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lower the sets, lower the reps, up the weight and add some extra intensity by doing triple drop-sets:
2 * 5 - triple dropset flat benchpress
2 * 5 - triple dropset incline benchpress
2 * 7 - triple dropset flat flyes
2 * 7 - triple dropset incline flyes
Delts seem to respond well to combining basic and isolation movements to extend your set, do the basic exercise first:
2 * 5 push press or millitary press combined with 2 * 9 barbell front raise
2 * 5 behind neck press combined with 2 * 9 dumbell side raise
2 * 7 upright row combined with 2 * 9 dumbell side raise
2 * 7 dumbell Arnold press, combined with incline barbell front raise
As you can see, with both pec and delts we apply strategies that allow to hit the white fibres with heavy weight and low reps, while using a few tricks to extend the sets so the additional reps can make inroads to the intermediate type 2B fibres....
2 * 5 - triple dropset flat benchpress
2 * 5 - triple dropset incline benchpress
2 * 7 - triple dropset flat flyes
2 * 7 - triple dropset incline flyes
Delts seem to respond well to combining basic and isolation movements to extend your set, do the basic exercise first:
2 * 5 push press or millitary press combined with 2 * 9 barbell front raise
2 * 5 behind neck press combined with 2 * 9 dumbell side raise
2 * 7 upright row combined with 2 * 9 dumbell side raise
2 * 7 dumbell Arnold press, combined with incline barbell front raise
As you can see, with both pec and delts we apply strategies that allow to hit the white fibres with heavy weight and low reps, while using a few tricks to extend the sets so the additional reps can make inroads to the intermediate type 2B fibres....
