Thread: Getting ernomous delts...

i put some mass (in the front delts) doing arnold presses , any delt exercise really, don't forget those rear delts. more people will chime in and give you more advice. just giving you my experience.

a shoulder workout that i first did when i started out was like this - seated db press, lateral raises, and finished off with bentover lateral raises. this targeted all 3 delt heads.

dude, lebron is a freak... 6'8" 240 like 6-8% bodyfat quick and strong... and only 18? WTF!!!!

for the medial head of the delt I prefer lateral raises.

I do push presses, military presses, seated dumb-bell presses super-setted with barbell shrugs, lateral raises super-setted with front plate raises, rear delt flies and finish off with Olympic pulls on shoulder/traps day. Sometimes I'll switch it up and do front/lateral raises with dumb-bells or cables, or upright rows with different grip widths or whatever. Works for me. You can try single-arm lateral raises, they really help to scorch the delts- go up 5 pounds from your regular lateral raise weight, hold on to something, lean away from the object you're holding on to, and do your lateral raises with one arm, make sure you don't jerk and cheat. By increasing the weight you're using for the exercise, you are increasing the amount of overload placed on that particular delt. I think the practicality of this exercise can be used to achieve better symmetry, as well.

Anyhoo, I highly recommend push presses, also because of the extreme benefits it can provide as far as functional strength and power goes, since you play basketball, it would make sense that you select exercises that promote functional strength and enhance performance, as opposed to merely just increasing muscularity and not serving any apparent functional purpose other than aesthetics.

Peace.

Push presses? What are those? Any help on that exercise like atricles, pictures etc.? sorry for your troubles

push presses are kinda like standing military presses, except you use your legs to help push the weight up. this allows u to use more weight.

thats alot of exercise for you shoulders, you dont think thats overtraining?

I find these to work damm well!

-db shoulder press's OR seated military bb press
-seated rear lateral raises
-upright rows or lateral raises
-shrugs

I like to put the bench at 45 mabey alittle more lie face down and do lat raises in addition to lat raises, Is this preferable or are ordinary lat raises alone ok? Thanks

My new routine on delt day, my delts are still killing me three days after the workout:
- 1x10 warmup, 5x5 worksets power clean/push press complex

- 6x4 seated DB overhead press with a variation, I HIGHLY suggest you try this, it places a lot more stress on your medial delts than conventional presses, you start in the same position as a regular DB press, but you press the dumb-bells OUTWARDS in a v-shape as opposed to straight up. Use moderate weight until you get the form down.

- 8x3 leaning single arm lateral raise SUPERSET plate front raise

- 10x2 reverse pec flye

- 6x4 SUPERSET 10x4 Heavy barbell shrugs with calf machine shrugs

- 12x2 overhead barbell shrug

- 15x2 Upright cuban press....use two light dumb-bells and row up to chin level with traps and delts like an upright row, then rotate arms upwards and outwards from head to form a "V" shape....works rotator cuff, traps and all three heads of delts

Honestly I think delt development is all genetic though...I think I had nice shoulders before I ever started working out, honestly, haha, that's the same with Bron, I should think, dude is genetically gifted, although I have the sneaking suspicion that dude got on juice before the draft..how on earth did he put on so much weight so quick?

Peace.

Originally posted by HoldDaMayo
dude, lebron is a freak... 6'8" 240 like 6-8% bodyfat quick and strong... and only 18? WTF!!!!

YES!

lebron james is a human genetic mutation not unlike ronnie coleman.

He's 6'8'', 240lbs, 6% bodyfat, large functional muscles, and he has a 48" vertical leap. and he's 18 years old!!!!!!!!!

My delt workout consists of 3x8-10

Seated barbell military press
Seated lateral raises
Seated bent rows
Dumbbell shrugs

I like to go heavy, works for me but everyones different.

48 inches????
are you sure?

isnt the world record like 45 lol?

I remember reading one time that Boss Bailey during the Georgia Bulldog's annual strength and conditioning tests, set a team record with a vertical leap of 46 inches. Flat-footed, with no running start.

I have no doubt Lebron can do 48".

48" seems bout right, cause when I was playing football during my college days, we had 3 guys above 40", including myself. Lebron is a grown man with a boy age.

I see alot of people prefer seated press exercises for delts.
Where I prefer standing exercises for delts. Standing dumbell, raises, etc...

