3D delts

[Trenrage]

I wanna work on getting my delts crazy fucking big along with picking up my biceps. Biceps are a weaker point for me. My shoulders are good but I want them bigger. My current routine I'm switching to is this... I think I might want to try doing shoulders 2X per week but I want some opinions

Sunday- Rest

Monday- Chest/Shoulders/Triceps

Tuesday- Back/Biceps/Abs

Wednesday- Rest

Thursday- Shoulders/Legs

Friday- Arms/Abs

Saturday- Rest

 

[Trenrage]

I've always lifted 6 days per week and wanna cut it down to 4 but have my lifts be very high intensity with more volume. I think the more rest days will allow more growth

 

[Trenrage]

Also I'm going to do cardio 3x per week at 30min this offseason. My food intake is really high to, I'm erating everything in sight. 4000+ calories a day and staying lean

 

[MarkD]

JackSteel has some crazy looking delts. He swears by volume, volume, volume. Especially with the cable lateral raises. Ive been doing this myself but with my quads and chest and its working. The cables are your best friend

 

[RickRock]

I've always lifted 6 days per week and wanna cut it down to 4 but have my lifts be very high intensity with more volume. I think the more rest days will allow more growth

That extra rest is defnitely crucial if you are looking for more growth in my opinion. I only lift 3 days per week, and it's the best for me for growth.

I would concentrate on a lot of heavier movements if you want some sick looking deltas and shoulders. Overhead presses, DB presses, upright rows, and heavy lateral raises. Theres nothing wrong with throwing some cables in for accessory exercises towards the end of the workout too

 

[JackSteel]

I would do shoulder on arm day instead of leg day. When you do legs you want them pumped full of blood. Or visa versa. You don't want your blood having to goose between keeping your upper and lower body pumped full. I know that may sound like bro science and maybe it is, but it's legit bro science. I've done arms and legs same day plenty of times just because I had extra energy and whichever you do first will lose the pump in order to get your other muscle group to work.
Does that make sense?


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[SpikedEggnog]

I would do shoulder on arm day instead of leg day. When you do legs you want them pumped full of blood. Or visa versa. You don't want your blood having to goose between keeping your upper and lower body pumped full. I know that may sound like bro science and maybe it is, but it's legit bro science. I've done arms and legs same day plenty of times just because I had extra energy and whichever you do first will lose the pump in order to get your other muscle group to work.
Does that make sense?


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yeah that makes sense since the blood has to travel back and forth. and bicep/triceps are much closer to delts then Quads or Hams.

 

[TX TERROR]

Volume over anything.

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[Testdude63]

I am a huge fan of higher volume training and firmly believe increasing your volume over time (with periods of deloads of course) is the biggest driver of progress and muscular hypertrophy.

 

[Trenrage]

Yeah I'll separate my leg day to day on its own.. but I did shoulders yesterday, did
DB presses 3 working sets 8-12 reps
Behind the neck shoulder press 3-4X8-12
Cable upright rows with side raises 3X8-12
Front raises 3X8-12
Cable side raises 3X10-15

 

[TX TERROR]

Oh you aint gonna go anywhere with that....

GET THE VOLUME UP!!!!!!!!!!!!!!!!!!!!!!!!

 

[TX TERROR]

Despite my AVI not showing it lol, shoulders are one of tings people hit me up about all the time. I love shoulders.

 

[TX TERROR]

Here is a sample of how I would do shoulders. Just to try if you want...

Shouler press. GO HEAVY. 4-5 sets total.

Agony press. Good old CT fletcher movement look it up on google. Very good workout. Usually 4 sets or so. Try to burn that shit out.

Upright row. Get a good 3 sets in incriminating up in weight each set and then set 4 hit a drop set. of like 8 10 12. Stripping a weight each set.

Super flies. I call them this but idk what the hell they are take a 15 or a 10. Little girl weight.... And do a latteral fly then a a front raise then a latteral then a front raise keeep going till you hit 40 reps total. That makes 20 each movement. Repeat for 3 sets.

