I've got this friend, bless his heart, who tries hard to get wide but still looks like a broomstick. Imagine how hard it was for me to tell him I've seen bigger delts on a pencil. Okay, okay, I'll erase that comment. And what kind of friend would I be if I didn't tell him that he most definitely qualifies for a full gym membership refund? You would, too, if folks couldn't tell whether you were standing sideways or frontward. So, what's an O'Cedar kind of guy to do? Get smart and get wide - real wide!
Spreading your wings is one thing, putting meat on is another.
First, let's get smart. If you want wide, you need to do pull-ups or pull-downs and laterals like a maniac. Pull-ups or pull-downs are going to widen you like no other movement. Some people say they've tried to get wide but can't. Tell that to the scores of bodybuilders in their 30s, 40s and 50s who got serious about pulling and really widened out.
Spreading your wings is one thing, putting meat on is another. Barbell and dumbbell presses most definitely pack mass on delts. But for some reason, some bodybuilders don't get that much from them. For them and many others, the answer, it seems, is laterals - dumbbell laterals.
Laterals use one group of muscles - the delts - to work one group of muscles - the delts. Just doing straight sets of laterals, though, won't cut it. Those pesky delts recover quickly between reps and sets. You need intensity. That means using several Weider Principles, such as various rep combos, compound sets, continuous tension and peak contractions. Don't do all these exercises in one workout. Pick 2-3 one workout and 2-3 different ones for the next. If you're tired of little or no results, start doing these exercises. However, be warned: Save some cash. You'll need it for bigger clothes after 60 days of using these growth producers.
Know your delts
Before hammering your delts, you should know their anatomy and function. The shoulder is where your arm connects to your shoulder blade. This glenohumeral joint is held together primarily by soft tissues -- muscles, tendons and ligaments. A balance of flexibility, strength and development will help you avoid injury to this vulnerable area. The deltoid is a three-headed muscle -- front, middle and rear -- and is the primary abductor of the arm. Abduction is the movement that brings the arm up and away from the body.
The rotator cuff is a series of smaller muscles that originate on the scapula and control rotation of the arm, helping to provide stability to the joint. Since internal rotation is inherently stronger because of the number of muscles contributing to this action, bodybuilders who neglect their external rotators are asking for trouble. The solution is to do three sets of light dumbbell external rotations before heavy delt training.
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so you think that 4 heavy sets is to much? I know westside advocate doing more than that on ME day.
