MESO-Rx
Anabolic Steroids
Female looking for a killer delt workout
- Thread starter Birgid
- Start date
2x8-10 db or hammer strength shoulder press
3x12-15 lying cuff side delt raises
3x12-15 rear delt machine fly
3-5 second negative on everything. Focus on perfect form, heavy weight and progressive overload, log It and beat the log book every workout. Hit them maybe every 5 days
This is taking into consideration lots of Incline presses on chest day hitting the front delts.
3x12-15 lying cuff side delt raises
3x12-15 rear delt machine fly
3-5 second negative on everything. Focus on perfect form, heavy weight and progressive overload, log It and beat the log book every workout. Hit them maybe every 5 days
This is taking into consideration lots of Incline presses on chest day hitting the front delts.
tengtren
New Member
Lots of rear delt work
How frequent do you hit them?
How frequent do you hit them?
The “cap” you want takes focused lateral delt work that you NEED to isolate if it doesn’t just grow easily on its own.
Start a delt session with straight arm (locked, triceps tight so your arm is pinned straight) lateral raises. No lean, no bounce, no bend at the elbow, just up, hold, and down. 5lbs is Probbaly all it takes. Keep the DB face (where the weight is written) facing the mirror.
Also use an incline bench 1-2 clicks from vertical for lateral raises (kneel on a bench sideways with your armpit over the top of it). Your goal in isolating that muscle is elimination of all bounce and front or rear delt involvement.
Then go to your heavier sets of presses and such.
As far as frequency and all that; it’s gotta all balance from frequency/load/volume points of view. That’s highly individual.
Just my .02.
Start a delt session with straight arm (locked, triceps tight so your arm is pinned straight) lateral raises. No lean, no bounce, no bend at the elbow, just up, hold, and down. 5lbs is Probbaly all it takes. Keep the DB face (where the weight is written) facing the mirror.
Also use an incline bench 1-2 clicks from vertical for lateral raises (kneel on a bench sideways with your armpit over the top of it). Your goal in isolating that muscle is elimination of all bounce and front or rear delt involvement.
Then go to your heavier sets of presses and such.
As far as frequency and all that; it’s gotta all balance from frequency/load/volume points of view. That’s highly individual.
Just my .02.
I was doing a upper/lower split hitting my shoulders both upper days. On chest and bi day i was finishing with side and rear delt isolation and some heavy presses. On bsck and tri day i was starting with a tri delt set and then hitting heavy presses. Usually 10 rep range on isolation and 6-12 range on presses depending on weight
I did that for about 12 weeks then switched to a total body approach for about 8 weeks with delt work 2 - 3 x's/week.
Maybe too much volume?
Def gonna try and make sure my form is spot on. Also I have a curved spine sp my shoulders are rolled forward slightly. Maybe this is making it hard to hit my side delts.
My #1 favorite delt exercise for building rounded delts and having ZERO negative impact on your rotator cuffs..
Vipera1
New Member
High volume, high number of sets, mix between 8-20 reps. Minimum twice per week, those suckers should pop in a few months.
Sometimes if the muscle is stubborn, like calves for some people, you have to go with high volume workouts.
Sometimes if the muscle is stubborn, like calves for some people, you have to go with high volume workouts.
Ditto @Vipera1
Here’s mine: 4 sets 10-15
Standing barbell shoulder presses
Superset with bent over lateral raises
Then
One arm seated dumbbell should presses
Superset with standing bent arm raises
Then
standing dumbbell front raises
Superset with standing straight arm (to the side)raises
I alternate some of these with cables. I really love doing the cables too with these.
See below- I do the side cables leaned over more than this pic to get a full stretch.
My delts hurt so bad afterwards that I can’t carry my bag. Tight as hell.
This will shred your delts pretty fiercely!
Here’s mine: 4 sets 10-15
Standing barbell shoulder presses
Superset with bent over lateral raises
Then
One arm seated dumbbell should presses
Superset with standing bent arm raises
Then
standing dumbbell front raises
Superset with standing straight arm (to the side)raises
I alternate some of these with cables. I really love doing the cables too with these.
See below- I do the side cables leaned over more than this pic to get a full stretch.
My delts hurt so bad afterwards that I can’t carry my bag. Tight as hell.
This will shred your delts pretty fiercely!
With that workout it takes a week to recuperate. Seriously, it's intense. Let me know how it goes.
Also, try 5mg var morning and 5 mg nightly stacked with clen.
ooooh that's a great idea! I haven't seen anyone ever do that.
The Terminator
Member
Straight locked arms is better than having a bend? And bounce meaning no momentum I’m assuming?
It’s a great way to absolutely isolate the side delt when you otherwise can’t. Once you get the feeling of it add weight and some elbow bend. But yes, straight arm removes all other involvement. Keep it light, I’ve never used more than 15lbs with that form.
I'm side sensitive with var and it gets to my voice. I run it 5 weeks at 5mgs then up it to 7.5 until my voice starts to drop. Usually after 2 weeks at 7.5. I've used different labs and lab maxed it all with similar results. Frustrating cause I love it!! Esp at 7.5.
I'm planning on running clen for the first time in the spring. Will stack with ostarine or var. Just 2 weeks into a var only cycle now so we will see how it goes and how my voice handles it.
Great, fill us in. I barely feel the effects of var. Primo works much better. I start to feel it in my throat by 4 weeks, then I have to stop.
Logan44551
Member
Just gave these a try this morning, I really liked them thanks for posting this up.