Rear delts. There is so much to do for these. I cant get into too mch detail here cause its hard to explain anything other than your average rear cable fly's or reverse pec dec. Rear delts give you a great pop. They are what make that 3d image really true. Dont ever neglect your rear delts.

Shrugs. I always blast shrugs. I like to hit like 4 incramental sets and then do a drop set at the end. I just did it last night on a military bar as follows.

45 each side 12 reps
1 45'2 12 reps
3 45's 12 reps
4 45's 12 reps
5 45's 12 reps
6 45's 12 reps

Then we drop set... these are rapid so you immediately begin after racing the weight and shedding a plate from each side. Its pretty much just all one set since its so rapid.
4 45's 6 reps
3 45's 8 reps
2 45's 10 reps
1 45. you do as many as you can till you want to die. I got to 81 last night.

 

[TX TERROR]

Big shoulders are good but don't go too crazy. I got to the point where they over powered my body and I just looked retarded. Il find a pic some where. Just focus on keeping proportional.

 

[Testdude63]

Overhead presses = heavy.

Lateral work = seated, controlled, full range of motion, and controlled negatives.

Add some MYO reps and those delts will be popping in no time!

 

[Trenrage]

Here is a sample of how I would do shoulders. Just to try if you want...

Shouler press. GO HEAVY. 4-5 sets total.

Agony press. Good old CT fletcher movement look it up on google. Very good workout. Usually 4 sets or so. Try to burn that shit out.

Upright row. Get a good 3 sets in incriminating up in weight each set and then set 4 hit a drop set. of like 8 10 12. Stripping a weight each set.

Super flies. I call them this but idk what the hell they are take a 15 or a 10. Little girl weight.... And do a latteral fly then a a front raise then a latteral then a front raise keeep going till you hit 40 reps total. That makes 20 each movement. Repeat for 3 sets.

Rear delts. There is so much to do for these. I cant get into too mch detail here cause its hard to explain anything other than your average rear cable fly's or reverse pec dec. Rear delts give you a great pop. They are what make that 3d image really true. Dont ever neglect your rear delts.

Shrugs. I always blast shrugs. I like to hit like 4 incramental sets and then do a drop set at the end. I just did it last night on a military bar as follows.

45 each side 12 reps
1 45'2 12 reps
3 45's 12 reps
4 45's 12 reps
5 45's 12 reps
6 45's 12 reps

Then we drop set... these are rapid so you immediately begin after racing the weight and shedding a plate from each side. Its pretty much just all one set since its so rapid.
4 45's 6 reps
3 45's 8 reps
2 45's 10 reps
1 45. you do as many as you can till you want to die. I got to 81 last night.

I'll give it a go thanks man

 

[Trenrage]

Overhead presses = heavy.

Lateral work = seated, controlled, full range of motion, and controlled negatives.

Add some MYO reps and those delts will be popping in no time!

What are myo reps?

 

[Testdude63]

What are myo reps?

On the last set of an exercise, choose a light weight (You can easily perform 15 reps or so).

1. Do 10 reps. Rest for roughly 10 seconds. Do as many reps as possible. Rest 10 seconds. Do as many reps as possible. Rest 10 seconds.

You can do this all the way till you can only get 1 more rep if you feel like it. Really hits it hard!

 

[Saiyan]

I really have to up my volume training. Always stuck to low and heavy. Think it's time to brand out.


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[RickRock]

I really have to up my volume training. Always stuck to low and heavy. Think it's time to brand out.


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Everybody is a little different too though, so keep it in mind. Some people respond well to high volume where others do not. I am one of those that do not whatsoever. I went very high volume last winter to try and add more size and went nowhere, and I was eating a ton and blasting some good stuff. I do lower volume but really heavy high intensity stuff now, and it defnitely works best for me for size and strength