Help me w/ my delts

[IronLion]

Hard for me to hold more than one plate in my hands as well. Anyone got any good advice for this?

if you have chains you can drape them or tie another weight below...I worked up to 100 pound plate for sets of 10 from 45 in a matter of months just by increasing chain weight every week.

 

[ffknight84]

hmm never thought of that ironlion, ill have to try that

 

[SeymourCuts]

seymour- can i use a smith machine instead of DBs for this?

It becomes a very different exercise with the Smith Machine. I personally think Smith Machines suck for any normal range of motion movements (I use them for Shrugs on occasion, as that is a very short ROM movement) because in addition to being basically void of any stabilizing function, they are also restrictive of natural body and joint movement. That means potentially greater injury proneness over time and an exercise that has very little functional strength carryover to sports or the real-world.

 

[SofaGeorge]

One armed side raises are the best mass builder for delts... by far... and oddly no one ever does them.

My normal delt routine looks like this:

DB military press (standing) 2 x 10-12
Arnolds (standing) 2 x 10-12
One armed side raises 5 x 5
Front raises 2 x 6
Rear delts raises 3 x 10 8 6