Intermediate/adv BB w/ Beginner Delts
As said in the title, i have small delts even if they are kind of strong
I've been training really seriously for 1,5 year, but been lifting for 3 years (started home like everybody i guess)
In all those years, my legs, arms and back improved really well
But my delts remained the same (just improved a bit)
I've been working on my delts all year thinking they would grow since i never trained them directly but now that i'm getting under the 10% bodyfat i'm seeing they still didn't gorw
So i'm going back to a bulk, and i'll be fat this summer but i want those delts more than anything (17 inch arms and no shoulders ..)
I've started doing reps of 100 in a 5 day split and it didn't work
So then i did Push/Pull/Legs/Off all this year and didn't work either
Here is a sample of my push day:
Seated dumbell press 4-5 sets 6-10 reps
Arnold press 3-4 sets 6-10 reps
Incline Press 5 sets 6-10 reps
Heavy Lateral raises 3 sets 6-10 reps
Light pulley lateral raises 3 sets 8-15 reps
Skullcrusher 4 sets 6-12 reps
Reverse tricep pushdown 3 sets 8-15 reps
Tricep extensions 3 sets 4-10reps
One handed pull ups with the "help balance" 5 sets 6-10 reps
One arm rows (4 da hoes) 4 sets 6-10 reps
Facepulls 4 sets 8-12 reps
rear delts on the pulley 3 sets 8-15 reps
some other pulley exercice for rear delts
Biceps DB curls 3 sets 6-15 reps
Biceps BB curls """"""""""""""""""
Biceps reverse curls """"""""""""
So what do you think, do you understand why they don't grow ?
Should i add a shoulder day instead of the rest day ?
Thanks for your advice guys