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 Training Discussion Board
 How do I get bigger Delts! Help Me!
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| Author | Topic: How do I get bigger Delts! Help Me! | ||
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Cool Novice 
Posts: 11 |
I need all the help that I can get on getting my delts/shoulders bigger. Hell, my Bi's and Tri's are bigger than my shoulders. I look un proportionate. What can anyone tell me on getting my delts/shoulders bigger. Also anyone want to let me on a secret of getting my Lats wider/bigger. What is a good workout to get my shoulders/delts and my Lats bigger?     | ||
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Pro Bodybuilder 
Posts: 370 |
For big delts and wide lats, just stick to the basics....don't worry about machiines and cables and all that happy horse shit...for delts stick with heavy military presses or behind the neck presses , with a free weight barbell, don't do more than 3 working sets of 4-8, follow that up with 3 sets of about 8 reps of side laterals with the dumbells...for wide lats all you need to do is chins....do 3-4 sets to failure and your lats will be screaming in pain. | ||
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Cool Novice
Posts: 11 |
Thanks for the info. Do you know any new high speed ways to get that little area of fat off of my stomach ( the part under the belly button). Thanks | ||
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Amateur Bodybuilder 
Posts: 69 |
A technique I've learned for bringing up lagging bodyparts is to give them more priority by making them the first muscle group I train in the week. Such as in your case would be delts. Just use the routine outlined for you in this thread, but do it after your longest rest period in the week. This way you will be bale to devote maximum time and effort to that bodypart. hope this helps. | ||
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Amateur Bodybuilder
Posts: 108 |
big t gave you good advice the only other thing i would add is barbell pullovers for your lats hope this helps,good luck with your training | ||
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Cool Novice
Posts: 36 |
Press's and laterals are all you need for big delts.I usually do presses fist, then laterals to finish.A good way to burn the delts is to do a set of laterals to failure, drop the weight and pick up a lighter set of dumbells for a few more reps.Only do this on your final set. For back,i do chins,one arm dumbbell rows and deadlifts.These three excersises work the entire back,the chins and rows will take care of your lats. As far as lower ab fat goes, you can't spot reduce ie. loose fat from just one area of your body(bar pgf2 injection's - you don't wanna know!).You have to loose fat all over.Reverse crunches or hanging leg raises will work the lower abs but you'll have to watch your diet, and maybe do a bit of cardio too burn the fat off, and make them visable.Good luck. | ||
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Cool Novice
Posts: 19 |
Let me tell you a secret that I really dont want anyone to know. Everyone thinks my shoulders look great, and they ask me how I make my shoulders look so round and full. I tell them I consentrate just as much on side and rear delts, as I do on my front delts. They think this sounds just fine until they actually go through a workout with me and have to work THEIRS. I dont know what it is about side and rear delts, especially rear delts that guys hate so much, but I think most guys would rather eat a pile of donkey shit that do bent laterals. Then you see guys who look like they are doing dumbell rows with twenty pound dumbells because their form is so bad. I suggest you do a couple of heavy pressing movement like dumbell or smith machine presses, then some cable side laterals, or dumbell laterals, then do some bent over laterals, do 3 to 4 sets of 8 to 10 reps on each, maybe a little lower on your heaviest pressing sets and a little higher on your lightest lateral sets. Eat protein every 3 hours, drink lots of water, make sure your caloric intake is sufficent, and get plenty of sleep, and you should have some proportionate, and symetrical shoulders. | ||
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Amateur Bodybuilder
Posts: 71 |
i would suggest the following. after warm ups, do four to six superstes of pull ups with presses behind the neck (seated). do the pull ups first in the superset and rest two to three minutes between each superset. this has pushed my pundages on presses up by 15 pounds in a month for the same number of reps. follow that up with three or four sets of laterals, 10 to 15 reps per set. use a moderate weight with the laterals and concentrate on form. every fifth workout do bent over laterals instead. | ||
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Cool Novice
Posts: 44 |
I outlined a routine for bringing up delts in the thread called "Shoulders are pathetic... help!" Check there for more information. Genetic | ||
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Cool Novice
Posts: 11 |
Contrary to what you think (I will probably get flamed for this), supersets do nothing except exhaust you. Why work with 3/4 or less the weight you could for a set? You won't put as much into the set, seeing as how your energy is nothing. Therefore, your muscles won't be as stimulated. Side laterals and military presses are probably the best delt exercises. Chins are best for your delts, but make sure to do more than 3-4 sets TOTAL. I.E. 4 sets of chins, then 4 sets of rows for lats. | ||
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Cool Novice
Posts: 11 |
Once again, Thanks alot guys. Ionewulf, I've been doing what you said and I'm seeing some results. | ||
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Pro Bodybuilder
Posts: 451 |
Behind the neck barbell presses!!! B True | ||
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Amateur Bodybuilder
Posts: 140 |
I used to have this problem, and the answer was simpler than you might have thought... Clean & Press. This exercise helps you lift way more weight than say behind neck presses or military press. Keep it in the lower rep range though. | ||
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Pro Bodybuilder
Posts: 395 |
Heavy presses, you can do them behind the neck if you want but they can be hard on your shoulders as well. Use good form and go slow. | ||
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Cool Novice
Posts: 27 |
quote: good post.... Press, and then press ome more... Keep pressing untill you can press alot, then you will have big shoulders... 4-5 sets is enough for me each week.. ------------------ | ||
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Amateur Bodybuilder
Posts: 124 |
PRESS, PRESS, PRESS!!!! Shoulder presses will make your delts round and large. Use side raises to shape and cut them but pressing is the best way to attain mass. | ||
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Cool Novice
Posts: 13 |
most people say that machines are SHIT, to me i think this is rediculous, all i do for shoulders is- Smith machine presses directly above my head-or sometimes in front but not normally because i do chest the next day. then up rows heavy as i can for 6 reps max, then i do lateral raises i dont go heavy on this exercise, i find that its more of a shaping exercise and i prefer to use good form.the rear of my shoulders normally gets a good workout on my back days. this is pretty much my shoulder workout, i dont give a shit if anyone bags it because i have great shoulders, so i say if it works for you do it if not then fuckit off and do something else. CATCHA LATER | ||
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Amateur Bodybuilder
Posts: 219 |
Do heavy militaries. Then do some heavy militaries. When you're done there, go do some heavy miliaries. ------------------ | ||
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Amateur Bodybuilder
Posts: 99 |
I agree with just about everyones opinion except for behind the neck barbell presses. To test this out simply grab a broomstick and try pressing it in back of your head. I am willing to bet that the stick only comes down around the ear level before you have to force it down. Why, its simple, this IS NOT!!! a natural movement for your shoulders. You are asking for trouble by doing these. I do only dumbell presses. For the simple reason that it works not only your delts, but 2nd and 3rd tier muscles as well. The reason people dont do them as much as barbells is because its 10x's harder..In addition if you stick with lateral raises you will grow. With laterals try doing one arm raises by holding on to a squat rack with one hand and doing concentrated raises with the other. Do not raise your hands above your shoulder(natural range of motion) or you will take emphasis of the side delt. GOOD LUCK!!! |
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posted September 16, 2000 04:45 AM