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Old 04-13-2013, 10:18 AM   #1
Frankol
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Default Intermediate/adv BB w/ Beginner Delts

Hey,
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

Pull day:

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
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Old 04-13-2013, 10:27 AM   #2
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Welcome to the forum.

Just curious where your strength levels are with your upper body currently. What weight are you currently using for incline bench press, seated dumbbell press and dumbbell rows?

After we check out your strength levels I'll make some suggestions.

Also, do you have a upper body pic so we can take a look?
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Old 04-13-2013, 10:30 AM   #3
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I recommend some barbell overhead press. In the past mine never grew either with raises and whatnot. Consistently working the OHP has finally got them going.
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Old 04-13-2013, 10:42 AM   #4
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Thanks for your responses guys.

As for strength it really depends of the muscle,
For one handed rows i pull 8 reps of 46 kilos, never tried my max
For BB rows i pull 8 reps of 100kg (220lbs), never tried my max either

For incline bench press i kinda suck: 200lbs as a max
Seated dumbbell press: 32kg (70 pounds) for 8 reps
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Old 04-13-2013, 11:13 AM   #5
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Your strength levels are pretty balanced. I will say that I don't see many natural lifters with super cannonball delts. A pic would help us.

My only advice would be to keep getting stronger, and maybe consider pulling back some of the volume a bit. Frequency would be a good option as well - an upper/lower approach.
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Old 04-13-2013, 11:40 AM   #6
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I may be genetically gifted with easy shoulder growth, or it may be the fact that I usually just hit them with barbell presses and I'm done, or it may just be all the years I've put into training them, but my shoulders seem to respond well to compound lifts and abbreviated training.

I notice you do a lot of work for your shoulders. Have you tried just focusing on barbell presses along with your bench and rows, getting really strong on them, and see if your shoulders take off? Sometimes more is not better.

Last edited by Off Road; 04-13-2013 at 11:59 AM.
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Old 04-13-2013, 02:36 PM   #7
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Switch out the seated press for a push press for 5 sets of 3-5 pushing near failure or to failure, and the arnold press you switch out for a strict standing military for 5 sets of 10-15.

It will lit those cannonballs up in notime!


And for gods sake, deadlift on your pull day! :-)
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Old 04-13-2013, 08:17 PM   #8
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OH press, heavy
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Old 04-14-2013, 06:46 AM   #9
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i would recommend standing military press or a bb variation.
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