Hitting That Middle Delt

Training Bodybuilding
21

Medial deltoids are my weak spot. I’ve tried every movement under the sun. I’m finishing a fat loss phase, so shoulder spec will be next, after an overall mass gaining program.

Try big compounds and isolation movements. Deltoids, like abs and pecs, have different portions which you can’t really isolate, however you can emphasize them. For example: DB press with neutral grip, then “pitcher” lat raises. For me, the neutral position in the press and the “pitcher” movement in the raises allow me to reach a better mind-muscle connection.

Try various rep schemes. Medial delts are slow-twitch dominant, but you don’t want to forget the stimulation of those fast-twitch fibers, with a better growth potential.

Don’t forget constant tension. While performing lat raises, it’s common to see 1-2 sec pauses between reps from guys who want to move more weight. Don’t. Imagine it as a big and continuous repetition. And, by the way, the cable version is not inferior. Constant tension is precisely its main advantage.

That’s what I can tell you from my little experience. Hope this helps.

22

[quote]Enerexus wrote:
Try various rep schemes. Medial delts are slow-twitch dominant, but you don’t want to forget the stimulation of those fast-twitch fibers, with a better growth potential.

Don’t forget constant tension. While performing lat raises, it’s common to see 1-2 sec pauses between reps from guys who want to move more weight. Don’t. Imagine it as a big and continuous repetition. And, by the way, the cable version is not inferior. Constant tension is precisely its main advantage.
[/quote]

Is this how you got so huge?

23

[quote]SteelyD wrote:
Is this how you got so huge?[/quote]

lol

24

I would assume heavy laterals and L-laterals with DBs.

The lateral machine seems like a good thing but the ones they make these days won;t accomodate most grown men, so good luck trying to fit into one.

Something that seems to be making a difference for me, even though I’m dieting now - HS shoulder presses with a super-wide grip, I think it shifts the emphasis to the side head. It may be better to use a barbell instead but I feel the machine is a safer option.

25

Best results I’ve gotten for working on shoulder width (other than basic heavy overhead presses) is db laterals, sitting, and not raising my arms past 45 degrees. Different things work for different people, but I’ve found that if my arms get too high, my traps come into play big-time. I’ll do three sets of these, each set taking about 40-50 seconds, and going for 15’ish reps. After this I do one set of “burns” that Arnold used to do. Grab a pair of db’s heavy enough that you can’t raise them much more than 10-12 inches from your sides, and (try to) keep them there for a full minute. Holy mother, around the 35 second mark I feel like my eyes are bleeding.

Oh also, work your lats harder. Bigger lats push your shoulders out. I don’t remember where I read this or what the reasoning was, but it was very convincing haha. No really.

26

[quote]3r1cJH wrote:

Oh also, work your lats harder. Bigger lats push your shoulders out. I don’t remember where I read this or what the reasoning was, but it was very convincing haha. No really. [/quote]

No.

Really.

27

[quote]SteelyD wrote:
Enerexus wrote:
Try various rep schemes. Medial delts are slow-twitch dominant, but you don’t want to forget the stimulation of those fast-twitch fibers, with a better growth potential.

Don’t forget constant tension. While performing lat raises, it’s common to see 1-2 sec pauses between reps from guys who want to move more weight. Don’t. Imagine it as a big and continuous repetition. And, by the way, the cable version is not inferior. Constant tension is precisely its main advantage.

Is this how you got so huge?[/quote]

Ha, ha, ha c’mon, I’m still a newb-intermediate. The avatar is from my first year of training. Still way to go. I’m also reading other’s suggestions so I can apply them to myself. Well, if I’m learning from everyone’s advice, why not give some help with what has worked for myself. I recognize my experience is still short.

No problem, I know I’m a starter. It was fun even for me!

28

[quote]rrjc5488 wrote:
LOL at the CW comment. For some reason I thought it was Nick Tumminello, but I can’t seem to find it. I guess it could have been CT.[/quote]

I think it was mentioned in one of the HSS-100 articles.

29

[quote]rrjc5488 wrote:
In one of the articles a while back, one of the authors suggested doing lateral raises with your thumbs pointed down to isolate the medial delt better. How much it helps, I don’t know, but I guess it’s worth a shot.[/quote]

I just read that article a few weeks ago.

The Delt Triad: Round Shoulders Fast
by Dr. Clay Hyght

30

[quote]Professor X wrote:
I think my shoulders get more comments lately than anything else and the only thing I do for lateral delts is lateral raises going as heavy as possible.

I haven’t seen someone yet who can use over 55lbs for that movement who has small lateral delts.

