How to get dem juicy delts?
rainbowbow
Posts: 7,490 Member
So I'm a personal trainer and have been lifting for several years (I'm sure most of you have seen me around), but this is kind of a question directed at other women who have actually achieved it... how the hell did you get your arms and more specifically your delts larger?
I have been training for years, I have been progressive, I'm much stronger, I do a lot of volume and progression, I have worked in multiple reps ranges, etc. etc. etc. but I just feel like I'm always going to have tiny arms! I only really achieve the look I'm going for when I'm actually in the gym and have an active pump going.
I don't want massive arms, I just want more pronounced delts and separation. Think something like the attached.
Is this a matter of body fat? Or what have you guys done to achieve this look?
I have been training for years, I have been progressive, I'm much stronger, I do a lot of volume and progression, I have worked in multiple reps ranges, etc. etc. etc. but I just feel like I'm always going to have tiny arms! I only really achieve the look I'm going for when I'm actually in the gym and have an active pump going.
I don't want massive arms, I just want more pronounced delts and separation. Think something like the attached.
Is this a matter of body fat? Or what have you guys done to achieve this look?
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Replies
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Oh, and just for reference if I had to think about anyone whose arms mine most look like currently it would be Emily sky's arms. But again I only have this look with a pump and with outward rotation/ posing of the arm. You can see what I'm talking about in her second photo when you see the arm head on.
I want clear separation more like the previous photo when I'm just laying around doing nothing and not posing. Hope that makes sense!
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I am not there yet, but definitely following for answers. I would love larger delts (maybe not quite like the photo shown, but even a little bit more than what I have now would be awesome). Is she a bikini competitor? I feel like they all have awesome delts. I know they do several muscle building cycles.. with probably a lot of focus on the delts.. and then get really lean for shows so the muscle pops.
As for me, I do full body, I hit them around twice a week normally, but I've added an extra upper day to add more volume.. I am in a surplus though, so I would imagine I am going to see some growth, fingers crossed. I will let you know how that works out. Have you run bulk cycles to grow them? That might help if you haven't tried it already.
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If you see Emily Skye during a competition, you can see more separation... so seems it could be a result of very low bodyfat
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Most women with juicy delts are on creatine, if you know what I mean.3
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BFR side raises rip up my delts. Overhead press is good. Pull-ups. Reverse flys.1
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Heavy presses will do it everytime for the fronts.
Preferably barbell bench & OHP or seated.
Incline Barbell/DB is the only thing I might add.
Heavy pulls for the rear.
Bent rows are top shelf with cleans a decent option as well.
There is nothing more optimal for growth unless you are bobybuilder status.
My delts are huge and defined and bench, OHP, and deadlift are the only lifts that would give my delts work because I powerlift.
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I am not there yet, but definitely following for answers. I would love larger delts (maybe not quite like the photo shown, but even a little bit more than what I have now would be awesome). Is she a bikini competitor? I feel like they all have awesome delts. I know they do several muscle building cycles.. with probably a lot of focus on the delts.. and then get really lean for shows so the muscle pops.
As for me, I do full body, I hit them around twice a week normally, but I've added an extra upper day to add more volume.. I am in a surplus though, so I would imagine I am going to see some growth, fingers crossed. I will let you know how that works out. Have you run bulk cycles to grow them? That might help if you haven't tried it already.
Thanks! I have run several bulk cycles but have a hard time feeling fluffy for very long especially in my profession; so that could certainly be a limiting factor. I was starting to think that either i just suck at arm training or i'm staying in that realm of too fat for definition and not enough fat to sufficiently bulk.
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For me I think its my genetics are at play. I am 49, been lifting for about 3 years, I am on my 5th..ish bulk (my first 2 don't count cause they were trial and error bulks and quite short).
I do integrate bicep and tricep work, my back is predominately the one area I really wanted to look amazing. When I put in all the shoulder work, back work and arm it seemed to have worked out.
eta: I will never look like that pic at my age for sure, but she has an awesome physique!
What kind of shoulder specific or arm specific (bicep/tricep) work do you mainly do? 0 -
quiksylver296 wrote: »
I think they're saying that most women who acheive big delts are on some sort of PED.0 -
rainbowbow wrote: »quiksylver296 wrote: »
I think they're saying that most women who acheive big delts are on some sort of PED.
Yeah, I got it. Just wanted to see if they'd come back and actually say it.
For what it's worth, I DO use creatine.
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Heavy presses will do it everytime for the fronts.
Preferably barbell bench & OHP or seated.
Incline Barbell/DB is the only thing I might add.
Heavy pulls for the rear.
Bent rows are top shelf with cleans a decent option as well.
There is nothing more optimal for growth unless you are bobybuilder status.
My delts are huge and defined and bench, OHP, and deadlift are the only lifts that would give my delts work because I powerlift.
