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 Anabolic Discussion Board
 Can't get my delts to grow!
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| Author | Topic: Can't get my delts to grow! | ||
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Amateur Bodybuilder 
Posts: 136 |
Everything else seems to grow pretty proportionally, but my delts, especially the sides, just won't budge. What do you guys recommend?     | ||
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Amateur Bodybuilder
Posts: 136 |
bump | ||
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Amateur Bodybuilder
Posts: 100 |
what's your delt workout look like? how often do you train them? might be overtraining them ------------------ | ||
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Mutant   
Posts: 3454 |
I had a similar problem, my delts were strong as hell from all the Over head presses and such, but lacked width and symmetry. I added more latera raises and rear delt laterals into the mix and have noticed some more width. You also want to have at least 2 days seperating your chest and shoulder workouts, as your delts get lots of work doing chest, for instance if you do chest on Monday, probably wait till Thursday to do shoulders. | ||
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Elite Bodybuilder 
Posts: 731 |
Try doing crazy 8's... The ultimate shoulder supersets.. | ||
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Amateur Bodybuilder
Posts: 56 |
Supersets and changing up the routine will make a difference.....but in the end, it's more than likely genetics. I've got huge delts, that nearly overshadow my Bis/Tris, but I've got a friend I work with that is exactly the opposite. Huge Bis/Tris, with puny shoulders. And he's tried everything to get his delts to grow. delts2 ------------------ | ||
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Cool Novice 
Posts: 12 |
If you are using gear try injecting into the side delts it has made a world of difference for me. | ||
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Amateur Bodybuilder
Posts: 136 |
Thanks for the info guys. I work out my delts once a week, usually on Thursday or Friday, while my chest day is on Monday or Tuesday. My workout looks like this: 5 sets Dumbell Military 12-10-8-6-4 4 sets Upright rows 12-10-8-6 4 sets cable raises 12-10-8-8 4 sets front raises 12-10-8-8 4 sets bent-over raises 12-10-8-8 And yes, I am taking gear...on the sixth week of 400mg/week Laura, just started 100mg eod Winny, and just finished some slin. Any advice is appreciated. | ||
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Amateur Bodybuilder
Posts: 119 |
Uh ? Have you ever heard of the term "OVERTRAINING?" My god you do WAY too many sets! Try cutting your workout in half and you may be amazed at the growth spurt you will experiance. | ||
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Amateur Bodybuilder
Posts: 136 |
What are some of your workouts for delts? | ||
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Guru   
Posts: 5601 |
quote: HOLY POOP WAY TO MUCH BIG GUY. TAKE A BREAK AND START OVER WITH A NEW ROUTINE. IT WILL MAKE A GIGANTIC DIFFERENCE TO YOUR BODY. ------------------ | ||
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Amateur Bodybuilder
Posts: 288 |
This WILL WORK! Do a set military presses like you normally would, then immediately lean forward and do a set of dumbell bent laterals for the rear delts, then immediately set up and do dumbell side laterals. You do it all from one seated position, do 4 sets like this on shoulder day and you will see results in a few as 3 weeks. Also, drop the upright rows as they tear the crap out of rotator cuffs, and don't mess with front & lateral raises because until you get some mass to define it's a waste of energy & time. You'll get better results if you work shoulders & traps on chest day. Try it, you'll like it. I had zero shoulders and now it's one of my best features.  ~~~~~~~~~~ | ||
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Elite Bodybuilder
Posts: 983 |
think about this physiologically. what is the function of the heads of the deltoid? to abduct the femur away from midline....basically it means that the #1 reason why humans have deltiods is to raise the upper arm out to the side. think about it...you cannot work your delts without moving them away from midline i had this same problem with my deltoids...they just weren't growing. then i ran into a friend who explained this to me. i applied it in a big way. i EMPHASIZED dumbbell laterals as my MAIN LIFT FOR DELTS.....now i have some delts that people actually are impressed with....thanks to the person who schooled me on basic deltoid biomechanics good luck bro! PA | ||
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Amateur Bodybuilder
Posts: 77 |
I have been working my chest and shoulders on the same day,for about the last 2 months and it has made a huge difference in my shoulders.By the time you get done working your chest and shoulders together,your shoulders are toasted,and they will have all week to rest without being worked again since you will be done with your chest. | ||
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Elite Bodybuilder
Posts: 1012 |
scotts press and circle lateals(sorry cant spell right now lol).....later ------------------ | ||
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Pro Bodybuilder 
Posts: 449 |
you 're OVERTRAINING. please do not do this anymore. take one week completely off and than do this: chest and shoulders same day once a week. for shoulders 2 supersets of dumbell presses and lateral raises. you will notice a lot of difference, as long as you 're not overtraining severly the rest of your body. | ||