It puts less pressure on the lower back and you can always use your legs to cheat out a couple last reps or negatives.

Wilt Chamberlain had a 56 inch vert, and he was 7'1. He would grab the basketball over the top of the backboard and dunk it. THAT is a genetic freak my friends.

What works for me is BB press followed immediately by side lateral raises and then the front. I do this for every set. The burn and the pump is amazing compared to just doing them separately.

Originally posted by camarosuper6
Wilt Chamberlain had a 56 inch vert, and he was 7'1. He would grab the basketball over the top of the backboard and dunk it. THAT is a genetic freak my friends.

56`??? You've got to be kidding.where did you get that from?

His biography, showed him doing the high jump in college. The pic was amazing. He was jumping straight in the air and was so high I almost didnt believe it.

48" is by no means remarkable in the NBA, really, Steve Francis has a 48, Gerald Wallace has one within the high 40's, so does Darvin Ham, Jason Richardson, Vince Carter hovers around 44...Even the short guys like Muggsy, Spud and Earl Boykins have/had insane verticals, I swear I've seen Muggsy (5'5") go above the rim on numerous occasions.

I have a feeling Dwyane Wade has a vertical that goes above 45 inches as well.

Peace.

no doubt Lebron is a genetic wonder, but I wouldn't say its b/c of his size. 6'8" and 240 is not massive by any means. 5'8" and 240 is massive. He is just lean and thats why you can see his muscularity, which isn't anything special. But for massive delts, no matter who like, hit up heavy pressing movements and you will be fine man.

^^ Uhhh..what point would there be in him being 5'8",240 and running the point for the Cavaliers? He's got a phenomenal body for someone his age, coming straight out of high school. If you saw HOW QUICKLY Bron put on the weight prior to the draft, you'd think he was a genetic wonder, too. Plus his genetics don't just lie in his ability to accumulate mass, it also lies in his athleticism, quickness, tremendous wingspan, etc., all at a size that would regularly be suited for a swingman, not a point guard.

Peace.

naw man, you are right. I am not saying that Lebron should be 5'9" ro something. I am merely saying that dude was saying how impressive it was that he was 6'8" 240 and I was saying that anyone at that height could weight 240. He is a phenom and a wonder and all of that, I am just saying his physique from an aesthetic or muscle mass standpoint isn't anything special. I agree with what you are saying thou, he si pretty unbelievable. I woudn't look at lebron james and say wow, I want to have his muscularity, maybe his height and talent, but not his muscle mass. ya dig? peace

I'd be shooting for delts more like Marcus Ruhl instead of Lebron, but if thats your style thats cool. As far as delts go I love some military press, best mass builder out there.

Originally posted by Premo55
My new routine on delt day, my delts are still killing me three days after the workout:
- 1x10 warmup, 5x5 worksets power clean/push press complex

- 6x4 seated DB overhead press with a variation, I HIGHLY suggest you try this, it places a lot more stress on your medial delts than conventional presses, you start in the same position as a regular DB press, but you press the dumb-bells OUTWARDS in a v-shape as opposed to straight up. Use moderate weight until you get the form down.

- 8x3 leaning single arm lateral raise SUPERSET plate front raise

- 10x2 reverse pec flye

- 6x4 SUPERSET 10x4 Heavy barbell shrugs with calf machine shrugs

- 12x2 overhead barbell shrug

- 15x2 Upright cuban press....use two light dumb-bells and row up to chin level with traps and delts like an upright row, then rotate arms upwards and outwards from head to form a "V" shape....works rotator cuff, traps and all three heads of delts

Honestly I think delt development is all genetic though...I think I had nice shoulders before I ever started working out, honestly, haha, that's the same with Bron, I should think, dude is genetically gifted, although I have the sneaking suspicion that dude got on juice before the draft..how on earth did he put on so much weight so quick?

Peace.

How the hell ,do you put ya shirt on after that master blaster delt w/o !!!! you should have ....the hottest delts on the planet !!!!

Can you post a pic of the "cuban press" I have never heard of this exercise variation before.xx

my current shoulder routine:
a good warm-up!
3 sets 6-8 reps lying rear lateral raises
3 sets 3-8 reps dumbbel press or front barbel press (smith machine)
3 sets 8-15 reps lateral raises
3 sets 6-8 reps upright row
I always go heavy, except for the lateral raises. This routine works fine for me.