[drewkearns]

Recently I have really been focusing on adding some width across my shoulders and just general mass in my delts. I give shoulders there own day each week. I usually go with 4 sets of side laterals (standing, seated, unilateral), followed by 4 sets of presses (dumbell, military), then 4 sets rear delts (reverse pec deck, bent over laterals), and finish it off with about 5-6 sets of two types of shrugs.

Question Is:

Should I do my presses first, try and go a little heavier on those then hit sides?
Do I need to add more sets for each head?
Should I add in some extra work at the end of other workouts? (ex: rears at the end of back, front with chest, since they are already warm/worked a bit)
Anything you guys have found successful for deltoid development.

THANKS.

[Rocky]

4 sets should be more than enough for delts or any exercise - if you can do that many then I suspect you aren't training hard enough. If anything, don less sets!
I would suggest doing the presses first definately.

[dieseld]

^^ yeah, what rocky said...the best way that ive gained size on my delts is like anything else...heavy!

heres my heavy shoulder workout..


front press
2 light warm ups/ 40% max/10-15 reps
3-4 sets of heavy, with 5-7 reps max

side laterals
warm up
2 sets heavy/6-8 reps
2 sets light/10-14 reps(super pumped)

then i take a break and do tris...3 sets

back to delts..

arnold's(front presses)
3 sets medium/9-12 reps

rear delt
3 sets heavy/7-9 reps
4 set optional/ pec deck


tris 3 sets

front laterals
2 sets heavy 6-8 reps
2 set light 12-14 reps

then either shrugs or bent over rows..3-5 sets

that my workout

[BigBen]

Dude if i was u i would go for something like this:

Military barbell press
12,10,8,6

Upright rows
12,10,8,6

Then shrugs
12,10,8,6

Increasing the wieght each time even if its only a lil bit, but be sure that your rep target is all the more u can do like if your suppose to do 10 than 10 is failure point for u bro.

Good luck, ask questions, keep it up!
and

[Gumby51cm]

i only train rear delts for proportional reasons. i have genetically huge shoulders, so i maybe train them once a month, if that.

stick with side laterals. maybe for a few sets go really heavy and do partials. presses have never done much for me. when i do work shoulders, i only do lateral raises.

[Diesel]

Originally Posted by drewkearns

Recently I have really been focusing on adding some width across my shoulders and just general mass in my delts. I give shoulders there own day each week. I usually go with 4 sets of side laterals (standing, seated, unilateral), followed by 4 sets of presses (dumbell, military), then 4 sets rear delts (reverse pec deck, bent over laterals), and finish it off with about 5-6 sets of two types of shrugs.

Question Is:

Should I do my presses first, try and go a little heavier on those then hit sides?
Do I need to add more sets for each head?
Should I add in some extra work at the end of other workouts? (ex: rears at the end of back, front with chest, since they are already warm/worked a bit)
Anything you guys have found successful for deltoid development.

THANKS.

You could try to add 2 more sets for your side delt and/or train side delts before you train front delts.

[jornT]

Originally Posted by Rocky

4 sets should be more than enough for delts or any exercise - if you can do that many then I suspect you aren't training hard enough. If anything, don less sets!
I would suggest doing the presses first definately.

Why don't you say that to BJB?

[jornT]

Originally Posted by dieseld

^^ yeah, what rocky said...the best way that ive gained size on my delts is like anything else...heavy!

heres my heavy shoulder workout..


front press
2 light warm ups/ 40% max/10-15 reps
3-4 sets of heavy, with 5-7 reps max

side laterals
warm up
2 sets heavy/6-8 reps
2 sets light/10-14 reps(super pumped)

then i take a break and do tris...3 sets

back to delts..

arnold's(front presses)
3 sets medium/9-12 reps

rear delt
3 sets heavy/7-9 reps
4 set optional/ pec deck


tris 3 sets

front laterals
2 sets heavy 6-8 reps
2 set light 12-14 reps

then either shrugs or bent over rows..3-5 sets

that my workout

Arnold presses are gay

[jornT]

Originally Posted by BigBen

Dude if i was u i would go for something like this:

Military barbell press
12,10,8,6

Upright rows
12,10,8,6

Then shrugs
12,10,8,6

Increasing the wieght each time even if its only a lil bit, but be sure that your rep target is all the more u can do like if your suppose to do 10 than 10 is failure point for u bro.

Good luck, ask questions, keep it up!
and

Pyramiding the weight up is gay, as is doing split routines, but IF you did it, do shrugs on back day.

[jornT]

Originally Posted by Gumby51cm

i only train rear delts for proportional reasons. i have genetically huge shoulders, so i maybe train them once a month, if that.

stick with side laterals. maybe for a few sets go really heavy and do partials. presses have never done much for me. when i do work shoulders, i only do lateral raises.

Gumby in training section

[Rocky]

Originally Posted by jornT

Gumby in training section

Yet you haven't chastised him for only doing lateral raises.

[jornT]

Originally Posted by Rocky

Yet you haven't chastised him for only doing lateral raises.

Didn't want to scare him away already.

[Rocky]

^Fair enough. :)