Deltoid Development Help

[the-short-one]

QT can you post it for me? I'm curious

she does a side lateral drop set as an example:

get three sets of dumbells and put them on the floor in front of you. start with the heaviest, do 8 reps. switch to the middle weight and do 8 more reps. switch to the lightest and do 8 reps. no rest between the drops in weight.

I did 4 sets of these (24 reps each). BURN.

She does a bent over rear delt raise, but doesn't bend over all the way. She bends her knees a little and sticks her butt out to protect her back. pulls the weights back until elbows are parallel to shoulders, with 90 degree bend in elbows.

used the above drop set for these, too. ow.

she also does a partial lateral where weights only come up to just below bust line, but squeezes her shoulders back. It's like a shrug and lat raise combo.

other exercise is a high side lateral raise. side raise, but continues the motion until arms are in a high V.

 

[*Bunny*]

^^ Thank you! I haven't done drops in a long time I was reading about a w/o of here in Muscle & Fitness last month with her 'story' ... I LOVE her physique

 

[the-short-one]

 

[the-short-one]

i forgot the seated dumbbell front delt raise.

sits on end of bench with legs wide, butt stuck out to protect back. she laces her fingers together around a dumbell. motion starts low near feet and she raises the dumbell above head.

i tried this one and it was uncomfortable in my right shoulder. but i've dislocated it before so it might be OK for you.

 

[caligirl]

i forgot the seated dumbbell front delt raise.

sits on end of bench with legs wide, butt stuck out to protect back. she laces her fingers together around a dumbell. motion starts low near feet and she raises the dumbell above head.

i tried this one and it was uncomfortable in my right shoulder. but i've dislocated it before so it might be OK for you.

I just picked up that issue a couple days ago.... Elaine rocks, she's my fav as far as physique! Anyone know how old she is? How tall?

 

[thelion2005]

Ok, so my genetics suck when it comes to my shoulders...I have been working my ass off for the past year trying to cap the damn things and I just don't feel I am getting the results I am looking for...

My anteriors look great! I'm not even lean and the definition is there, but the median and posterior are lagging behind.

I typically work my shoulders alone, with no other body parts except abs.

Last night's workout:

DB Press (1) 25#x12, (3) 30#x8
Military press (3) 55x10
Bent over lats. (3) 15x10
Reverse Pek Dek (3) 40x8
s/s uprite rows (3) 50x8/front raise (3) 15x8/reverse grip front raise (3) 7x12

I get a great pump, my shoulders get nice and puffy post w/o but it's gone when I wake up the next day.

Any insight?

IMO ....
You are doing a lot of reps and getting a great pump.
Perhaps too much.

I like simplicy so I can track progress.
For example:
Behind neck press 8,6,6,4
Alternating single db laterals 3x8
Bent over db laterals 3x8
Shrugs 8,6,6,4 with a hold for "1" at the top

Twice a week after chest.

 

[Daisy_Girl]

She is 5'7" and weighs around 140. I believe she is near 40 years old. She has been training for roughtly 20 years, is a former bulimic, and has only been competing for a couple years.

Here are some sites:
http://www.elainefit.com/
http://www.bodybuilding.com/fun/fawnia11.htm

 

[2dagym]

I'm a fan of higher reps for shoulders, 12 to 16 on most exercises performed for shoulders. Also, lateral movements such as dumbbell or cable lateral raises, are essential to a good shoulder workout. It's taxing movement with alot of burn but I don't ever leave one or the other out, nomatter how much I dread doing them sometimes. If your medial deltoid isn't developed, you won't get that wider appearance you're looking for.