hi guys, i have been having problem trying to build 3d delts like most fitness guru out there.
was wondering what are your secrets for big rounded shoulders?

i do shoulder press, ohp, lateral raise and front raise with tempo but they just cant seem to grow like how i want them to.

here is my detail
gender : female
age : 22
height : 169cm
weight : 58-60kg
BF : 19-22%
macro : 1800 40c/30/p/20f ( maintainance)

female problems....

What you want is already very hard to get for males. It will take time, long time. Patient.

This post has been edited by Armesh: Jun 8 2015, 03:46 PM

no rear delt works? You'll be like the Hunchback of Notre Dame when you get that 3D delt.

that sucks
my legs grow fast , but not my shoulder and arm.

i think quite a lot of people missed out rear delt...
but frankly, shoulders are quite hard to grow.
u need lots of time

i do cable pull for rear delts.
and yes, i missed out the rear delts most of the time .
guilty as charged

I gotta agree with this. Shoulders are my slowest part to grow..

off topic; are you kelly l** from kajang? I have someone in fb but she went inactive lel

People tends to missed out the rear shoulder because they wouldn't see it in front of the mirror. Do more rear delt to keep your shoulder healthy, like a lot of it.

dam dam. this is scary. LOL
who can u possibly be
that account had stalkers so i created another one.


but yeah, search up the same name, and you fill find me

This post has been edited by kellyisevil: Jun 8 2015, 07:13 PM

so i should start myworkout with rear delts?

so i should start myworkout with rear delts?

Yup. Else you gonna get shoulder impingement and it will last on you for a damn long time. Right now, I do a lot of shoulder warmup before I start doing anything that require shoulder movement and a lot of rear delt exercises.

i do mobility drill too but not rear delt,
i just went to check the mirror and realize the back of my shoulder is quite sad.
gona implement rear delts training !

i do mobility drill too but not rear delt,
i just went to check the mirror and realize the back of my shoulder is quite sad.
gona implement rear delts training !

yup dont miss out the rear delt

I usually order my shoulder workout starting with military press, dumbbell shoulder press, then front raise, then lateral raise, then bend over raise. dont use leg drive in all the move, relax your arms and make sure its the shoulder that is doing the work.

4 sets of 10 each workout.

do them heavy that you feel hard on the 10th reps, about 30-45 sec rest between sets.

you dont have to start with rear delt first, as long as you remember to work it then its ok, I put rear delt last, since i partly train for strength so heavy military press usually start first.

female tend to have big legs....you see them female weight lifter have humongous legs compare with male weighlifter.

i think its because of female being naturally have bigger butts so the posterior chain( butt, hams) looks bigger

This post has been edited by ah_suknat: Jun 10 2015, 11:45 AM

LOL I ain't stalker. I think it started from your video that you posted in kopitiam or CC.
Found ya. So many followers, sure got a couple stalkers lol

What's your shoulder stretching routine? I think my right shoulder is fked up, always "crak crak" whenever move at certain angle. I dont think it's the air pop thing.

yeah, my legs do grow faster, arm and shoulder takes forever to grow.

I always start with rotator cuff exercises (external rotation, internal rotation), then I'll do 3 sets of light weight face pull (no body english, only rear delt contraction), I'll the the plate roundhouse (grab lightweight plates and make a full circle infront of you)