[vdawg]

alright. this is probably the only noticeable lagging bodyparts i have. i just cant seem to get that rounded look on them. ive tried dropping the weight and using super strict form but got nothing out of it. tried heavy and didnt really get too much out of it but what i have gotten the best results has been from leaning at a 45 degree angle on a decline bench but what else can i do? i dont have cables at home so thats out of the question. i really liked using them when i was at the gym cuz i could really feel. any help would be nice thanks

[Diesel]

I would say to keep variation and mabye add an additional workout for them. I had the same problem about 3 months ago. I added in an addition workout and put middle delt training first over my front delt. it worked out pretty good for me. i actually do 7 sets for my middle delt, and 3 sets are done till failure. for middle delt ill do machine laterals, cables, seated and standing. i normally do 3 sets of 8-10 for the two workouts and then for one of the workouts i will do one drop set. hope this helped:)

[vdawg]

this was gonna be my only option but thanks alot diesel. ill start it today. hopefully ill trash them by addin another exercise

[Diesel]

thats cool. like i said it worked really well for me, hopefully it will do the same for you

[Q80_MuscleHed]

i added two exersice for middle delts .. imo the middle head is responsible for bring u the width in ur shoulder .. so i go heavy till faluire by dumbell side latrel .. and then switch cable or wide grip up right row and i 12 reps for that

[BigBen]

Giant sets. like ronnie does. ive been doin it for years now and they work great.





Ben

[Banshee20]

Originally Posted by q80_muscleHed

i added two exersice for middle delts .. imo the middle head is responsible for bring u the width in ur shoulder .. so i go heavy till faluire by dumbell side latrel .. and then switch cable or wide grip up right row and i 12 reps for that

I agree with q80...I think wide grip Upright row works well. Good luck!

[Uriel]

Throw in some moderate-weight lying laterals or cable laterals.

[vdawg]

cant do cables. i workout at home. i just worked my shoulders and im feelin it more on my MD. ill keep doing it and see what happens

[fahad]

try incline one arm DB side laterals....and bring the DB 2 ur side without touching....i mean like lie down on ur side on an incline bench and do one arm laterals and when u go down just stop b4 touching ur side thighs and keep ur elbows a lil bend while u doing it....i garantuee u that u wont b able 2 lift alot of wight on that but u will fell it in ur middle delt like crazy........

[preist943]

here is one from the past

building the side delt {medial head}with a forgoten exercise

Another great exercise for the side deltoid {medial head} I haven’t scene many people doing this one but it’s one of my personal favs the w-press. You will want to do this one seated, as your form needs to be good for it to work well. Take a pair of dumbbells that will allow you to preform 10-12 reps of a normal dumbbell press. Now instead of palms facing front turn them to face each other or another description would be to have your palms facing your ears. Now hold your arms out wide so your wrist is further out then your elbow. Start moving the weight up in an arc keeping your elbows bent touching the dumbbells at the top. This should look like the arc you would have if your doing dumbbell flyes. It’s worked well for me over the years

[vdawg]

Originally Posted by fahad

try incline one arm DB side laterals....and bring the DB 2 ur side without touching....i mean like lie down on ur side on an incline bench and do one arm laterals and when u go down just stop b4 touching ur side thighs and keep ur elbows a lil bend while u doing it....i garantuee u that u wont b able 2 lift alot of wight on that but u will fell it in ur middle delt like crazy........

yeah i already do that fahad but the input is still well appreciated. its works really good too but i was only doing one exercise for MD but now im gonna do 2 and see how that treats. i want those fucken cannonballs hahaha

[vdawg]

Originally Posted by preist943

here is one from the past

building the side delt {medial head}with a forgoten exercise

Another great exercise for the side deltoid {medial head} I haven’t scene many people doing this one but it’s one of my personal favs the w-press. You will want to do this one seated, as your form needs to be good for it to work well. Take a pair of dumbbells that will allow you to preform 10-12 reps of a normal dumbbell press. Now instead of palms facing front turn them to face each other or another description would be to have your palms facing your ears. Now hold your arms out wide so your wrist is further out then your elbow. Start moving the weight up in an arc keeping your elbows bent touching the dumbbells at the top. This should look like the arc you would have if your doing dumbbell flyes. It’s worked well for me over the years

i thought of that today and tried it. i was calling them overhead flyes. cant go heavy with it though. the main area that i felt the most muscle stress was my front delts. i usually shoulder press 55s or 60s but to do the flyes i had to drop the weight down to 15lbs. i can probably do more but i dont want to hurt my shoulder joints since they are already fucked up anyways.

[Rocky]

Are you doing a standard overhead DB press as part of your routine aswell?