How to get dem juicy delts?
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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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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 back 2 -
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_u5niCM 0 -
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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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_u5niCM
Same here. My delts don't "pop" until I get fairly lean but it also took about 5 years and a large amount of volume to bring them up.
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I think low body fat has a lot to do with it.
I have a friend who just competed in a bikini comp, I wouldn't say she had juicy/boulder shoulders before/early in her prep. But by the time she had leaned out they REALLY started to pop. It was amazing.0 -
@rainbowbow
How strong is your OHP currently?0 -
I don’t know if I have juicy delts but I’ve had boulder shoulders & biceps for most of my adult life. I was a decorative painter for 24 yrs & hand painted walls & ceilings. That is an arm & shoulder workout. Last year I got very lean and looked like rhis
*Edited to say I don’t take creatine, just food, whey protein and I got my best definition after doing PHUL.3 -
Most women with juicy delts are on creatine, if you know what I mean.
I take creatine, thanks...sheesh...delts is growing but not visible as covered in a lovely layer of fat...and lots of women work really hard for their muscle mass with and without juice..."if you know what I mean" does not automatically grow delts or any other muscle, it takes several hypertrophy cycles to get there...this goes for that other comment on anavar.
I do OHP, lateral raises, upright rows, that sort of thing. No pics as I am far far away from the lean-ness of you other ladies. Much props to all of you!
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I don’t think there is anything wrong with creatine, btw. I do think low body fat has a lot to do with seeing that separation from delts to bicep. The above photo was me at my very leanest. My abs felt like just skin over muscle-so weird! I lost my bust at that BF%. I’ve since gained 9 lbs and have my bust back. My arms still look defined but maybe not quite as lean.0
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I've been working with pl coach on bench. I was already doing OHP (on separate day).
I continued OHP following 5/3/1 scheme. She had me start doing more shoulder isolation for bench accessory.
3x10 on front delt machine
3x10 db side raises
3x10 side raise machine
3x10 rear delt crossovers
3x10 db rows
...all as heavy as I can go.
Delts aren't totally juicy yet, but will be.0 -
Just adding my 2 cents..
You don't need creatine or any other supplements to achieve what you're looking for.
Have you ever tried training your arm muscle groups to failure? But do 2 arm excercises rather than by volume, do it by time. So instead of 3 sets of 10 bicep curls for example, do 1 minute of tricep curls BUT use a lighter weight and go slow. Then, with no resting, an inclined curl, again going slow for another minute. Rest for 1 minute then repeat excercises for 5 minutes, go down in weights if you need to.
The idea here is to really feel the burn in the targeted muscles and work through that pain.0 -
Most women with juicy delts are on creatine, if you know what I mean.
This is not true. These are my arms and I am not on creatine. I'm not saying they are juicy by any means, but still noticeable even at 20% BF
Also, That middle pic was taken yesterday, which was leg day, so there was no shoulder pump.5 -
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.
I have switched to close grip flat bench to hit shoulders and triceps more than my chest. It has done miracles for my arms.0 -
In it for the sexy arms. I’m still 60lb from my goal weight but I really want well defined arms as well so this thread is great. All of you look AMAZING. I currently lift but I’m getting some great ideas for more accessory lifts I should focus on.
*Yes I’m currently losing weight but I love this sub forum for all the lifting advice.0 -
I would attribute it more to the leaness. You COULD put on a little more mass on the delts to make it look more pronounced, but that separation is from being lean and a little bit of posing to boot.
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Ironandwine69 wrote: »Most women with juicy delts are on creatine, if you know what I mean.
This is not true. These are my arms and I am not on creatine. I'm not saying they are juicy by any means, but still noticeable even at 20% BF
Also, That middle pic was taken yesterday, which was leg day, so there was no shoulder pump.
HOLY COW! Phenominal work, lady! Phenomial work.0 -
ijsantos2005 wrote: »@rainbowbow
How strong is your OHP currently?
I do working sets of 30kg (about 65 pounds)Ironandwine69 wrote: »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.
I have switched to close grip flat bench to hit shoulders and triceps more than my chest. It has done miracles for my arms.
Oh, good to know! Will switch this up, Thanks!! 0 -
I would attribute it more to the leaness. You COULD put on a little more mass on the delts to make it look more pronounced, but that separation is from being lean and a little bit of posing to boot.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Haha, that's what i'm starting to think. And that sucks, because I really hate cutting and maintaining in the high teens instead of mid 20's. It's hard to hit my macros at a lower body fat percentage and i struggle with compliance.
Maybe i'll try doing a short 10 week cut and then reverse to see how much I can possibly maintain on at lower body fat. Last time I was around 18% I was maintaining on 1,800-ish (without cardio) and my hunger levels usually fall in the 2,300-2,500 range so I didn't maintain for long. 0 -
rainbowbow wrote: »ijsantos2005 wrote: »@rainbowbow
How strong is your OHP currently?
I do working sets of 30kg (about 65 pounds)
Strength and size are closely related when you're natty. 100 lbs overhead press is a solid goal for a woman, and I'm sure you'll have some nice delts by then.1 -
ijsantos2005 wrote: »rainbowbow wrote: »ijsantos2005 wrote: »@rainbowbow
How strong is your OHP currently?
I do working sets of 30kg (about 65 pounds)
Strength and size are closely related when you're natty. 100 lbs overhead press is a solid goal for a woman, and I'm sure you'll have some nice delts by then.
So adding another 15kg to my OHP might be possible but then i'd be lifting like local PL numbers for women of my size.
I'm assuming you mean 100lbs for a working set and not a 1RM? 0 -
rainbowbow wrote: »ijsantos2005 wrote: »rainbowbow wrote: »ijsantos2005 wrote: »@rainbowbow
How strong is your OHP currently?
I do working sets of 30kg (about 65 pounds)
Strength and size are closely related when you're natty. 100 lbs overhead press is a solid goal for a woman, and I'm sure you'll have some nice delts by then.
So adding another 15kg to my OHP might be possible but then i'd be lifting like local PL numbers for women of my size. I'm assuming you mean 100lbs for a working set and not a 1RM?
Just the act of working towards that goal is what's important. You can shoot for working sets, a 1RM, or a calculated 1RM if you desire.0
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