The key is to read it out loud in your best Russian accent.
OP: The problem is that you are 5’11" and 150.
[quote]usmccds423 wrote:
[quote]MinotaurXXX wrote:
[quote]Yogi wrote:
[quote]gregron wrote:
[quote]MinotaurXXX wrote:
[quote]jbpick86 wrote:
[quote]usmccds423 wrote:
My penis is to big and disproportional to my body. How can I fix this, please help??? [/quote]
I hear Lorena Bobbit is single?[/quote]
She got married to a Russian guy. Her name is now Lorena Kotchadikoff.
[/quote]
I give this joke -1.3 out of 5 Minotaurs[/quote]
Ironically, your joke about the terrible joke was actually very funny!
Get your head in the game, Minotaur![/quote]
If I’m lying, I’m dying bro! Read my edit about how to tell the joke in person!
It works more often than not.
[/quote]
Lol, I laughed…[/quote]
Thank you, brother. It really is in the timing and delivery.
OP, we’re the same height! 
Post some pictures if you want to get better advice that is tailored to your actual physique and discrepancies
[quote]Mina293 wrote:
my physique is too small for my liking due to me wasting a year of training by getting on the starting strength 5x5 bandwagon and trying to teach myself the technique the entire time while listening to shit like “don’t train arms”. or upper chest. or medial delts. or calfs.[/quote]
If you did Starting Strength (or 5x5. They’re not the same thing) for a year and your physique is still “too small for your liking”, it’s because you screwed up your nutrition. It has nothing to do with not training your arms, upper chest, side delts, or calves.
Plenty of guys gain plenty of muscular bodyweight following that plan for a few months. Instead of paying attention to people saying “don’t train your arms”, you should’ve listened to people saying “don’t panic if you lose your abs. Make sure you eat enough to gain bodyweight each week”.
Since December, you’ve gained zero pounds. That’s 7+ months of not getting closer to your goal. You were 150 then and you’re 150 with supposedly less body fat now. Your actions (dropping fat, not gaining weight, and then blaming a lack of progress on CNS fatigue) did not match your stated goals (getting bigger and stronger).
Take a step back and re-evaluate what you’re doing and where you want to end up. And once you decide on a course of action, do everything to get there.
The way I thought you were training isn’t how you were training and the way I thought you looked isn’t how you looked. But if the info helped, you’re welcome, I guess?
I always look at a thread when I see Chris Colucci has posted.
Never been disappointed.
[quote]aeyogi wrote:
I always look at a thread when I see Chris Colucci has posted.
Never been disappointed.[/quote]
lol, yeah, I do too.
S
If you’re doing the OHP right it should hit your entire delt. I don’t know why you’re solution would to be to NOT focus on pressing. Maybe continue to get strong on OHP’ing, hit the rear delt raises and lateral raises hard, and maybe throw in some DB OHP’ing somewhere too. But if 2/3 of your delts suck the last thing I’d do is NOT continue to hit them hard lol
[quote]Chris Colucci wrote:
[quote]Mina293 wrote:
my physique is too small for my liking due to me wasting a year of training by getting on the starting strength 5x5 bandwagon and trying to teach myself the technique the entire time while listening to shit like “don’t train arms”. or upper chest. or medial delts. or calfs.[/quote]
If you did Starting Strength (or 5x5. They’re not the same thing) for a year and your physique is still “too small for your liking”, it’s because you screwed up your nutrition. It has nothing to do with not training your arms, upper chest, side delts, or calves.
Plenty of guys gain plenty of muscular bodyweight following that plan for a few months. Instead of paying attention to people saying “don’t train your arms”, you should’ve listened to people saying “don’t panic if you lose your abs. Make sure you eat enough to gain bodyweight each week”.
Since December, you’ve gained zero pounds. That’s 7+ months of not getting closer to your goal. You were 150 then and you’re 150 with supposedly less body fat now. Your actions (dropping fat, not gaining weight, and then blaming a lack of progress on CNS fatigue) did not match your stated goals (getting bigger and stronger).
Take a step back and re-evaluate what you’re doing and where you want to end up. And once you decide on a course of action, do everything to get there.
The way I thought you were training isn’t how you were training and the way I thought you looked isn’t how you looked. But if the info helped, you’re welcome, I guess?[/quote]
I did eat at a 300-500 calorie surplus with a gram of protein per pound of bodyweight with the 5x5 routine and the result was me getting fat without getting strong. Plateus. Nobody taught me the technique of each lift, so that was a factor too. I don’t plateu as often with the latter movements, and I’m cutting. Now I’m undoing the damage by losing the fat I gained, and I’m almost at 10%, which is my goal now. I don’t update my info here, so what you quoted is not my goal at the moment. Also, much of those 7 months was spent focusing on school and training was on quarantine.
When I lose 5 more pounds I’ll be at 10% bodyfat and start a clean bulk. That will be at the end of this summer.
This thread was made to address the issue of my front delts growing faster than my side and rear delts. This phrasing is better than saying they’re too big.
