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For the big guys, deltsroutine

Geoffke

Banned
Joined
Jun 6, 2002
Messages
945
Hey you big freaks,

Can you right down your deltsroutine please?
Phil, Big a, wolverine,shawnfreaks,BBer,etc..

Thanks for your time
 

bloded

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Jun 5, 2002
Messages
157
1 set of military press to failure (after 2 warmup sets)
1 set of machine side laterals to failure
1 set of rear laterals to failure
Keep the weights heavy as possible and practice strict form.
 

vitor

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Jun 8, 2002
Messages
1,184
Hmm

On cycle in MAss Mode, Im more of a volume guy then the rest of these guys.

1. Dumbell Presses start with 60lbs then 80's then 110's,
2. Hammer Strength PRess's 3-4 sets
3. Side Laterals 3 sets
4. Upright row 3 sets

shrugs, maybe some burnout machine shoulder presses, sometimes I use the ped dec for rear delts.
 

Pusher

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Jul 8, 2002
Messages
615
I usaully hit delts/triceps on the same day.

Hammer Strength military press, 2-3 sets.
DB Laterals, 1 warmup, 2 sets.

Hit rear laterals on back day with rear laterals on the cable x-over.
 

preist943

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Jun 6, 2002
Messages
770
Re: Hmm

vitor said:
On cycle in MAss Mode, Im more of a volume guy then the rest of these guys.

1. Dumbell Presses start with 60lbs then 80's then 110's,
2. Hammer Strength PRess's 3-4 sets
3. Side Laterals 3 sets
4. Upright row 3 sets

shrugs, maybe some burnout machine shoulder presses, sometimes I use the ped dec for rear delts.
im with you bro lol
 

boing

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Jun 24, 2002
Messages
126
Am I the only guy who does behind the necks???

I started doing those, on the smith pyramid up to a single and my delts really started to grow.

Behind the neck 5 sets - start with a warm up 12 reps then up the weight to a single- Drop weight to a burn set
Side laterals - Volume 4 set of 8
Rears - Use an angled bench - Heavy and slow
Front delts - finishing movement

Sometimes throw in some miltary's.
If you can still raise your arms up you are doing enough!!!

Boing "the english_bulldog"
 

Pusher

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Jul 8, 2002
Messages
615
boing said:
Am I the only guy who does behind the necks???
You're probably the only one who still can. LOL

I get to the bottom slowly then POP!...a little lower POP! POP! as both shoulder joints snap crackel and pop as the weight goes down. I wish to hell I could still do barbell militarys, but I can't. So I stay safe with levers.
 

biggerthanyou

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Jun 11, 2002
Messages
232
my shoulder routine is different every week. but I always stick to the basic core exercises. Play around with things and see what works for you. just don't try all the fancy ass shit. stay strict, feel the muscle and tear the bitch down. if can still lift your arms when your done, you diden't do it right. but just play with your set, rep range to see how your body responds to the different stresses it endures.
good luck and be safe....

bigger....
 

stevehnsn

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Jun 25, 2002
Messages
271
Training shoulders...

Make sure you don't train shoulders too close to training chest. Or you could choose to train them both on the same day. You probably want to stay away from going behind your head. People that do a lot of these, end up not being able to do them at some point in the future. I would do something like this:

*Standing military press OR Seated DB press OR seated military press- warm-ups, 5 reps with a weight you can do for 6-7 reps, 5 hard reps (to failure) with a little more weight, then go back to the weight you used for the first set, and go for 8.
*Upright rows SUPERSET with Side lateral raises with DBs- two sets of eight should work nicely.
*If you feel that you MUST, you may add another couple sets or some kind of assistance exercise (like lateral raises), but don't overdo it. Experiment.

Shoulders get hit with most other workouts as well, so this should be an efficient protocol to follow for good shoulder growth. Make sure you do some bent over rows on back day, to really hit the rear delts. Go heavy!
 

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