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Post by BIGMAX6 on Mar 10, 2010 13:27:37 GMT -5
I'm lagging behind in my side delts.
pretty much every side delt exercise I keep my elbows up and tilt the db or weight with pinkie up.
I can almost say I've tried everything, but not until I consult some of you that has gone through skin tearing pumps in the side delt area.
I personally only experienced a few occurances where I felt like my delts are gonna pop and that would be on shock week.
Any tips?
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Post by bigrick on Mar 10, 2010 20:03:35 GMT -5
wide grip upright rows have helped my side delts the most.
This tri set seems to work rather well
dbell laterals 10-12
wide grip upright row 10-12
arnold press 10-12
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Post by bgben3 on Mar 10, 2010 21:55:57 GMT -5
Hey man give this a try. When you do your side lateral raises, do your normal set then superset each set with what I call penguins. I'll try to explain it. With the dumbbells in your hands and your arms straight down to your arms straight out that would be a full motion. But what you want to do is start at a 1/4 of the way up and move to 1/2 way up, that will be your full range of motion for what I call penguins. I do a kind of fast rep pace for this. Do light weight straight arm side lats 1/4 to 1/2 to 1/4 to 1/2. 12 to 15 reps right after your normal lateral raises. This burns my side delts so much. I love this exercise for a superset.
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Post by BIGMAX6 on Mar 11, 2010 0:31:18 GMT -5
wide grip upright rows have helped my side delts the most. This tri set seems to work rather well dbell laterals 10-12 wide grip upright row 10-12 arnold press 10-12 I do wide grip uprights as well, but I believe db wg upright rows work better because at the bottom of the movement, your arms are not already at the "1/4" raise position when using the barbell. The Penguin move, i would try that. so you start the movement at the "1/4" arm position and end short of the full movement ("3/4" position?) |
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Post by bgben3 on Mar 11, 2010 6:28:40 GMT -5
Yes, and when you come back down only come to a 1/4 position before you go back up. You never come to a relaxed position and the resistance of the weight when stopping to go back up really burns. It starts out seeming really easy but after about 8 or so reps, it really starts to burn then you really have to push to get 12 to 15 reps. Hopefully it works for you and you like it.
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Post by rantorcha on Mar 11, 2010 16:31:36 GMT -5
For me, I don't mess with positioning, doing side laterals from the front or the side. I've even stopped worrying about the weight I use. I've just found my groove (basically, its a matter of "feeling" the muscle do the work and not worrying about anything else!). Hell, close your eyes if you have to.
As for as tactics, WG Upright Rows are good. But for me I have found that heavy volume of side laterals works. I usually do 25lb DBs for anywhere between 20-25 reps for one set. I'll even do "ladders" - start with 35s, do as many as you can properly, then move to 30s, 25s and so on.
My side delts still need work, but they sure have improved with these tactics. Good luck and let me know if that helps.
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Post by masterschamp on Mar 11, 2010 19:43:51 GMT -5
Did this back in the day with DeFendis: ( sick boy!  ) Side Laterals ( TRY to get the reps listed! ) 15 sec rest! 12 x 12 15 x 15 20 x 20 25 x 25 20 x 20 15 x 15 12 x 12 GIANT SET: 5 sets each with whatever weight allows 15 reps. 30 sec rest! Seated Press Machine Machine Laterals Upright BB Row Finish with 5 non stop sets of Cable Laterals back and forth, one side at a time for 15 reps per set Keith |
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Post by BIGMAX6 on Mar 11, 2010 20:49:32 GMT -5
Did this back in the day with DeFendis: ( sick boy! ) Side Laterals ( TRY to get the reps listed! ) 15 sec rest! 12 x 12 15 x 15 20 x 20 25 x 25 20 x 20 15 x 15 12 x 12 GIANT SET: 5 sets each with whatever weight allows 15 reps. 30 sec rest! Seated Press Machine Machine Laterals Upright BB Row Finish with 5 non stop sets of Cable Laterals back and forth, one side at a time for 15 reps per set Keith[/quote I don't think side delt is a heavy weight growth stimulator, but a volume muscle as well. My side delts rarely get sore with basic rep ranges or heavy weight. Master, doesn't Giant sets require 4 exercises?? I only see machine press, machine laterals, and upright row. |
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Post by masterschamp on Mar 15, 2010 9:33:40 GMT -5
Did this back in the day with DeFendis: ( sick boy! ) Side Laterals ( TRY to get the reps listed! ) 15 sec rest! 12 x 12 15 x 15 20 x 20 25 x 25 20 x 20 15 x 15 12 x 12 GIANT SET: 5 sets each with whatever weight allows 15 reps. 30 sec rest! Seated Press Machine Machine Laterals Upright BB Row Finish with 5 non stop sets of Cable Laterals back and forth, one side at a time for 15 reps per set Keith[/quote I don't think side delt is a heavy weight growth stimulator, but a volume muscle as well. My side delts rarely get sore with basic rep ranges or heavy weight. Master, doesn't Giant sets require 4 exercises?? I only see machine press, machine laterals, and upright row. Hey Max.... John would count any combination of more than two exercises ( supersets) as a giant set,.... sometimes 3,4 or even 5 exercises per giant set. Keith |
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Post by The One on Mar 17, 2010 21:22:22 GMT -5
Try the Add On Set Shock workout:
-SIDE LATERALS...1 X 8-10
-SUPERSET: SIDE LATERALS/SHOULDER WIDTH GRIP BB UPRIGHT ROW...1 X 8-10 EACH
-TRISET: SIDE LATERAL/SHOULDER WIDTH GRIP BB UPRIGHT ROW/ELBOWS BACK DB PRESS...1 X 8-10 EACH
-GIANT SET: SIDE LATERAL/SHOULDER WIDTH GRIP BB UPRIGHT ROW/ELBOWS BACK DB PRESS/SHOULDER WIDTH GRIP BB FRONT RAISE...1 X 8-10 EACH
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Post by jona67 on Mar 19, 2010 11:15:20 GMT -5
Try the Add On Set Shock workout: -SIDE LATERALS...1 X 8-10 -SUPERSET: SIDE LATERALS/SHOULDER WIDTH GRIP BB UPRIGHT ROW...1 X 8-10 EACH -TRISET: SIDE LATERAL/SHOULDER WIDTH GRIP BB UPRIGHT ROW/ELBOWS BACK DB PRESS...1 X 8-10 EACH -GIANT SET: SIDE LATERAL/SHOULDER WIDTH GRIP BB UPRIGHT ROW/ELBOWS BACK DB PRESS/SHOULDER WIDTH GRIP BB FRONT RAISE...1 X 8-10 EACH now that sounds intense!! i will have to give this a whirl next week in my shock routine! |
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Post by BIGMAX6 on Apr 5, 2010 16:29:42 GMT -5
i tried a modified version of what Masterchamp suggested for the mountain reps.
I am happy to inform that its been 2 days, and my delts are still sore ;D
this is the first time my delts has been sore for so long.
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Post by fit on Apr 19, 2010 15:52:50 GMT -5
Something I read from Dexter Jackson that really works for me... keep them under tension. As Rantorcha mentioned above, weights not mattering as much. Find that mind-muscle connection, the groove... but keep the entire ROM under tension with no lockout or relaxation.
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