What is the ideal training frequency and recovery period for deltoids?
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 UFOs Are A Psyop Shirt $21.68 |
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What is the ideal training frequency and recovery period for deltoids?
What is the ideal training frequency and recovery period for deltoids?
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UFOs Are A Psyop Shirt $21.68 |
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For me it's smoking them once every 4-5 days. 3 very high intensity sets is all it takes for each head except for the lateral head which gets 5 sets.
Two very opposite experiences
Every day almost
Small muscle fast recovery important for physique
Every 2-3 days. If you get a lot of protein, sleep, low levels of stress, 2 days.
It's the largest muscle group in terms of mass in the upper body you absolute lunatic.
>largest muscle group in terms of mass in the upper body
except that it's moronic to see delts as a muscle group because the three heads have so distinct functions
>>no muscle group grows faster than any other muscle group
junkie volume detected, be gone gymcel
It's every day as a secondary muscle, but as a primary just 1-2/week.
You can bench every other day, with ohp in between, with the compounds at different levels of intensity each day, and do raises every day
That's only for volume/mass. I got cns fatigue lifting not even heavy every day. That being said delts are close to arms in terms of responding to volume, traps too. Lats/chest is best 2-3x a week heavy and 4-5 in total for volume and legs 1-2 heavy 1-2 volume.
That's what I was saying, man - different levels of intensity, 3 bench + 2 ohp/week, but if you only count the 'heavy' days it would be 2 (or 1+1 halfway there) for bench and 1 ohp.
The other day should be lighter, for better recovery and maybe potentiation if you do dynamic shit.
And for legs it's the same: squat 5/week if you want to, but go heavy only a couple of days, the other times be technical and do overhead squats, or jump squats, whatever, you could even do extra high rep endurance squats with just the bar, but don't load your back with a serious weight, you need to recover too.
Just bee yourself
Every other day abouts like abs. There's not much in terms of recovery considerations and you don't need more than baby weights at home. I superset onto the end of a lot of lifts that require longer rests to just not be sitting around just because of how little they impact most sets or rest times.
That’s a good idea. When you superset delts what is your rep range? Near failure, heavy or light weights etc?
Light weights like 12-15 reps range. I can't really activate my delts strongly enough to add weight in other rep ranges reliably.
While I agree with you, it is recorded as the largest muscle group in the upper body somehow
But I'm also not sure how this is actually decided, like how do you decide this objectively? Just now looking it up though, I saw delts, lats, and pecs all claimed to be the "biggest" upper body muscle
Omg thank you for the quints, I am like totally freaking out rn!
that’s fake
You sure?
at least sixty percent sure
Nice get
It's lats 100% nobody can bench as much as single arm db row not even close.
5x digits is millionth fyi.
>has to happen at some point
Not when talking about upper body mass in january.
It's recorded as the largest muscle in the upper body because it's counting the front, side and rear delts as one muscle. Each head does a different thing hence why you're not moving crazy weight when you do shoulders because you're predominantly working one head on whatever exercise you do.
By volume there's more mass in the delts than any other muscle in the upper body. They're just not spread out like other muscles
Yes, I am just curious how this is decided. I wonder if they measure average amount of muscle fibers in humans since this is supposed to be a thing that doesn't change very much in naturals or whatever. You would think muscle measurements would be skewed by people's personal experience though. Looking at bodybuilders who have their body built to its limit, it is clear that their deltoid mass is larger than anything else though
It's measured by cross-sectional area
it doesn't matter one bit if ur muscle in question is big or small the only difference is that if u damage delts (u can't rly though, not with conventional "lifts" bot is tellig u to do here) u got sore delts, if u kill squats or deadlifts u're dead for a few days to a week
it doesn't matter because u shouldn't put urself into doms in the first place and because muscle tissue is uniform across body, it's the sam shit that u train exacly the same in principle
Are you saying it’s bad to have sore delts?
i'm saying it's bad to put oneself into doms bot i also typed this in other thread regarding delts, wonder what are u gonna do now bot 😀
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>wonder what are u gonna do now bot 😀
u proceed as if u weren't completely demolished bot 😀
no shame
Cubic volume, if you were to mince all the mass into a cup, the delts would fill that cup the most. Arms and back are divided into several parts where as delts are one large mass. Chest is a relatively flat muscle, so are lats, rhoboids, traps, spinal erectors, terres muscles etc.