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Amateur Bodybuilder
Posts: 288 |
Fener, The difference you'll notice on that routine is that your posterior delts are the size of marbles compared to side & anterior. | ||
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Amateur Bodybuilder
Posts: 245 |
To begin with, I think you're overtraining bro. I'll give you the same advice this old bb competitor guy at my gym gave me a few years ago to help my lateral delts blow up: First, ditch the cables for dumbells. When preforming lateral raises, don't bend you elbows too much to avoid cheating. And last, make sure you do the pouring motion at the end of the lift, which really gave me some results. (I've read that this gives some people an impingement but I've been okay so far-knock on wood). As soon as you finish about 10reps, drop down 5 or 10lbs in the dumbells and start again without any rest. Do a superset of about 30, and give yourself a couple of extra minutes because supersets are quite taxing. Another great way to do this is with your workout partner at the same time so that you make it a competition-great for motivation. | ||
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Amateur Bodybuilder
Posts: 136 |
Thanks for all the good info bros. I'll keep you posted on how I respond. | ||
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Pro Bodybuilder
Posts: 449 |
beefmaster, rear delts get plenty of work from back day, if you preform any kind of rows.maybe he could add a couple of heavvy sets of bent over raises on that day, but i don't think it is really needed. you all guys have to understand that you grow at home not in the gym.once you have activated the growth,anything more will just slow the recovery= less growth. | ||
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Elite Bodybuilder
Posts: 1260 |
GH Kid is right on. I've been doing a third of my prop injections in the delts, and the medial head is just popping out like crazy! I use a 1" 25g pin and go in from the top (pin pointed towards floor). To find the spot just trace your finger down you collarbone. Continue about 1" to 1.5" past the end of the collarbone, and stick there, keeping the pin straight up and down. Very painless injection spot. | ||
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Amateur Bodybuilder
Posts: 252 |
hugh is on the money- shoot that shit in the delt you will see a difference and it is the least painfull place if done right.also dont' do shoulders 2xwk-too much especially at those reps and sets!and don't do shoulders with chest on a regular basis!whatever is 2nd worked will get short changed! 4sets presses 3 sets side lat raises( dumbells) 2-3 sets cable side raise 3-4 sets front raise do rear delts on back days | ||
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Amateur Bodybuilder
Posts: 63 |
All the overtraining advice is correct... you are inflamed and overtrained and before long you will have an injury. All those sets (correct me if I'm wrong) are forcing you to lift pussy weights. Re-orient your whole thinking to focusing on your chest and back days with good warmups and then a few sets (like think about 3 different moves X 2 sets total 6 sets for back) with a goal of building up to be able to LIFT HEAVIER! and rest those muscles too. (By the way - do as I say, not as I do. I tend to do more sets for back because I have a lot of warmup sets and like to do extra pullovers for a stretch.) When it comes to shoulders almost anything will work - I sometimes do them on back day and sometimes on a separate day... overhead presses of any kind done with strict form will do wonders... yeah if you want you can do laterals and other crap but in fact you may have injured rotators right now from all those sets you're doing. To get the whole shoulder area stronger, work heavier and don't do all those stupid sets from the bb mags. Squats make my back and shoulders sore... think basic and you will be better off. Also, read up on rotator cuffs and do gentle stretching exercises and rehab exercises occasionally. An injured shoulder is the weakest shoulder of all. If all else fails, watch The Karate Kid. | ||
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Elite Bodybuilder
Posts: 867 |
Hmmmmm...I only do a couple of exercises for shoulders, but they are very compound. Clean & Press- 4 sets I basically do all my real work on my clean and presses. The other two are done for coordination and for my strongman event training. Focus on pressing...your shoulders will grow. B True | ||
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Elite Bodybuilder
Posts: 791 |
Interesting to hear that site injection information. Here's my take on that- Oil based gear will cuase a similar effect (but not as good) to a synthol type product. Propinate/sutanon/Aratest-Inflames the area, IE - your noticable size increase in little time. Suspension/winny/un-esterfied drugs hold the potential to help with site growth, because they will be avaliable to the closest receptors...hopefully the shoulders. Traning... Your overtraining, it's just that simple. Unless you are taking in massive amounts of juice, protien and calories a day, you can't possibly recover from that. Take at least 2 weeks off. I have a severe genetic weakness in my shoulder area. So did Arnold...but you have to learn how to overcome it. How I did it was like this- and this is where I go radically different. I have small shoulder joints and a thin bone frame (I have packed on a LOT of mass however), but this is actually made a difference in my training...Rotator Cuff training. YES, you heard that right. Take a real light dumbell, and make "L's" with your arms. Start with the dumbeels next to yoru head, rotate SLOWLY down untill they are horizontal, rotate back up. 2 sets - 30 reps...BIG DIFFERENCE! I get FUNNY ass looks when I do them, but you know what, I'll probably never have a rotator cuff injury, and it has added a lot of power to the joint. I'm suprised nobody addressed this yet...hows your diet? Take it easy, | ||