Awesome, much appreciated. I'll be honest, i've been neglecting really hitting up bench as hard as i can (especially variations like incline/decline) because I feel like i've already got small boobs that look like "pecs" and i found that i was really really developing pecs. I know that's stupid to neglect a major muscle group; but still. 3 -
quiksylver296 wrote: »rainbowbow wrote: »quiksylver296 wrote: »
I think they're saying that most women who acheive big delts are on some sort of PED.
Yeah, I got it. Just wanted to see if they'd come back and actually say it.
For what it's worth, I DO use creatine. i don't know how i missed the sarcasm there 0 -
Having the separation comes from being lean I think...and pumped up
I've come to the conclusion that I'm never going to have round boulder shoulders as my muscle is long and attaches too far down my arm. mine are longer than my husbands (who is taller than me)1 -
Actually, here's a behind the scenes shot that we got when we were adjusting lighting and stuff like that. I'm flipping my hair back hence he weird pose and absolutely horrible facial expression.
But this was July 2016 and i've already run another full bulk cycle after this and i'm been really hitting shoulders as much as I can swing it. I've made progress since then (especially in my biceps) but I still feel like i'm not progressing where i want to be.
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I thought I might have something to contribute but you ladies far outweigh and exceed my expertise and look way more fab.. what was I thinking.. lol
... Carry on..0 -
livingleanlivingclean wrote: »Having the separation comes from being lean I think...and pumped up
I've come to the conclusion that I'm never going to have round boulder shoulders as my muscle is long and attaches too far down my arm. mine are longer than my husbands (who is taller than me)
Well, you have absolutely fantastic arms
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rainbowbow wrote: »For me I think its my genetics are at play. I am 49, been lifting for about 3 years, I am on my 5th..ish bulk (my first 2 don't count cause they were trial and error bulks and quite short).
I do integrate bicep and tricep work, my back is predominately the one area I really wanted to look amazing. When I put in all the shoulder work, back work and arm it seemed to have worked out.
eta: I will never look like that pic at my age for sure, but she has an awesome physique!
What kind of shoulder specific or arm specific (bicep/tricep) work do you mainly do?
I do all my workouts at home.. dumbells/long bar/ez bar
Shoulder Press, Lateral Raises, Upright Rows, Reverse Flys
Arms seated bicep curls, hammer curls.. nothing elaborate. I will use the EZ for curls later in the week.
Triceps weighted bench dips, overhead extensions and also kick backs (I do not like skull crushers at all).
My back and shoulders are currently being done one day and then I hit them again later in the week. Deadlifts, Incline flys, incline press, pull ups... later in the week I do landmines for my back.
When I added chin ups and pull ups these have been major for me.
I might be doing all of this completely wrong... lol
No, thanks so much! I'll take this all into consideration.
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rainbowbow wrote: »Heavy presses will do it everytime for the fronts.
Preferably barbell bench & OHP or seated.
Incline Barbell/DB is the only thing I might add.
Heavy pulls for the rear.
Bent rows are top shelf with cleans a decent option as well.
There is nothing more optimal for growth unless you are bobybuilder status.
My delts are huge and defined and bench, OHP, and deadlift are the only lifts that would give my delts work because I powerlift.
Awesome, much appreciated. I'll be honest, i've been neglecting really hitting up bench as hard as i can (especially variations like incline/decline) because I feel like i've already got small boobs that look like "pecs" and i found that i was really really developing pecs. I know that's stupid to neglect a major muscle group; but still.
OHP is considered more beneficial than bench by some of the gifted strength gawds...even the ones with small boobs.0 -
rainbowbow wrote: »Heavy presses will do it everytime for the fronts.
Preferably barbell bench & OHP or seated.
Incline Barbell/DB is the only thing I might add.
Heavy pulls for the rear.
Bent rows are top shelf with cleans a decent option as well.
There is nothing more optimal for growth unless you are bobybuilder status.
My delts are huge and defined and bench, OHP, and deadlift are the only lifts that would give my delts work because I powerlift.
Awesome, much appreciated. I'll be honest, i've been neglecting really hitting up bench as hard as i can (especially variations like incline/decline) because I feel like i've already got small boobs that look like "pecs" and i found that i was really really developing pecs. I know that's stupid to neglect a major muscle group; but still.
OHP is considered more beneficial than bench by some of the gifted strength gawds...even the ones with small boobs.
Good to hear!! I'll try and adjust my training regardless to focus a little more on bench and OHP as you suggested. It might also be a good idea to do a serious cut (which i've been avoiding, because, food obviously) just to get a better idea of what i'm working with. It does seem according to other replies that having that level of definition in the delts may require a very low body fat percentage or creatine to stay both lean and cut looking.
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Just for reference here's a current idea of the volume i'm already doing.
day one where i hit shoulders: Overhead Press in the 3-5 range along with heavy deadlifts and pullups in the same range as the first and major part of my workout followed by
Superset:
Dumbbell shoulder press in the 10-12 range
Dumbbell Side Lateral raises (or i'll do One-arm Cable Lateral Raises) in the 10-12 range
Dumbbell/Plate front raise in the 10-12 range
Then i'll hit up some other bi and tri variations. I'll usually finish off with some banded pump enducing finisher kind of moves.
