How to get dem juicy delts?
Replies
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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.
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.0 -
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 -
livingleanlivingclean wrote: »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 possible
And possibly photoshopped.. but being very lean helps.0 -
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trigden1991 wrote: »
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While I don’t think I have “juicy delts” per se, I’ve noticed a lot of development in that area over the last couple of years. I do a TON of over head work, presses, push presses and jerks. It’s definitely more noticible the leaner I am.6 -
Keladelphia wrote: »
While I don’t think I have “juicy delts” per se, I’ve noticed a lot of development in that area over the last couple of years. I do a TON of over head work, presses, push presses and jerks. It’s definitely more noticible the leaner I am.
Thanks so much!! you definitely have what I'm trying to achieve! I just want separation that's visible without flexing or all pumped up.
What kind of volume and training frequency do you currently do and what is your diet like? Do you eat above or around maintenance more often than not?
Also, not to be creepy but you have an absolutely beautiful back2 -
Higher concentration of creatine receptors in traps/delts than most other muscles.
https://www.ncbi.nlm.nih.gov/pubmed/10664066
And supposedly here, but I don't have full access: https://www.ncbi.nlm.nih.gov/pubmed/7005620
I don't have any creatine, but my fronts grow relatively easy just from OHP/BP. I have to do a ton of isolation volume with lateral raises, bent over raises, face pulls etc. to get anything noticeable out of the laterals and posteriors. Heavy pulls and rows don't seem to do much for me there.0 -
I will add, the leaner I get, the better my delts are. I am doing PHAT which has a good amount of shoulder work, which may be contributing to that as well. There is probably also a genetic component which can influence how they look. If i can dig it up, Eric Helms has a good piece on it; he actually compares him and his buddy who are the same height, weight and is a body builder, too. But they have preferred poses back on structure.
ETA:
https://youtu.be/RkFN_u5niCM0 -
rainbowbow wrote: »Keladelphia wrote: »
While I don’t think I have “juicy delts” per se, I’ve noticed a lot of development in that area over the last couple of years. I do a TON of over head work, presses, push presses and jerks. It’s definitely more noticible the leaner I am.
Thanks so much!! you definitely have what I'm trying to achieve! I just want separation that's visible without flexing or all pumped up.
What kind of volume and training frequency do you currently do and what is your diet like? Do you eat above or around maintenance more often than not?
Also, not to be creepy but you have an absolutely beautiful back
Thank you so much!
As far as training I train competitive Olympic weightlifting five days a week (and yoga at home five days a week though I doubt that has done much muscle building). I have a coach that writes my programming but a typical sessions is some type of snatch variation working to a 1-3 rep max and then about three drop sets at 85-90% of the max, same thing for some variation of the clean and jerk. Then I’ll have heavy squats (front or back) superset with either jerks, snatch grip or clean grip push presses or strict presses (always working to a max set of 1-5 reps with drop sets). Then I’ll have HEAVY snatch and clean pulls and bodybuilding work, think lots of rows, DB flyes, DB rows and DB shoulder presses again always working to a max with drops but the bodybuilding work is usually in the 5-7 rep range. Sorry if that was too much info but I can send you an exact sample day if you’re interested.
As far as diet I’ve run two full bulks and one mini bulk over the course of 2.5-3 years or so since I lost my initial weight. The pics I posted initially were about 2kg before the end of this years cut for a meet I had last Sunday. I won’t be able to bulk this year based on current muscle mass if I want to remain in my current weight class. I just transitioned back to maintenance calories this week. Just for frame of reference I added a pic after my initial 100 pound weight loss but prebulks so you could see my initial delts before the bulk cut cycles.
*edit to add no “creatine” lol10 -
Wow, losing 100 lbs and achieving that physique is amazing.
Congratulations.1 -
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