Looking to build deltoids

**mehoolio** · 05-04-2010, 09:59 AM

Anyone know how I can build my shoulders so that it makes me look broader? My arms are big and my chest and traps are big but my shoulders are lacking even though I work on that the most. I do shoulder press often and for many years now, as well as front and side raises. I appreciate the help

Email me for pictures if you like, mehoolio at aol, because I need to have 20 posts in order to post a pic or url.

**CaptainNapalm** · 05-04-2010, 10:51 AM

If you're diligently training shoulders for years now and they seem to be smaller proportionally then the rest of you then I'm afraid it's probably genetic. I don't think there is some secret trick/exercise to make shoulders grow, someone correct me if I'm wrong. Only other thing I can think of is you might be overtraining them since you say you train them more than any other body part. Perhaps you got frustrated with their development and started overkilling them? If I were in your shoes, I would limit shoulder training to once a week, go heavy on presses, skip the lateral/front raises and give them a good amount of time to rest to rebuild. Shoulders get their fair share of strain doing other movements.

**FMJ** · 05-04-2010, 11:24 AM

Whatever you're currently doing for your delts, stop and do something new. Usually, that's the best way to stimulate growth. Also, don't train them more than twice a week or more than 2 sets per day. See if that helps.
Go to www.exrx.net for some more info and examples.

**juggernaut** · 05-04-2010, 11:55 AM

We'd need to see your routine, but if I can pimp Built''s Baby Got Back routine with the shoulders of giants specialization, uh yeah this would work beautifully.

**Phineas** · 05-04-2010, 12:12 PM

Originally Posted by juggernaut

We'd need to see your routine, but if I can pimp Built''s Baby Got Back routine with the shoulders of giants specialization, uh yeah this would work beautifully.

I'll second Built's shoulder of giant's program.

6 weeks on that turned my shoulders from a weakpoint to a strong point.

What I found helped my shoulders take off was incorporating power movements for the first time. Hang Cleans and Push Press combined into one lift (essentially a clean and press only from a hang position rather than the floor) is an interesting way to train your shoulders -- not to mention the rest of your body!

I think a lot of guys get stuck with the conventional shoulder presses. Corner press is another great and very different way to train shoulders. Military press which is just a shoulder press standing is very different.

Hell, even switching from DB to BB shoulder press is drastically different. I find I can now lift more on DB than BB because the weight is more to your side as opposed to in front, and with it in front I find it very challenging.

Also, keep in mind that other pushes like bench work your anterior delts. Your posterior delts get a workout from rows and pullups, too.

If you really feel your delts are behind the rest of your physique then throw in isolation. That's an instance where it's actually really useful. However, if you do, do NOT cheat on these lifts. Put your ego aside and lift purely for the muscle. When I do isolation on my accessory work day (which, at this point, is more for supplementary muscle development than it is for assisting with certain lifts..though I tend to that, too) I don't even think about what numbers I'm pushing. I focus entirely on the muscle, and lifting a controlled full range of motion rep. For instance, I was doing standing bent-over laterals for sets of 15 at a tempo of about 2/0.5/3 and the weight was only 10 lbs. How's that for ditching the ego!

**mehoolio** · 05-04-2010, 01:34 PM

[QUOTE=Phineas;1999028]I'll second Built's shoulder of giant's program.

QUOTE]

Does anyone have alink to Built's shoulder of giant's program?

**FMJ** · 05-04-2010, 01:41 PM

Originally Posted by mehoolio

Does anyone have alink to Built's shoulder of giant's program?

Click on "Built" in Juggernaut's signature.

**Gazhole** · 05-04-2010, 02:34 PM

Built's Shoulder Module is amazing. Adding another suggestion for her BGB and Shoulder routines.

**juggernaut** · 05-04-2010, 04:33 PM

fuck off Gaz. I said it first asshole face.

**FMJ** · 05-04-2010, 04:44 PM

Originally Posted by juggernaut

fuck off Gaz. I said it first asshole face.

Asshole face...
There's the charm!

**juggernaut** · 05-04-2010, 04:50 PM

Day 3 of Protein Strictly Motherfucker does this to me....so fuck off. Have a nice fuck you day.

**FMJ** · 05-04-2010, 05:00 PM

Originally Posted by juggernaut

Day 3 of Protein Strictly Motherfucker does this to me....so fuck off. Have a nice fuck you day.

Wait... let me understand this Jugg.. you're saying that when NOT on PSMF you're.... kinder?!?

Say it isn't so!

**juggernaut** · 05-04-2010, 05:10 PM

ewww fuck that, fuck you and fuck everyone fucking else

**Gazhole** · 05-04-2010, 05:48 PM

Originally Posted by juggernaut

fuck off Gaz. I said it first asshole face.

you're so cute.

No wait...not cute, what's the word...

Cunty, thats it. Cunty.

**juggernaut** · 05-05-2010, 04:32 AM

Originally Posted by Gazhole

you're so cute.

No wait...not cute, what's the word...

Cunty, thats it. Cunty.

thaaaannnk you!!! I prefer the term "douche". Fuck you anyway.

**Gazhole** · 05-05-2010, 09:14 AM

Originally Posted by juggernaut

thaaaannnk you!!! I prefer the term "douche". Fuck you anyway.

But of course.

**juggernaut** · 05-05-2010, 09:43 AM

fuck you

**juggernaut** · 05-05-2010, 09:43 AM

by the way, I think we hijacked this poor bastard's thread.

**Gazhole** · 05-05-2010, 10:09 AM

Rack Pulls
Hang Clean & Push Press
High Pulls
Single Arm Overhead Press
Weighted Dips
Straight Arm Pulldowns

AKA the shoulder session from HELL. These exercises, in their own way, destroy some part of my shoulders utterly. Do the rack pulls very very heavy and pause at the lockout 4x1-5. Hang Clean and Push Press and High Pulls as explosive as possible, weight isn't terribly important 6x3. Single arm overhead press do strict as hell with your feet together 5x5. Do weighted dips with as many reps as possible you for 3 sets. Straight arm pulldowns do with tempo - each rep should take 8-10 seconds 3 sets of 8-12.

Juggernaut is a douche.

**gtbmed** · 05-05-2010, 11:25 AM

Weighted chins destroy my delts, more than weighted pullups. I'm thinking about replacing pullups with chins in my program just for this reason.

**juggernaut** · 05-05-2010, 11:34 AM

Originally Posted by Gazhole

Juggernaut is a douche.

Is he? Looks like a bald Dave Draper mofo!

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