On my second day where i hit shoulders: rows, bench, and rack chins
followed by something like arnold presses, shrugs, dips, a couple row variations, and other bi and tri variations. Again, I'll usually finish off with some banded pump enducing finisher kind of moves.
I try and mix both rep ranges (maximal strength, hypertrophy, and endurance) as well as exercise selection (a selection of push/pull). I don't know if that's particularly helpful for anyone.1 -
rainbowbow wrote: »quiksylver296 wrote: »
I think they're saying that most women who acheive big delts are on some sort of PED.
Most likely Anavar.
The fitness competitors also are using something to achieve low bodyfat levels.
The men with those weird protruding delts are injecting synthol.
This is the reality unfortunately.
I guess winning a $5 plastic trophy makes it all worth it though.
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rainbowbow wrote: »quiksylver296 wrote: »
I think they're saying that most women who acheive big delts are on some sort of PED.
Most likely Anavar.
The fitness competitors also are using something to achieve low bodyfat levels.
The men with those weird protruding delts are injecting synthol.
This is the reality unfortunately.
I guess winning a $5 plastic trophy makes it all worth it though.
Maybe some... But not all.
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rainbowbow wrote: »livingleanlivingclean wrote: »Having the separation comes from being lean I think...and pumped up
I've come to the conclusion that I'm never going to have round boulder shoulders as my muscle is long and attaches too far down my arm. mine are longer than my husbands (who is taller than me)
Well, you have absolutely fantastic arms
Thank you... They aren't that big though! More Emily Skye, less the first inspo pic..1 -
livingleanlivingclean wrote: »rainbowbow wrote: »livingleanlivingclean wrote: »Having the separation comes from being lean I think...and pumped up
I've come to the conclusion that I'm never going to have round boulder shoulders as my muscle is long and attaches too far down my arm. mine are longer than my husbands (who is taller than me)
Well, you have absolutely fantastic arms
Thank you... They aren't that big though! More Emily Skye, less the first inspo pic..
See, this is why i'm wondering if there's a key to training delts for that specific "look". I feel like most bikini competitors i've seen have some variation of this delt development. :hmm:0 -
rainbowbow wrote: »quiksylver296 wrote: »
I think they're saying that most women who acheive big delts are on some sort of PED.
Most likely Anavar.
The fitness competitors also are using something to achieve low bodyfat levels.
The men with those weird protruding delts are injecting synthol.
This is the reality unfortunately.
I guess winning a $5 plastic trophy makes it all worth it though.
Are some competitors getting a boost? Sure. Hell, there are about 10 girls at my local GYM who i'm certain are getting a boost. But certainly not all of them!
I just don't feel like the initial goal or look i'm talking about is outside the realm of possibility for a natural individual. ya know? Like, the woman in the photo is 5'4 and weighs 108 pounds for christs sake.0 -
There is no secret to the exercises to build shoulders.
Shoulder exercises: exrx.net/Lists/ExList/ShouldWt.html
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There is no secret to the exercises to build shoulders.
Shoulder exercises: exrx.net/Lists/ExList/ShouldWt.html
ooh, i forgot this existed. thanks! 0 -
rainbowbow wrote: »Is this a matter of body fat?
idk . . .maybe? for what it's worth i do have pretty good delts**, but i can't tell you how they would look if i went and gained a whole bunch of fat.
as for what i did to get them, i think just being a cyclist for decades gave me a good start before i even went near a weight. and then either cause or effect . . . overhead press and front squats are my two most-favourite and most comfortable lifts. that's the front and the mid, and then i guess rows are my biggest contributor for the rear.
saw the discussion on bench. just so you know, i went on a bench-pressing-is-stupid strike for a good part of the year and my showcase lift ohp suffered like crazy from it. there's more pec in the overhead press than i was giving myself credit for, and i also think that the bench was probably helping to support my entire 'shelf' musculature and cueing. so i have put bench back and the fix to my form with the ohp was immediate.
** i wouldn't normally say that, but i have it on the authority of a total stranger in my local rec centre recently, so. she asked me to push up my sleeves for some other reason and claimed to be really impressed. pics not available though.
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rainbowbow wrote: »livingleanlivingclean wrote: »rainbowbow wrote: »livingleanlivingclean wrote: »Having the separation comes from being lean I think...and pumped up
I've come to the conclusion that I'm never going to have round boulder shoulders as my muscle is long and attaches too far down my arm. mine are longer than my husbands (who is taller than me)
Well, you have absolutely fantastic arms
Thank you... They aren't that big though! More Emily Skye, less the first inspo pic..
See, this is why i'm wondering if there's a key to training delts for that specific "look". I feel like most bikini competitors i've seen have some variation of this delt development. :hmm:
Posing helps a lot - most pics you see would be taken pumped up and the body being held in a way to make everything look as good as possible0
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