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)
Basic presses, smart programming and progressive overload. Front raises are useless for 95% of the population.
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.
This is just not optimal at all. Seriously.
This post has been edited by darklight79: Jun 11 2015, 07:05 AM
oh yeah TS...the barbell military press is done by progressive overload style and done first before all the dumbbells bodybuilding style one. for this exercise choose a strength program that increase your military press strength overtime. military press strength increment increase veeery little, so it helps if your gym has 1.25kg plate.
becarefull as heavy military press can be pretty dangerous if your gym dont use bumper plate, so do it infront of power rack .
This post has been edited by ah_suknat: Jun 11 2015, 10:02 AM
oh yeah TS...the barbell military press is done by progressive overload style and done first before all the dumbbells bodybuilding style one. for this exercise choose a strength program that increase your military press strength overtime. military press strength increment increase veeery little, so it helps if your gym has 1.25kg plate. becarefull as heavy military press can be pretty dangerous if your gym dont use bumper plate, so do it infront of power rack .
what about upright row? my current company gym doesn't have barbell/ez bar. just dumbbells. so its kinda awkward to use db for upright row. any alternatives or doing DB press, lateral raise, rear lateral raise will be sufficient?
what about upright row? my current company gym doesn't have barbell/ez bar. just dumbbells. so its kinda awkward to use db for upright row. any alternatives or doing DB press, lateral raise, rear lateral raise will be sufficient?
sufficient? yes; optimal results? probably no
but yeah, you will see results if you are beginner.
oh yeah TS...the barbell military press is done by progressive overload style and done first before all the dumbbells bodybuilding style one. for this exercise choose a strength program that increase your military press strength overtime. military press strength increment increase veeery little, so it helps if your gym has 1.25kg plate. becarefull as heavy military press can be pretty dangerous if your gym dont use bumper plate, so do it infront of power rack .
Post a pic of your shoulders please. I do less than 1/3rd of your delts workout volume, I am poorly gifted in genetics and I use science based approach in my training. Then I'll post my delts.
Post a pic of your shoulders please. I do less than 1/3rd of your delts workout volume, I am poorly gifted in genetics and I use science based approach in my training. Then I'll post my delts.
What's an optimal routine for shoulders? Mm.. My shoulders grow as slow as my grandma walking. Doing PHAT routine atm.
oh yeah TS...the barbell military press is done by progressive overload style and done first before all the dumbbells bodybuilding style one. for this exercise choose a strength program that increase your military press strength overtime. military press strength increment increase veeery little, so it helps if your gym has 1.25kg plate. becarefull as heavy military press can be pretty dangerous if your gym dont use bumper plate, so do it infront of power rack .
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QUOTE(darklight79 @ Jun 11 2015, 10:27 PM)
Basic shit like:-
35kgs here
Or shit like:-
And i get delts like
That's brutal man! btw just curious, any advantages of doing single DB press vs normal DB press? i can think of with supports on another hand, thus able to press heavier?
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That's brutal man! btw just curious, any advantages of doing single DB press vs normal DB press? i can think of with supports on another hand, thus able to press heavier?
I am a powerlifter first, bodybuilder second. I like heavy weights. Heavy weights = growth WITH smart programming. So MP first preference.
Jun 11 2015, 07:03 AM
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My shoulders grow as slow as my grandma walking. Doing PHAT routine atm.
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