Delts that could go for days!!!

Sups guys... Notice that my Delts no matter how hard I work them never get sore! I blasted them with a new routine last night and wake up and the fine, like I never worked them? That's the only muscle group that never gets sore! And I really work the hell out of them!

What's your delt routine?

Can you post your delt workout? Keen to check it out. Including reps/sets.

How do your delts look? If you have nice , big, round delts, outer caps and separation between the 3 delts, then great!!

Maybe you're doing to many sets and not enough weight..?

Are you shouder pressing till failure , Or are you exhausting your shoulders with to many sets feeling buggered with pumped shoulders when you leave gym but you haven't really trained them?

Machine shoulder press 3 sets, 12 reps
Bent over lateral raise 3 sets, 12 reps
Arnold press 3 sets, 12 reps
Cable rear delt flys 3 sets, 12 reps
Bar raises 3 sets, 12 reps

On bar raises I uses a 3-2-2 tempo!
Sometimes my last sets fall short, only to get maybe 8-10! I go heavier each set!
As far as Delts, it's my fav day! I have very broad and wide shoulders!!!

I also do traps on this day also...

That's not a very hectic routine, you can up all to 4sets 8-12 reps! It also helps as said to push for that extra weight, especially on the press movements! I would also add in two rotary cuff exercises. You will drag your arms out of the gym.

imo i would use powerlifting exercises then ... olympic bar and a 20 each side and up right row into a press ... my shoulders never get stiff as such but a pump i will never forget

Zimbulk88 wrote: imo i would use powerlifting exercises then ... olympic bar and a 20 each side and up right row into a press ... my shoulders never get stiff as such but a pump i will never forget

Will give this a try... Sounds like a killer routine!

pr0gr3s1v3 wrote: That's not a very hectic routine, you can up all to 4sets 8-12 reps! It also helps as said to push for that extra weight, especially on the press movements! I would also add in two rotary cuff exercises. You will drag your arms out of the gym.

I usually do more by I tried this last night and it worked GREAT! What kinda rotator cuff routines do u do? I do warm up rotator cuff sets on all upper body! Before I start the workout!

@ zimbulk88 is that a slow controlled movement and a quik snap into the press position or slow and controlled all the way through?

that is correct ... i was taught that powerlrfting movements bring about the best mass .. that works for me so doesnt mean it will work for u... but try and let us know

Will do brother!!

That's not powerlifting. Just want to mention that..

CHAPEL wrote: That's not powerlifting. Just want to mention that..

Thought so.. Lol but hey! With the right weight, should be a awesome set!!!

Let me just add my 2 cents.
It does not matter how many sets or reps you do if the weight you're using is not right. If you're aiming for 10 reps, you don't stop after 10 reps if you can do another. I see many people stick to the rep count regardless of how the muscle feels!

I'm not saying you do this, but you might be without even realising. You find that some guys lose focus, listening to tunes or staring at other dudes, worrying about their egos and then fail to focus on the training!

Your last rep should really be your last rep, as in if you try squeeze out another you shouldn't be able to. If you can get more reps out, increase the weight. If you can get to your rep count, then reduce.

I never ever stick to a a rep range in a set, I always do pyramids.
Week 1&2 = 4 sets, 12, 10, 8, 6
Week 3&4 = 4 sets, 10, 8, 6, 4
Week 5&6 = 4 sets, 12, 6, 6, 10

You never get tired of the same routine. You always tend to focus on the rep count and the right weight.

Anyway, hope this helps, cheers!

Woke up this morning and my shoulders were a little sore...!?!? Funny how that works! I Pick the weight that's works... So of I'm going for 10-12 on my last set, I may only get 8-10.. First two sets are always 12 reps tho and if in set 1 or 2 I fell I can get a couple more, I just do 1-2 strong negatives.