Delt /Tricep Workout Help

[BULKING_N]

Hey All,
Ok sorry if I posted this thread again!
Im keen on having new delt and tricep workouts for shocking new growth into them. I currently include drop sets, etc but will really appreciate some advice of the Pros!

My current Delt Workout include Dumbell Presses , Side LAterals, Front Raises, Cable Pulley Side Laterals, Dear Delt laterals . I tend to use 8-12 reps and switch things up constantly. Note, I dont use any barbell overheads. I feel much better with heavy dumbell work. Maybe drop the rep range a bit?

Triceps include heavy close grips bench, dumbell overhead extensions, cable tricep pulldowns and dips to failure . Sometimes include dips between the benches with 2 20 kg plate to failure..

Thanks ! ( Eating and Rest are in check as expected,Recently increased protein by added 40%)

BULKING_N

 

[IRONMAN83]

What you have sounds good to me, how much more do you think there is to do? You mentioned you already include drop sets, super sets, and you already mentioned all the major tricep and shoulder exercises so that pretty much covers all bases.

 

[BULKING_N]

Iron,thanks for the reply and vote of confidence. I think I have covered all aspects like you said. Adding some heavy dips will add a sting in the tail but cant handle alot of weight when doing parallel bar dips. I tend to rep out 1-2 sets on dips at the end of my workout . WIll consider making it a core part of my tricep workout and see where it goes.

BULKING_N

 

[IRONMAN83]

yeah dips are a great exercise, I just started doing them myself after a long time of not doing them. If youre doing alot of high rep stuff I suggest you try using more weight and less reps. You seem to be doing alot of isolation shoulder work, try using the bar and staying there for 5 or so heavy sets then hit some laterals and rear delts and thats it. If youre doing all that volume with lower intensity, a jump to low volume, high intensity routine should put some muscle on you. I try to jump back and forth between the two but im pretty addicted to lifting heavy.

 

[MassMachine]

Too Much

The problem is you doing to much. Try less movements,1-2 is more than enough. A few warm up sets and 2 hard sets is more than enough also. You are frying everything. Listen to Heron, Dante, Big A or BBB. Look what BBB is doing drug free with infrequent High Intensity training.
Less is More.

 

[BULKING_N]

Mass Machine, I stick to 2-3 exercises per workout guys and my sole mass builder for delts are seated overhead presses. I had just outlined the list of exercises I rotate in my various workouts. My delts do get worked when I do chest and back so I dont have to pound them as hard and overtrain them. You're right.
Yes I go ''heavy'' on all my exercises. 8-12 reps, sometimes 6. Im not a pro as you can tell but soaking up all the info I can get. Thanks M.M and Ironman

 

[Conan21]

do you do the same workout over and over and over again? ur not necessarily doing anything wrong, u just might need something different.

what about rep schemes? do you use the same ones all time? and do u use alot of variation in ur rep schemes in the same workout?

I'd say switch ur rep schemes to something different. if you've been doing 12+ reps per set. do some workouts in the 5-8 rep range (or lower) and develope some strenght. keep ur reps relatively close to the same in a given workout and do not do all kinds of rep ranges. train for a specific training effect. Its good to follow the law of repeated effort.

keep ur workouts simple but specific

 

[DOGMA]

I have yet to see someone who has truly exceptional shoulder's who does not use a standing military press with the big bar as their core lift. You could also try your seated dumbell press's using a flat bench vs the chair supporting your back. When you use this exercise withoput back support it forces the dumbells to be more level to your shoulders and forces more stimulation to the muscles of the shoulder ie less pec's . Try them and tell me what you think.

I would also add that the weighted dip is the best tri builder for me anyway. Its equivilent to the squat for the upper body.