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Author Topic: since my delts are really under developed, what am i doing wrong?  (Read 24062 times)
anabolichalo
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« on: August 17, 2013, 06:40:23 AM »

todays delt workout was typical

4 sets of seated military, 6-10 reps with 70kg (first set 10 reps and then less)

4 sets of seated dumbell press 6-10 reps 30kg

4 sets bent over dumbel raise about 8-10 reps 16kg then 14kg

4 sets of standing dumbel raise 8-12 reps 16kg then 14kg

4 sets chest on bench rear delt raises dumbels 8-12 reps with the 12kg ones

4 sets of delt machine with the cushions on the elbows to take the elbow joint and forearm out of the picture 8-12 reps

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kreator
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« Reply #1 on: August 17, 2013, 07:03:22 AM »

not running equipose  Huh
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anabolichalo
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« Reply #2 on: August 17, 2013, 07:09:18 AM »

not running equipose  Huh
equipoise is not a natural hormone

i'm natural
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ukjeff
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« Reply #3 on: August 17, 2013, 07:10:13 AM »

overtraining.
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kreator
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« Reply #4 on: August 17, 2013, 07:11:05 AM »

equipoise is not a natural hormone

i'm natural

as a foot long beard on a woman
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scottt
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« Reply #5 on: August 17, 2013, 07:11:28 AM »

Do that for a couple years twice a week and get back with us.
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« Reply #6 on: August 17, 2013, 07:13:15 AM »

Gotta do dem triple drop set lateral raises 'down the rack' like good ole Ronnie used to do.

Seriously though, these make my delts explode. (heaviest weight I use is 25lb DBs....if you're using more weight than that, you're probably not doing it right.
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anabolichalo
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« Reply #7 on: August 17, 2013, 07:15:18 AM »

overtraining.
i dont think so because i'm adding about one rep per week to my first set of military press with 70kg
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anabolichalo
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« Reply #8 on: August 17, 2013, 07:16:06 AM »

Gotta do dem triple drop set lateral raises 'down the rack' like good ole Ronnie used to do.

Seriously though, these make my delts explode. (heaviest weight I use is 25lb DBs....if you're using more weight than that, you're probably not doing it right.
i thought strip sets drop sets etc were extremely advanced

and a horrible idea for your average joe bodybuilder
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« Reply #9 on: August 17, 2013, 07:19:30 AM »

24 working sets for delts is just ridiculous.  Way too much work.
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anabolichalo
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« Reply #10 on: August 17, 2013, 07:20:15 AM »

24 working sets for delts is just ridiculous.  Way too much work.
before i did way less and it didnt do shit either


i dont think the volume is the problem


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« Reply #11 on: August 17, 2013, 07:21:21 AM »

i thought strip sets drop sets etc were extremely advanced

and a horrible idea for your average joe bodybuilder

I thought you wanted to look like a bodybuilder and not a Shizzo??
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« Reply #12 on: August 17, 2013, 07:22:22 AM »

24 working sets for delts is just ridiculous.  Way too much work.

It's not too much. You can knock out 24 sets of delts in 40 mins, easy.
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ukjeff
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« Reply #13 on: August 17, 2013, 07:22:39 AM »

My current delt workout
three warm up sets side raised then three sets side raises with 25lb super setted into three sets dumbbell press with same dumbbells till failure.
Then three sets cable side laterals to failure.

Done.
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anabolichalo
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« Reply #14 on: August 17, 2013, 07:23:41 AM »

It's not too much. You can knock out 24 sets of delts in 40 mins, easy.
takes me about 1 hour - 1hour and a half
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anabolichalo
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« Reply #15 on: August 17, 2013, 07:24:54 AM »

I thought you wanted to look like a bodybuilder and not a Shizzo??
my ideal physique is ronnie coleman 2000-2004

but since i'm white i'll have to take satisfaction with 2007 dennis wolf look
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« Reply #16 on: August 17, 2013, 07:25:47 AM »

takes me about 1 hour - 1hour and a half

Well speed up your rest times bro...it's a DELT WORKOUT....not a heavy squat/deadlift day. 60 second rest periods max, leave with a monster pump in 40 mins. Step up your intensity and get some shit done and go home.
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bigmc
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« Reply #17 on: August 17, 2013, 07:27:48 AM »

genetics

you are an ectomorph

good arms narrow torso
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T
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« Reply #18 on: August 17, 2013, 07:28:03 AM »

my ideal physique is ronnie coleman 2000-2004

but since i'm white i'll have to take satisfaction with 2007 dennis wolf look

A humble goal.
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anabolichalo
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« Reply #19 on: August 17, 2013, 07:29:00 AM »

A humble goal.

worthwhile nontheles
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« Reply #20 on: August 17, 2013, 07:29:30 AM »

worthwhile nontheles

 Grin
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anabolichalo
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« Reply #21 on: August 17, 2013, 07:29:43 AM »

genetics

you are an ectomorph

good arms narrow torso
i feel cursed to be obsessed with something i dont have the genetic for
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bigmc
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« Reply #22 on: August 17, 2013, 07:30:41 AM »

i feel cursed to be obsessed with something i dont have the genetic for

you and 99 percent of the people on this board

you have good arms thats what the ladies want
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« Reply #23 on: August 17, 2013, 07:37:03 AM »

Genetics.
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THE BOUNCER
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« Reply #24 on: August 17, 2013, 07:38:07 AM »

genetics

you are an ectomorph

good arms narrow torso

this.

only so much you can do with genetics like that.

all your injections from now on should be in your delts. give them an artificial fullness.

standing side db raises, reverse pec dec machine, cable shoulder press. (i feel this in delts more then db presses), standing front raises.

use a weight you can control and go to 10-12 clean reps. heavy weight your swinging around is not what you want.  
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