3D delts ??

[nikkita]

I'm seeking to have a lean look and my delts are lagging. I've seen lots of threads regarding routines and exercises for delts...
and I was wondering do you use any special technique (besides contracting at each rep) for getting that rounded shoulder look?

Currently I do:
military press 5x15
bent laterals 5x15
DB press 5x15
side laterals 5x15

I do my sets with moderate weight, contracting the muscleon each movement.

I have this workout once per week combined with other day of gymnastic exercises.

I know that genetics has something to do with it... but I know it can be possible to achive. How do you guys do to get those 3D shoulders??? how many times per week do you train them? do you go heavy or light weight?

Any tip is valuable

 

[slobberknocker]

I do one heavy set of military presses at the end of my bench routine, and that works for me. I can increase weight each week. Ergo, the muscle is growing.

 

[Scotsman]

I would suggest doing less reps on each set like maybe 10 and using more weight. I do shoulder stuff one day a week and count on carry over from compound movements for the bulk of my shoulder work.

Cheers,
Scotsman

 

[PolishHammer1977]

I dedicate an entire day for OHP day.

 

[Backlash]

Do whatever Hammer does. Seriously.

 

[gonelifting]

Do whatever Hammer does. Seriously.

HAHAHAHAHAHAHAHAAAAAAAAAAAAAA HAAAAAAAAA. GOOD ONE

I think that`s too many sets. Are they including warmups? still too many I think for enough intensity. Lower the reps and sets.

 

[casualbb]

do what gonelifting said

 

[vinylgroover]

Nikitta, you need to work harder (and heavier)

If you're doing 20 sets x 15 reps, your're really not working as hard as you could be.

Further, 3D delts are a combination of many things, not just direct delt work. Are you dong things like pull-ups, deadlifts and barbell/T-bar rows........if not start doing them.

Barbell rows and pull-ups are essential for good rear delts.

 

[pittbull7]

id also vary the reps..one compound movement like presses doing maybe a 5x5 routine then two auxiliary exercises with moderate weight and 8-10 reps

 

[FatRat]

If they are work sets, then drop some volume, if not, then maybe still drop some volume.

I dont think you need Military Press and DB press in the same workout. You could pick one, or maybe alternate if you like them both. Apart from the volume, these hit your front delts hard, along with chest work, specially on an incline. Therefore, for that rounded look, you dont want to overdevelop the front compared with the sides and rears...