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Gym bros - side delt advice

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By *moothCriminal_x OP   Man
9 weeks ago

Redditch

Major weakness for me. Any routine suggestions for hypertrophy/building muscle? Currently doing cable laterals knee height to failure for 4 sets with 1 min rest between each rotation. Then side late raises with 2 dumbbells - sets of 8-10 followed by a dropset of about 6. 1 min rest.

I do this 2x a week. Once on chest day and once on leg day.

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By *moothCriminal_x OP   Man
9 weeks ago

Redditch

Bumping

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By *rPeachyMan
9 weeks ago

Bristol

Try lying side lat raises with a dumbell on a bench at 15/30 deg

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By *r.ZeusMan
9 weeks ago

Basgiath War College

Standing barbell or dumbbell press. You’re trying to build muscle so keep the tension on the muscle at all times (don’t lock out), lower in a slow and controlled full range of motion. Try and get a burn in the muscle.

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By *moothCriminal_x OP   Man
9 weeks ago

Redditch


"Standing barbell or dumbbell press. You’re trying to build muscle so keep the tension on the muscle at all times (don’t lock out), lower in a slow and controlled full range of motion. Try and get a burn in the muscle. "

Is that not more front delt focused.

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By *r.ZeusMan
9 weeks ago

Basgiath War College


"Standing barbell or dumbbell press. You’re trying to build muscle so keep the tension on the muscle at all times (don’t lock out), lower in a slow and controlled full range of motion. Try and get a burn in the muscle.

Is that not more front delt focused."

It targets both front and side of the shoulders

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By *oeBeansMan
9 weeks ago

Derby

Do you feel like you're truly going to failure on those exercises? The general rule is hitting any muscle group twice a week a optimal for growth but if you're not going close to failure on any of those exercises then it will be tough to build muscle.

Instead of a drop set, have you tried looking into MYO reps and trying 15-20 reps per set? So if you hit failure at 17 reps on the first set, you need to hit 17 reps on your remaining sets regardless, so if you fail on 12 the next set on the same weight, rest for 5 seconds and keep going until you get to 17. I did this has helped me quite a bit.

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By *moothCriminal_x OP   Man
9 weeks ago

Redditch

I will gove that a try thank you. I do go to form failure but it's hard to judge as my right side gives up fsr before left side is ready to drop.

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By *pexGentMan
9 weeks ago

North West

I’d say if you can do dumbbell lat raises after cable lat raises, you’re not going to failure. Make sure concentrating on the concentric part of the lift. Cable lat raises are superior to dumbbell as far as I’m concerned.

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By *nkedIrishMan
9 weeks ago

Bideford

I think dumbell lateral raises the best. It's an isolation exercise, focus on controled movement, no momentum. Elbows only slightly bent, pinky slightly higher than thumb (like your pouring a cup of tea), don't go any higher than shoulder height. Personally I'd stick to the 8-12 rep range, 4 sets. Use that as your isolation, but also DB or KB shoulder press (or Arnold press) in same workout, before the laterals. And the obvious, making your your progressively overloading, and eating enough food, with high protein. Need to be in a calorie excess to build.

But ultimately there's no one answer. Pick something, be consistent, and if it doesn't work for you try something else.

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By *oeBeansMan
9 weeks ago

Derby


"I will gove that a try thank you. I do go to form failure but it's hard to judge as my right side gives up fsr before left side is ready to drop."

I think occasionally a bit of cheating is ok, it's easy to overthink and terminate a set based on thinking your form has failed. Good form is important, but their should be some struggle on those last couple of reps.

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By *ophieslutTV/TS
9 weeks ago

Central

As well as the exercise and rep sets, you can really emphasise your working on your final reps, to optimise the effects overall

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By *moothCriminal_x OP   Man
9 weeks ago

Redditch

My big issue is working out weight and speed to go for. I can do 1 second up and 3 down but should i drop weight and do slower on the up? I dont care what weight i use and dont go for momentum but lower weight and slower i end up in a high rep range.

My nutrition also a bit shit tbf so that is a factor. Everything else is developing except shoulders and legs but i csnt squat due to spinal issue so not expecting miracles from leg day

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By (user no longer on site)
9 weeks ago

This has been my weak side too even though I have big shoulders.

I'd love to have boulder shoulders.

I started doing upright rows. Seated strict lateral raises (turning thumbs down) and seem to me working

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By *ools and the brainCouple
9 weeks ago

couple, us we him her.

Delts are an area that's very easy to overtrain due to the fact that they come into use with pretty much everything you do( yes including squats holding the bar in place)

In daily life even a good old wank.

So in reality you don't need to do loads and definitely not heavy.

Bravado causes guys to lift too much with poor form ending up training everything but delts

Light weight, high rep's to failure practice the rotation of your hands as you lift a dumbbell.

Cable crossovers controlled keep constant tension on the muscles.

Lat pulldown behind the head bringing the bar to the nape of your neck keep the back straight and looking at a fixed point directly Infront concentrating on the final third of the movement light weight using your shoulders not lats if possible.

bands and bungees are excellent.

Look at swimmers and the strokes that build good delts backstroke, freestyle,breastroke because they use full range of motion.

And of course don't neglect big compound moves as said previously by other shoulder press alternating front to back concentrate on the movement not the weight.

Remember you control the weight don't let the weight control you.

And lastly avoid copying guys in the gym who are on roids because if you are natural your routines will be very different particularly how fast you can recover.

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By *ophieslutTV/TS
9 weeks ago

Central


"My big issue is working out weight and speed to go for. I can do 1 second up and 3 down but should i drop weight and do slower on the up? I dont care what weight i use and dont go for momentum but lower weight and slower i end up in a high rep range.

