I've seen a lot of progress so far in my journey but I haven't noticed much in my shoulder area. which lifts target the side delts the best? would love to get rid of this bone shape at the top of my shoulder.
carlosfromspain
:
Your front and rear delts already get stimulated by you chest and back exercises so focus most of your shoulder volume in your medial delts which grt no secondary stimulus. This means any shoulder abduction exercises like lat raises wether cable, dumbbell or machine. Also shoulder presses will hit the mefial delt.
I prefer cable lat raises because when used with proper technique allow for the longest ROM and provide the biggest tension at the longer muscle length. But pick your favorites, doesn't matter, I also do shoulder press because it trains a different part of the ROM than lat raises and its a movement that translates into daily life strength and ability of lifting heavy things over your head.
Another advice is that shoulders can take a huge load of volume and volume is the biggest lever for growth according to the science so if you want for the delts to grow extra give them extra volume, for exampke shoulder to all your days and add high intensity techniques like drop sets and superset them with another non-shoulder exercise so that extra volume takes little time extra at the gym.
Remember that delts are a muscle group that proportionally grow more that other groups in people taking steroids, that is why you see some people with huge round 3D delts, so natural lifters like you or I need to much more volume on them for them to grow and even then will never get that big in proportion. I'm happy with my shoulders but it has been at the expense of giving them more volume than my chest, back, etc.
Carphill007
:
Cable lateral raises. Super-ROM dumbbell lateral raises are my go-to. I do 18 working sets a week over 4 sessions and myo-rep them all so I get more approaches to failure. Your side delts love volume.
9 comments
I prefer cable lat raises because when used with proper technique allow for the longest ROM and provide the biggest tension at the longer muscle length. But pick your favorites, doesn't matter, I also do shoulder press because it trains a different part of the ROM than lat raises and its a movement that translates into daily life strength and ability of lifting heavy things over your head.
Another advice is that shoulders can take a huge load of volume and volume is the biggest lever for growth according to the science so if you want for the delts to grow extra give them extra volume, for exampke shoulder to all your days and add high intensity techniques like drop sets and superset them with another non-shoulder exercise so that extra volume takes little time extra at the gym.
Remember that delts are a muscle group that proportionally grow more that other groups in people taking steroids, that is why you see some people with huge round 3D delts, so natural lifters like you or I need to much more volume on them for them to grow and even then will never get that big in proportion. I'm happy with my shoulders but it has been at the expense of giving them more volume than my chest, back, etc.