The routine now looks like this,
Upper
Low Incline Dumbbell Press 3-4x6-8
Weighted Chin Up 5x5/ 50 reps on second upper day
Seated Dumbbell Press 3x8-10
Dumbbell Row 3x10-12
Lateral Raises 3x12-15
Rear Delt Raises 3x12-15
Front delts volume: 48-60 reps/week
Side and Rear delts: 72-90 reps/week
As per the first couple of posts, I increased the workload on the side and rear delts. I also decreased the workload on the front delts. This should fix the problem by time.
Thanks to everybody who helped.
[quote]Spidey22 wrote:
If you’re doing the OHP right it should hit your entire delt.[/quote]
You sure about that?
[quote]Mina293 wrote:
[quote]Spidey22 wrote:
If you’re doing the OHP right it should hit your entire delt.[/quote]
You sure about that?
[/quote]
IME yes. If you’re not just leaning and back and making it into a super high standing BB Incline, it’ll light up your shoulders front ant back. Pushing your head through at the top will, at least for me, get a contraction in the rear delt. Not enough to justify skipping your laterals and rear delt raises, but it does hit the entire shoulder structure.
If you do only have room for ONE OHP’ing variation, you could do DB presses if you don’t like BB OHP, as they could be better for your build or something. Or even do your raises BEFORE your OHP’ing, than you’ll REALLY see how much all 3 heads of the delt are involved lol.
Former bodybuilder and now coach Chris Cormier recommends training middle and rear delts first before hitting overhead press and front raises (which he has his own version of and calls them churches).
[quote]Mina293 wrote:
[quote]Spidey22 wrote:
If you’re doing the OHP right it should hit your entire delt.[/quote]
You sure about that?
[/quote]
Everyone is sure about that.
[quote]csulli wrote:
[quote]Mina293 wrote:
[quote]Spidey22 wrote:
If you’re doing the OHP right it should hit your entire delt.[/quote]
You sure about that?
[/quote]
Everyone is sure about that.[/quote]
Everyone is sure that overhead press activates all heads of deltoid. If done standing, it probably also activates 95% of the muscles in the body. That doesn’t mean it’s THE best exercise for the task. I hope the OP was questioning equal loading across the entire set of delts when it was a short and ambiguous attempt at rhetoric.
On the other hand, maybe the OP didn’t think that. In which case at 150# he/she would be better served listening to advice of those who have some shoulders
Your thought process worries me.
You weigh 150lbs at 5’10.
You plan to reduce volume for your front delts to PREVENT THEM FROM GROWING TOO FAST, instead of adding an extra day to work on your side and rear delts so they can catch up.
Wow.
I have trouble buying shirts because my delts are so big relative to the rest of my torso. When I buy shirts that fit my delts, even the fitted ones billow out around my waist and look really goofy. Anyone have any shirt brands to recommend?
The posterior head of the deltoid is responsible for shoulder extension, which is the opposite of flexion, really. It does fire during overhead pressing, as a stabilizer, but not much, compared to the anterior head. There is no doubt that you need other movements to achieve balance.
[quote]punnyguy wrote:
I have trouble buying shirts because my delts are so big relative to the rest of my torso. When I buy shirts that fit my delts, even the fitted ones billow out around my waist and look really goofy. Anyone have any shirt brands to recommend?[/quote]
From the info you have given, it is abundantly clear that you are a juicehead. I propose site specific androgen receptor blockers(SSARBs) and a permabulking diet of cheeseburgers and pizza for the next 5 years.
[quote]csulli wrote:
[quote]Mina293 wrote:
[quote]Spidey22 wrote:
If you’re doing the OHP right it should hit your entire delt.[/quote]
You sure about that?
[/quote]
Everyone is sure about that.[/quote]
I would never base full delt growth on OHP ever. Rear delts will never get big which take focused pain and high reps. Lateral delt might get some size but not a lot. You need to work those muscles hard and actually use them on the movements. Drop the ego completely and make those delts do the work not traps or something else.
But also agree that at 150 plz god dont stop OHP because your delts are too big. Nothing is too big other than your head and ego
[quote]ryanbCXG wrote:
[quote]csulli wrote:
[quote]Mina293 wrote:
[quote]Spidey22 wrote:
If you’re doing the OHP right it should hit your entire delt.[/quote]
You sure about that?
[/quote]
Everyone is sure about that.[/quote]
I would never base full delt growth on OHP ever. Rear delts will never get big which take focused pain and high reps. Lateral delt might get some size but not a lot. You need to work those muscles hard and actually use them on the movements. Drop the ego completely and make those delts do the work not traps or something else.
But also agree that at 150 plz god dont stop OHP because your delts are too big. Nothing is too big other than your head and ego[/quote]
Well it doesn’t have to be the only thing you do for delts, but overhead press does activate the entire shoulder. Every serious physique guy I’ve ever seen works rear delts obsessively though lol. You need to be really, really lean too to get the full effect. But if you’re cut enough and you’ve built up rear delts then you get that awesome looking capped off shoulder.