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Elite Bodybuilder
Posts: 983 |
meanie... good point: rotator cuff exercises really DO work....i have had cuff problems in the past. have recently been using these exercises preceeding any chest or delt work....and all of the pain has cleared up PA [This message has been edited by Pharm Animal (edited March 10, 2001).] | ||
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Amateur Bodybuilder
Posts: 136 |
Are some of you guys saying I should take two weeks off from lifting completely...what advantage will that have? | ||
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Amateur Bodybuilder
Posts: 63 |
Hey MeanOne, to quote my post - "Also, read up on rotator cuffs and do gentle stretching exercises and rehab exercises occasionally. An injured shoulder is the weakest shoulder of all." I totally agree that rotator cuff exercises can help you stay strong long term. There are some with little 2lb and 5lb weights... you might want to do these at home. | ||
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Cool Novice
Posts: 26 |
bump | ||
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Novice 
Posts: 9 |
Who came up with this overtraining thing. I do over 20 sets on my shoulders once a week and experience tremendous growth. I dont take gear, My diet is good 40/30/30/5000-6000 calories. Some supplements Creatine,HMB,Glutamine. | ||
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Elite Bodybuilder
Posts: 791 |
quote: Are you aware how bad of a thing like overtaining is? Imagine exposing yourself to intense sunlight for 18 hours a day, sleeping for 6, and repeating. So your body would not be able to compensate quick enough, no matter what lotion you used (lotion taking the place of juice in this example), and you would end it with maybe a slight tan, or a serious illness. While overtaining won't give you skin cancer, it does put a strain on the immune system, and connective tissues. Take the time off, let yourself fully heal, recover, and let you body get back to a state of balance. Then you will respond to training much more readily. It's about this, not taking the two weeks off might be like not allowing 4-7 weeks inbetween cycles, reducing the results of each cycle, much like not taking the two weeks off would reduce the results of your training. Mike Mentzer makes a good example. Imagine every set you do as digging a hole. Before you body can build a mountain, it has to fill the hole. So, if you only allow it to fill the hole, or just slightly overfill it before training again, your cutting the growth process short. Take the time off. I take at least a week off every 6-8 weeks of training, because my joint NEED it to recover. Once you get strong in almost every movement, your joints wil let you know your pushing the edge, and you can't be bull headed about it, because they will rip or tear, just to piss you off. A shoulder injury qould eliminate chest, back, some Bi and Tri movements, as well as deadlifts and squats. Why risk being impared for life just because you didn't want to take 2 weeks off? You might not need the entire two weeks, but you know what, it's better to be safe than sorry. Meanie | ||
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Cool Novice
Posts: 47 |
just keep yo workout simpler. i just started switching off between upright rows and side laterals...and my middle delts have been getting much more capped. when you do your side laterals..make sure when you go back down stop your arms in the air...so your not letting them rest by your sides | ||
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Amateur Bodybuilder
Posts: 84 |
hit the cross over cable maching rear and side's and inject anything you can get your hands on in them fun fun | ||
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Amateur Bodybuilder
Posts: 206 |
If you want for your delts to grow, not to define them, do high weight, low reps. I'm sure you've been told this before if you've been working out long enough.... ------------------ | ||
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Amateur Bodybuilder
Posts: 267 |
shoot 10cc's of esiclene in each shoulder. You may have a lumpy look but hell they will look bigger!!! lol jk seriously, remember to do your rear delts, that has helped me out alot. I use the reverse of the chest press machines. ------------------
MustangRacer27 | ||
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Cool Novice
Posts: 36 |
I had the same problem 8 weeks ago. I'm not doing anything right now and after 8 weeks of this my delts are a lot bigger and stronger. you are going to supper set everything. front lat. raises(dumbell,alternate arms) Go from movement to movement with out rest.Do 2-3 sets, increase lbs. as you can but never sacrifice your form. Try it I know you will like it. ------------------ |
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posted March 09, 2001 01:04 PM
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