower my lat raise weight actually got. I was chronically fatigued and had to change my entire approach to lat raises in order to maximize my benefit from them.
      This is something a lot of people don't understand.

      You use your front, mid, rear delt at some point for nearly every exercise on the planet. Do you squat? congrats you're using your delts for stabilization on the shoulder.
      Do you x, y, and z?
      Congrats you use your delts.

      So here are some things to consider.
      Is your form off?
      Chronic exercises change the shape of our body, are you 100% confident that your are not anterior or posture tilt on the lat raises? Which would effectively change what delt muscle is the dominate muscle.
      Are you also sure you have 100% activation and not partial compensation?

      You can get big delts with very very little weight. Anyone saying you need to go heavy is fucking retarded. It's a fast twitch muscle so yes it can respond to heavy weight, but it can also respond to burst movement.
      Train it as HIIT. Moderate, comfortable weight, good form, burst through, break.

      • 1 month ago
        SwedishBrorsan

        agreed, deltoid exercises is not meant for heavy weights but imo they recover really quickly compared to most other musclegroups so id train them "rigorously" rather than "heavy"

        • 1 month ago
          Anonymous

          somewhat agree.
          It's just not worth fucking around and finding out on.
          deltoids are the snap city of upper body muscles.
          You fuck around and find out you use improper form once, just one time and push through.
          Bam congrats impingement, potentially never recover from. From what shitty movement.

          I never ever go heavy anymore with deltoids. You're either young enough for the risk to not be that bad or old enough for the risk of impingement to mean everything. Really no middle ground with delts.
          I've done a 700lb barbell calf raise and that was less terrifying than the first time i've felt a slight pop in my shoulder

          • 1 month ago
            SwedishBrorsan

            its just makes sense tbh, i can easily push 20kg or higher but i feel way greater pump around 10-15kg
            its practically impossible to grow more efficiently from something you get less of a pump from

            different musclegroups, different methods
            delts arent legs

  8. 1 month ago
    SwedishBrorsan

    this or hold onto something and do the same with a dumbell whilst leaning to the side, ill try and find proper picture/video references since im shit at memorising english names of exercises

    • 1 month ago
      SwedishBrorsan
    • 1 month ago
      SwedishBrorsan
      • 1 month ago
        Anonymous

        Took me a moment to realise why this would help but it seems like a good idea

        • 1 month ago
          SwedishBrorsan

          i usually hold the incline bench with my arms around it for balance like im holding a friend kinda(autism explainations but hopefully it gives a good idea)
          and also doing the same exercise for rear delts by arching? if thats the right word with the elbow to make more of a rear delt fly movement

          • 1 month ago
            SwedishBrorsan

            sorry lateral, not rear

  9. 1 month ago
    Anonymous

    Lui raises x20

  10. 1 month ago
    Anonymous

    Try really high volume lat raises 3 days a week. Think of sets of like 20 to 30.

  11. 1 month ago
    Anonymous

    I did lat raises for years but didnt get real growth until I switched to upright rows.

  12. 1 month ago
    Anonymous

    I am incapable of doing lateral raises with even the lowest weights available at my gym.

    • 1 month ago
      SwedishBrorsan

      use resistance bands at home then

    • 1 month ago
      Anonymous

      Around the Worlds.

      Bodyweight reps/Dips then for starters or hammer curls to neutral shoulder presses two in one.

      • 1 month ago
        Anonymous

        Ooo I haven't hear of around the worlds,, they hit lats good too?

        • 1 month ago
          Anonymous

          They hit the serratus anterior and delts as shown in the pic, breathing and punching and throwing muscles.

  13. 1 month ago
    Anonymous

    do a superset of trap shrugs then lateral raises, 12-15 reps and hold at the top of the rep for like a second

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