Oh and right to soft failure like I could squeeze out another rep if I really tried with every ounce of effort I could muster but that's not really worth it considering how many you're doing.
How can I avoid this?
I don’t know what you’re referring to. The thing this thread is aiming to avoid is the “big titty” look of having big pecs/chest with no delts
Big breasts, onyx delts, and arms the size of legs are the goal. If you don't have big shoulders you're gonna frick your shoulders up benching anything but volume.
Go hit some thumb under ohp and wide grip ohp, most people use a lot of mid delts for ohp its kinda hard to recruit front delts. Squeeze your elbows and shoulders together.
Don't try to dole out advice when you can't help yourself.
2x a week of 5 heavy bb sets and some behind the head, standing, and db for volume.
I’m ESL what is bb and db
It is barbell and dumbbell. Dbs seem to only hit stabilizer muscles for me.
Are you saying you do heavy weight, low volume OHP to get the most growth?
One day I was hitting 125 endlessly drunk after hitting 5x5-10 a lot. I feel like triples are good for ohp after warmup but bad for military press because ohp doesn't hit delts as hard, I try to hit military press for 5 perfect form then lower weight at 3. Whereas when I'm going for bench or squat/dl strength I'm hitting doubles before I lower.
*130 not 125
Low numbers but still pr reps are risky with no benefit. Triples are only good once you already did a set or 2.
>heavy weight, low volume OHP
You can't really do that, it devolves into an olympic press at any serious weight.
Push press for 3-6 reps, ohp for 8-12 reps
it's individualised
train them every day and see if you recovery well
adjust from there
I'm quite liking the cable lateral raise done with a very particular form. It's a little like pic related, hand starting in front of you close to your pocket of your opposing leg & bringing it across & up. Not exactly like the gif because you maintain a 10% bend in your arm for the entire ROM, the slight bend doesn't change. The cable itself isn't the same distance from your body across the entire lift, when you start it's relatively close to your body, halfway up your arm is out and it's quite a bit in front of you, and as you get to the top the cable gets closer to your body and probably touches your torso. I've tried different positions & I think this one feels the best.
Thanks for illustrating with the gif, very helpful
but that's anterior delt, yet another front delt murderer with impingement too boot - why would anyone need MOAR anterior delt punishment? rear delt is lonely in the back and only reachable through tricep tendon - when u move ur hand back in relation to your body
2x when building bench and 4x when putting weight on your ohp.
I don't know. I think it depends on each person and their own individual expenditures in energy and subsequent recovery.
For me, right now, I do some lateral/rear head work on Monday with 4 sets of 12 Lu Raises. I also try to do facepulls and pullovers as often as possible to promote strong balance and injury prevention in my shoulders.
I train a heavy, seater behind the neck press every Wednesday. 3 sets of 6-10 and I'm covered; delts are smoked for 2-3 days afterwards. I'm up to 110lbs for sets of 8.
And then on Saturday I'll do 3 sets of higher volume dumbbell press, seated. I've found that pushing intensity on this lift makes my form awful so I stick to 80% of my 1rm (estimated) and push for 12+ reps.
I'm also bulking at the moment, and my delts have grown more in the past few months than they have in a while. I'm even getting comments on it at work and from strangers.
Once a week and find the workouts that activate thrm the most do high rep sets and target them from every angle
>they arent aware
you can do 20 quality sets of side delts a week with zero to no fatigue if you really want them to grow. Don't try that with front delts