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Front delts and upper chest have been traditionally one of my weaker points. In an attempt to catch them up I have been training delts and chest on seperate days (preferably as far away as possible) but for some reason it didn't happen...
My experience with training delts on the same day after having done a complete chest session, including heavy benches, was that I lacked the strength to generate enough intensity with my millitary presses etc...
Then it hit me! I saw this picture of Roland Cziurlok with his incredible upper chest / delt development and especially his delt-chest tie-ins (it allmost looks as if he has 4 deltheads instead of 3) and I realized HOW much the front delts were involved in development of the upper chest.
So, this is what I have been doing for the past 2 month with pleasing result:
- training chest twice a week, having a seperate upper-chest day (all kinds of several inclined angles work and pullovers) and a middle-lower chest day (flat benches, flat flyes, dips etc...)
- on top of that I started to TWINE IN front delt exercises on the upper chest day, not waiting until i completed the full upper chest session (wich would have drained my front delts too much for further stimulation afterwards) but instead:
- 2 upper chest exercises
- 2 front delt exercises
- 2 upper chest exercises
- 2 front delt exercises
- 2 upper chest exercises
- 2 front delt exercises
This proved to spread the workload and damage nicely while providing a serious volume of work for the front delt.
Also training the upperchest on a seperate day from lower chest, I feel I can put more in my incline presses etc...
Disclaimer: different folks take different strokes
My experience with training delts on the same day after having done a complete chest session, including heavy benches, was that I lacked the strength to generate enough intensity with my millitary presses etc...
Then it hit me! I saw this picture of Roland Cziurlok with his incredible upper chest / delt development and especially his delt-chest tie-ins (it allmost looks as if he has 4 deltheads instead of 3) and I realized HOW much the front delts were involved in development of the upper chest.
So, this is what I have been doing for the past 2 month with pleasing result:
- training chest twice a week, having a seperate upper-chest day (all kinds of several inclined angles work and pullovers) and a middle-lower chest day (flat benches, flat flyes, dips etc...)
- on top of that I started to TWINE IN front delt exercises on the upper chest day, not waiting until i completed the full upper chest session (wich would have drained my front delts too much for further stimulation afterwards) but instead:
- 2 upper chest exercises
- 2 front delt exercises
- 2 upper chest exercises
- 2 front delt exercises
- 2 upper chest exercises
- 2 front delt exercises
This proved to spread the workload and damage nicely while providing a serious volume of work for the front delt.
Also training the upperchest on a seperate day from lower chest, I feel I can put more in my incline presses etc...
Disclaimer: different folks take different strokes
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