hey guys, need to pick some of yalls brains for fresh ideas. Lateral delts are starting to lag on size AND strength gains. ive used the basics pretty regular from lat flys/upright rows all the way down to bro science lifts like BTN press and wide DB Presses and they arent responding currently to any set/rep scheme.
Any one wanna throw out novel ideas for exercise selection?
What is your over head barbell strength and how much do you weigh?
1 Like
Do you think the problem is the way you’re moving, like your “technique”?
Or, Can you Feel the lateral delts working when you try to target them?
And are your front delts or rear delts growing, as if the work is being shifted to them?
Or is it more of a sets/reps, Volume issue? Like you do the same amount of work for shoulders as you do for other bodyparts, and its too much or not enough?
2 Likes
Spam lateral raises, meadows partials and face pulls, and make all your chest movements incline.
2 Likes
weighing around 225-230lb
standing OHP 2RM is currently at 190 last week before my deload this week. ballpark 1rm is 200ish
might be ive tried cable behind the back for 5sets of 15, 30 seconds of rest for this meso cycle and my delts stayed pumped but so did my traps and upper traps.
Your OHP strength is under developed.
What is your current bench?
bench press 1RM is 300 competition style no clue on a touch and go
I just saw a solid video on cues (I also think it’s just as likely a form/ feel issue):
If you perform your over head press starting with the bar shoulder height it is similar a competition pause, so touch and go isn’t a relative comparison. Even with a pause during a bench press contest, the muscles “load up” as the bar descends and gives a slight stretch reflex assistance.
My best lateral deltoid head growth was doing:
Behind Neck Barbell Press
Upright Barbell Rows
Kneeling cable lateral raises from the bottom of a cable crossover machine (bilateral movement). The start is with the greatest stretch as your arms are crossed.
1 Like
This is the best video on delt training I’ve ever seen and it has helped me make massive strides with my delts
3 Likes
Ive always started/unpacked it sitting on the upper chest/clavicle I feel more stable than some of the guys who are able to hold it out in mid air. The only reason I want my lateral and to a much lesser extent rear belts to grow is to bust through this plateau on OHP as selfish as it sounds
Approach this as you would if you wanted a stronger bench press. Use the same strength training philosophy. The old school method was 5 sets of 5 reps on the OHP. That is a good starting place to run about three months. Be careful to not train to failure, except sometimes the last set 5.
ive been running 5/3/1 and starting to think it might be time to run some form 5x5 even if i love Wendler’s stuff
I personally think exercise selection and execution will have a much bigger impact on your delt growth than the actual programming in terms of set and rep schemes. I really believe that to be true for every body part.
4 Likes
Like Pro5 ?
What does a average shoulder day look for you?
More specifically the OHP.
- What is your Training Max set at ?
- Which template are you using?
- Which supplemental rep scheme and or exercise are you doing with the the Ohp? If any.
- What assistance movements are you doing?
- Actual general goal long term?
I like doing full rom lateral raises (for hyperthrophy), 180 degrees. All the Chinese weightlifters do it and they got nice shoulders. Can’t say it will work for you, but it hits my shoulders good.
general log term goal; is an eventual bodyweight press.
template; original 5/3/1 so top sets are 85%-90%-95% from 1-2-3 weeks.’
supplment: some form of pressing for 5X10 round 70% with some type of lalteral movement for 5 sets of 15
Assistance work; Tricep lockout strength usualy JM press/close grip for minimal shoulder rotation
miscellaneous; strong off the chest and stall around the upper lip/lip area so im either weak on lateral strength or upper back is limiting factor to me?
do a general warm up for 5-10 minutes and go to the OHP 1st since its the main strength focus. I’ve thought of doing the accessory work 1st but hesitate on taxing my delts before OH work
Could be poor programming…. too much redundancy, junk volume…