delt training

[Testo]

Hi all, ive got a question regarding delt training.

I train shoulders on a seperate day on there own and i never seem to have any soreness in my lateral delts. I get soreness in front delts a bit after a heavy chest workout and my delts overall seem to be lagging. This is what ive been following for a few weeks,

3 sets dumbell raises (8,8,6)
3 sets dumbell side laterals (12,10,8)
3 sets of barbell shrugs (12,8,6)
3 sets upright barbell rows (10,8,8)

My traps always have soreness, but never delts? Can you think of anyway i can switch this up to target delts more, or maybe add more volume?

thanks.

 

[HighIntensity]

chins



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[Vortexx]

Try some trisets to make em feel sore:

Triset 1

- behind neck press (6-8 reps), NEGATIVES or 5 + 3 forced reps
- arnold press (20 reps), triple drops set 8-4-4-4
- dumbell or cable lateral raises 40 reps, with dumbells do the first 10 reps in the top quarter of the motion, the second 10 reps one quarter lower, the third 10 reps another quarter lower and the last 10 reps as a full motion from bottom to top.

Triset 2
- millitary press or push press (6-8 reps), NEGATIVES or 5 + 3 forced reps
- seated dumbell or machine press (20 reps), triple drops set 8-4-4-4
- alternate dumbell or barbell or plate front raises 40 reps

Done!

If this is not going to make your delts sore than i don't know what will. I know cause delts are difficult for me to pump too , but this seems to do the job.

 

[brooklynboy]

Y(ou want to relly blast you delts standing milarty press with really heavy weight. 6-8 reps and move the bar as slow as possible. If youare anything like me when you are done your entrie body will be begging for mercy. Heavy compund exercise should be a staple of all workouts

 

[THE BOUNCER]

Hi all, ive got a question regarding delt training.

I train shoulders on a seperate day on there own and i never seem to have any soreness in my lateral delts. I get soreness in front delts a bit after a heavy chest workout and my delts overall seem to be lagging. This is what ive been following for a few weeks,

3 sets dumbell raises (8,8,6)
3 sets dumbell side laterals (12,10,8)
3 sets of barbell shrugs (12,8,6)
3 sets upright barbell rows (10,8,8)

My traps always have soreness, but never delts? Can you think of anyway i can switch this up to target delts more, or maybe add more volume?

thanks.

are you saying that you don't do any form of presses? that's prob why your delts are lagging. incorperate some heavy dumbell presses in there.

 

[Testo]

Try some trisets to make em feel sore:

Triset 1

- behind neck press (6-8 reps), NEGATIVES or 5 + 3 forced reps
- arnold press (20 reps), triple drops set 8-4-4-4
- dumbell or cable lateral raises 40 reps, with dumbells do the first 10 reps in the top quarter of the motion, the second 10 reps one quarter lower, the third 10 reps another quarter lower and the last 10 reps as a full motion from bottom to top.

Triset 2
- millitary press or push press (6-8 reps), NEGATIVES or 5 + 3 forced reps
- seated dumbell or machine press (20 reps), triple drops set 8-4-4-4
- alternate dumbell or barbell or plate front raises 40 reps

Done!


If this is not going to make your delts sore than i don't know what will. I know cause delts are difficult for me to pump too , but this seems to do the job.

Do you mean do all that in one workout? or alt between 1 & 2? seems like quite a lot of volume.

do you think im doing enough volume or shall i incorperate barbell military presses into my current routine.

Bouncer, i thought dumbell raises were the same as dumbell presses? i may have got the name wrong.

thanks.