Also, if you are getting stronger and they are growing, whether you can “feel” it is irrelevant. But I do question just how much weight you are using. I can SEE my delts working when I train them.[/quote]

ok great.

so we know heavy side laterals are the bomb.

what sort of set/rep scheme are we doing? or what is suggested?

what do you mean ‘see’ them working? i don’t see shit when i do side laterals

31

[quote]Enerexus wrote:
SteelyD wrote:
Enerexus wrote:
Try various rep schemes. Medial delts are slow-twitch dominant, but you don’t want to forget the stimulation of those fast-twitch fibers, with a better growth potential.

Don’t forget constant tension. While performing lat raises, it’s common to see 1-2 sec pauses between reps from guys who want to move more weight. Don’t. Imagine it as a big and continuous repetition. And, by the way, the cable version is not inferior. Constant tension is precisely its main advantage.

Is this how you got so huge?

Ha, ha, ha c’mon, I’m still a newb-intermediate. The avatar is from my first year of training. Still way to go. I’m also reading other’s suggestions so I can apply them to myself. Well, if I’m learning from everyone’s advice, why not give some help with what has worked for myself. I recognize my experience is still short.

No problem, I know I’m a starter. It was fun even for me!
[/quote]

so do you think you should be giving advice if your still a newbie?

32

[quote]HolyMacaroni wrote:
ok great.

so we know heavy side laterals are the bomb.

what sort of set/rep scheme are we doing? or what is suggested?

what do you mean ‘see’ them working? i don’t see shit when i do side laterals
[/quote]

start off with sets of 15 reps when working up in weight try and keep the reps above 10, if they drop below 6 the weight is too heavy for me and ill drop down 2.5kg, generally i’ll keep going until my form gets real sloppy.

do you face a mirror when doing side laterals? i can generally see my front and side delts ‘firing’ when lifting the weight, otherwise I have veins start coming out of my delts

33

I hope this is a good place to ask: My shoulders look kind of flat on top but not on the sides. Would building up my middle delts give them a more overall rounded look?

34

385×577 71.3 KB

(A picture to illustrate, sorry for crappy quality) I don’t currently do any isolation movements yet.

35

[quote]jtg987 wrote:
Enerexus wrote:
SteelyD wrote:
Enerexus wrote:
Try various rep schemes. Medial delts are slow-twitch dominant, but you don’t want to forget the stimulation of those fast-twitch fibers, with a better growth potential.

Don’t forget constant tension. While performing lat raises, it’s common to see 1-2 sec pauses between reps from guys who want to move more weight. Don’t. Imagine it as a big and continuous repetition. And, by the way, the cable version is not inferior. Constant tension is precisely its main advantage.

Is this how you got so huge?

Ha, ha, ha c’mon, I’m still a newb-intermediate. The avatar is from my first year of training. Still way to go. I’m also reading other’s suggestions so I can apply them to myself. Well, if I’m learning from everyone’s advice, why not give some help with what has worked for myself. I recognize my experience is still short.

No problem, I know I’m a starter. It was fun even for me!

so do you think you should be giving advice if your still a newbie?

[/quote]

Not exactly. I just think, if everybody shares their knowledge I could give mine in exchange, even if it’s not “that” great. I still trust what I recommend, though I recognize it comes from a short time training. I state it, so whoever reads it is free to follow it or not.

Anyway, all the knowledge in this thread is excellent, yet we don’t apply everything. We take what seems logical, try it, then we decide if it’s good or not for each one of us. And if that wasn’t good for us it doesn’t mean it wouldn’t be for someone else.

YES, I’ve only been training for almost two years now, yet I know I’m doing better than when I started. Surely, there will be something I can share from that experience. And I know I’ll become better after 5, 10 or 20 years of hard working. If not, why do we train, anyway?

We can help each other improve. I’m sure our med-delts will thank this thread!

38

i dont know a ton about bodybuilding, but wouldn’t the barbell military press get you pretty damn far? from resting on delts to lockout, or a little higher to start. its the movement that allows the most poundage on the shoulders

39

[quote]bushidobadboy wrote:
debraD wrote:
I hope this is a good place to ask: My shoulders look kind of flat on top but not on the sides. Would building up my middle delts give them a more overall rounded look?

Nice bod! Anyway, the ‘top’ area I think you refer to is actually the bone of the acromion. The lateral/‘middle’ delts attach to the lateral edge of this bone and unless you can change your origin points (you can’t) you can’t achieve a change in height, though just increasin muscle mass will make the delts fuller and rounder (generally speaking).

Take it for what it’s worth, but I think you have a fine looking physique as it stands, though I can appreciate the urge to constantly improve yourself.

BBB[/quote]

Thanks for your help BBB!

40

[quote]kickureface wrote:
i dont know a ton about bodybuilding, but wouldn’t the barbell military press get you pretty damn far? from resting on delts to lockout, or a little higher to start. its the movement that allows the most poundage on the shoulders[/quote]

Overhead presses are for anterior delts. I think you need to learn a little more about bodybuilding.