Calling all the anons with 3d delts: If I want big shoulders, should I be doing these 4x5s with big boy weights or 4x12s with slightly lighter weight?
>do it standing you homosexual
I tried but I want to isolate my delts and not have to worry about my back, neck and shoulder stabilizers.
>do it with dumbbells
Getting it in place is annoying when you start to progress to big boy weights.
 CRIME Shirt $21.68 |
 Shopping Cart Returner Shirt $21.68 |
CRIME Shirt $21.68 |
4x10-15. It's the only front delt lift you need. You should also be doing cable y raises, rear delt raises, lateral raises, and rear delt rows. 3D delts are built by making all the heads of the delts big not just the front delt
I do face pulls, lat raises and seated OHP, is that not enough?
Nta but facepulls are subpar for rear delt hypertrophy imo.
Rear delt rows are better for beginners and btnp are excellent if you have the shoulder mobility.
How about rear delt flys
I feel like my shoulders start hurting whenever I don't do face pulls
You should do face pulls knowing that they're mostly for the rotator cuff anon. They're awesome for shoulder health but they won't do much for the rear delts
You should be doing 2 lifts each for the lateral head and the posterior head. The anterior head gets hit when you do chest exercises so you only need 1 lift to target that head directly. I wouldn't recommend face pulls as your primary rear delt builder honestly. Your rotator cuff is going to be a limiting factor on that lift. Doing rear delt raises or reverse pec dec would more directly target the rear delt and wouldn't be limited by the rotator cuff
its more than enough. just OHP is enough imo. There is not a single person on this earth that ohp's 1,5 - 2pl8 for reps and has small shoulders. however there are plenty of dyels "spamming" lateral raises and all 10lbs meme exercises.
Thanks for the alternatives anons. Something on my back or shoulders doesn't track nice and OHP makes them always click
It is as effective for the delts and triceps as standing OHP. If you can reproduce the angle of the torso, then it is virtually the same as standing OHP.
>It's the only front delt lift
Bench Press is also an anterior delt lift. Every single press is an anterior delt lift to varying degree with everything above 15 degrees being fairly close as far as anterior delt activation is concerned.
>https://www.strengthlog.com/incline-bench-press-vs-flat-bench-press/
That being said, standing OHP has almost the same medial deltoid activiation as lateral raises and can be considered a medial delt exercise as well.
>https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7706677/
OHP is an overrated lift for hypertrophy. Stick to the incline bench press for your front delts. Stick with lateral raises for different angles of the middle part of the delts (thosr are the parts of the shoulder that give you the more impression of "volume").
If you really don't want to move away of the OHP: do it after any exercise that hit the medium parts of the delt. So that way your front delts are the limiting factor of the lift.
Yeah I don't think I can drop OHP completely because I already do incline bench on chest days
Only time I do seated is on the smith machine to go as heavy as possible.
Wait you're supposed to do seated OHP with the bench up?
I can't do weighted dips yet thoughbeit
Whats the consensus of upright rows?
I love those frickers. Didn't do them for years because "hurr durr you will frick up your shoulders". Stay in the high rep range. Do not involve momentum via legs or torso movement. If it hurts, just don't do them. Simple as.