My nutrition also a bit shit tbf so that is a factor. Everything else is developing except shoulders and legs but i csnt squat due to spinal issue so not expecting miracles from leg day"

Your nutrition is going to be your limiting factor, if it's 'shit'.

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By *nkedIrishMan
9 weeks ago

Bideford


"My big issue is working out weight and speed to go for. I can do 1 second up and 3 down but should i drop weight and do slower on the up? I dont care what weight i use and dont go for momentum but lower weight and slower i end up in a high rep range.

My nutrition also a bit shit tbf so that is a factor. Everything else is developing except shoulders and legs but i csnt squat due to spinal issue so not expecting miracles from leg day"

Pick a weight where you can do 8 reps, controlled reps with the right technique with no swinging or humping it up. Personally I wouldn't worry too much about the timings. You want a weight where you're almost hitting failure, as in the last couple of reps are tough, but you could maybe squeeze another 1 or 2 out. Progressively add 1 rep until you hit 12,then up weight and drop to 8. And repeat.

And yeah, sort your nutrition. Aim for 2g protein per kg bodyweight. And you need to be in a calorie surplus. About 500 calories over maintenance. Use the online TDEE calculator to work out what that is. Doesn't all need to be "quality", go for 80/20 rule.

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By *rMonkeyMan
9 weeks ago

Somewhere

Lateral raises to failure is all you need. Pick a rep range that suits you, I prefer 6-9, progress over time. Tempo isn't that important. Eat enough surplus and protein to grow. Doesn't need to be any more complicated than that.

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By *ssexhung4funMan
9 weeks ago

Essex

What compounds are you doing?

Delts recover quickly, can increase the frequency too. 3 times a week maybe? Chuck a couple exercises in to finish on leg and back day

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By *hongmanMan
9 weeks ago

Nearby

Training the same body part twice a week is a bit much. Your overtraining. How can your body recover and repair itself. Shoulders has always been a weakness for me. Yet I get so much out of them. Remember it's not about the weight it's how you lift it. Side delta has always been a favourite of mine but don't need a lot of weight. To get the style right I always think that at the top it's like your pouring a jug of water. Keep your arm level at the top of the movement. The burn you get should be really good.

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By *rMonkeyMan
9 weeks ago

Somewhere


"Training the same body part twice a week is a bit much. Your overtraining. How can your body recover and repair itself. Shoulders has always been a weakness for me. Yet I get so much out of them. Remember it's not about the weight it's how you lift it. Side delta has always been a favourite of mine but don't need a lot of weight. To get the style right I always think that at the top it's like your pouring a jug of water. Keep your arm level at the top of the movement. The burn you get should be really good. "

You can train a muscle twice a week and recover, more optimal than once per week, 3 times per week is fine if you manage intensity and volume to allow recovery.

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By *nkedIrishMan
9 weeks ago

Bideford


"Training the same body part twice a week is a bit much. Your overtraining. How can your body recover and repair itself. Shoulders has always been a weakness for me. Yet I get so much out of them. Remember it's not about the weight it's how you lift it. Side delta has always been a favourite of mine but don't need a lot of weight. To get the style right I always think that at the top it's like your pouring a jug of water. Keep your arm level at the top of the movement. The burn you get should be really good.

You can train a muscle twice a week and recover, more optimal than once per week, 3 times per week is fine if you manage intensity and volume to allow recovery."

Totally agree. I like full body, 3 times a week. Never been a fan of a bro-split. Nothing wrong with it but more suited to bodybuilding style training, which isn't my focus.

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By *nkedIrishMan
9 weeks ago

Bideford


"Lateral raises to failure is all you need. Pick a rep range that suits you, I prefer 6-9, progress over time. Tempo isn't that important. Eat enough surplus and protein to grow. Doesn't need to be any more complicated than that."

Solid advice. Question though, do you not think training to failure every time is higher injury risk? It's definitely important to do it at times, but for me that near failure technique is more sustainable over time.

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By *eeling naughty 1324Man
9 weeks ago

london


"Lateral raises to failure is all you need. Pick a rep range that suits you, I prefer 6-9, progress over time. Tempo isn't that important. Eat enough surplus and protein to grow. Doesn't need to be any more complicated than that.

Solid advice. Question though, do you not think training to failure every time is higher injury risk? It's definitely important to do it at times, but for me that near failure technique is more sustainable over time. "

I train every set to failure, and try to maintain good form until the last 1 or two where a bit of cheating comes in. Slow the reps down if your lifting too quick your either swinging the weight because it’s too heavy or lifting with ease as it’s too light.

My go to for side delts are behind the back lateral cable raise and cable Y raise.

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By *rMonkeyMan
9 weeks ago

Somewhere


"Lateral raises to failure is all you need. Pick a rep range that suits you, I prefer 6-9, progress over time. Tempo isn't that important. Eat enough surplus and protein to grow. Doesn't need to be any more complicated than that.

Solid advice. Question though, do you not think training to failure every time is higher injury risk? It's definitely important to do it at times, but for me that near failure technique is more sustainable over time. "

Training to failure won't increase risk of injury on lateral raises if form is good and weight used is within capabilites. Ego lifting/poor form will increase risk.

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By *nkedIrishMan
9 weeks ago

Bideford


"Lateral raises to failure is all you need. Pick a rep range that suits you, I prefer 6-9, progress over time. Tempo isn't that important. Eat enough surplus and protein to grow. Doesn't need to be any more complicated than that.

Solid advice. Question though, do you not think training to failure every time is higher injury risk? It's definitely important to do it at times, but for me that near failure technique is more sustainable over time.

Training to failure won't increase risk of injury on lateral raises if form is good and weight used is within capabilites. Ego lifting/poor form will increase risk."

Good point. I do a lot more compound movements, less isolation stuff. So I guess my mind defaults to not lifting to failure all the time.

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