>refuses to grow if you're nattyWhat's your routine bros?
>>77324177I just do thrembo sets of 8 dumbbell movements for each delt.
>>77324177try lower weight lateral raises. kill your ego, grab light weight and fly like ur life depends on it. after a thousand painful flies along with lower bodyfat, you will see a heart on each of your delt. this is the consensus of natty pros who train like their life depends on shoulder growth (ifbb natty men's physique pros)
Progressive overload OHP, lateral raises, rear delt flies, internal and external rotations
>>77324177Single arm lateral raises at low weight and high reps.Make sure you lean on a chair or a wall while doing them so that you work your delts instead of your traps.
>>77324177Scott pressBanded shoulder iso stepups (sounds autistic but basically wrap a band around your arms so it compresses your shoulders together a bit and grab some dumbbells, then do stepups. Every time you move you are forced to use your medial delt to maintain your posture)
>>77324177arnold lat raiseshttps://www.youtube.com/watch?v=7usMrRfEiYwon an incline feels real good too
>>77324177Feeder workouts: light weight 100 reps, 3 sets.
>>77324177lateral raises + dipsI'm at 13% bf natty and you can see a noticeable separation between my shoulders and arms
>>77324498>t.
>>77324513>>77324524
>>77324177I have been doing dumbell ohp and shrugs with weight held in front instead of sides, and ending with barbell rows lifting up to shoulder height and holding fir a nice sqeeze
>>77324177Even redditors know about lateral raises anon. Very humbling exercise.
>>77324177OHP.
>>77324177The medial deltoid isn't even half that big. Focus on the rear and front delt.
>>77324190This. Also I find it's impossible to 'feel' the lateral delts with anything under 15 reps, so you need a weight that feels like a joke for the first 8 to 10 and trust you'll feel the work after that. Laterals were by far the hardest exercise for me to find a variation that actually grew the target.
Side press on the hammer strength chest machine. Old niggaz from Misc will remember Diamond Delts. Imagine being in a closet with the walls closing in and you're trying to press them back out, that's a pure side delt press. With all the hundreds of weird machines that have been built, I can't believe this one very useful variation hasn't been built and so I sit sideways on the HS Chest.
>>77324826you should try monkey (armpit) rows - you hold dumbells at your sides and make an upward pulling motion similar to when you pull your pants up. then you hold the squeeze.
Clean and pressSnatchSometimes lat raises
>>77324177Is BTN press good for side delts? I've been doing BTN press for about 2 months but I can't seem to get above 35kg x 10.
>>77324177I do this with low weight and it fucks me up
>>77324190You're trolling, right? They're on roids.
>>77324177It's a huge filter for those who understand physics and biomechanics. Keep on using your back for lateral raises and shoulder press and see how much bigger you get. Look how huge goggins' back is he can do pullups all day, he must do a lot on chest supported row.
Just do your shoulder presses and lateral raises, it's that easy.
>>77324922Yes. It also keeps your shoulders healthy if you do it regularly
>>77325424>>77325445
>>77324513>>77325424>>77325445>advocates for 3-4 inches of motionI knew you were retarded but know I also know you suck cocks and have nogains. ngmi bot-sama
quit egolifting and do low weight high volume strict, STRICT, overhead press
>>77324190I switched to slow-cadence reps and sawed off 33% of my per-rep weight but I've noticed I have a much more definite shoulder pump, visible veins during the movement, and residual soreness for days after. I might look like a bitch but it seems to be working
>>77324177>refuses to grow if you're natty>What's your routine bros?>2026Enhanced natty, duh.>t. much higher-tier molecule skillz than NIH, just does some pullups and lateral raises 4 'em
>>77324177What worked for me was going as heavy as I possibly could and slow on the way down. Once you're out of gas swing that shit up and fight the eccentric
>>77324177>>refuses to grow if you're nattyNo, it just takes time and effort to notice the difference.
The answer is overhead press. Incorporate it into a program with progressive overload and watch your delts blow up (as long as the other aspects like diet and sleep are nailed down). Good form is important but it's natural for it to break down a little when pushing higher weights. Being a form nazi is one tried and true way to ensure you remain DYEL forever.
>>77324177I think you want to be mainly doing various forms of military press and prison rep pullups to actually get all 3 delts the easiest and most broadly to make sure that development doesn't become unbalanced. You can and should try everything though and see what works.
>>77326390>have to eat moreYou also have to lift more frequently for delts just like arms, forearms, calves. They're super difficult to isolate without kipping especially on ohp to actually end your workout with a fully pumped muscle, prone to injury, flies are not easy to make maximally effective, cables are good for tut but dbs feel heavier albeit at different weights, machines start at the bottom of the rep so it sucks.
>>77326692>weighted pullups >you stay at the upper portion doing prison reps>widegrip and btb>lean back>never lose tensionIt feels super weak there for me and if you really only contract the rear delts it's pretty solid. Try it out that way. Neutral grip is also solid. I guess I also kind of do it like a face pull. I think rows are also good but rear delt flies are better, and that stuff like unilateral machines or cable rows are better than a bb row. I was fucking around doing rear delta flies at 100 lbs of course bad form but I usually use core rotation and upper back muscles and I don't really have any kind of chest brace for it and I would prefer a machine chest supported row to barbell or dumbbell for delts.
>>77326452You have realized your posts are being deleted and you are not welcome here right? Why do you keep posting? Literally no one wants you on this forum. Kill yourself you weird, third world, isometrics loving, faggot.
>>77326809woah woah woah, isometrics have their place anon
OHP 3x5 135lbslateral raises 3x12 25lbsface pulls 3x12 65lbsif you lift less than that, you’re a weak faggot and that’s why your shoulders are small. these are BARE MINIMUM numbers. get stronger.
>>77326890>sub-2pl OHPAHAHHAHAHAHAHHAHAHHAHHAHAroflmao
>>77326814He advocates for only isometrics if you bother to read his bullshit. I agree they have some utility.
>>77326809His posts are pretty good, just has an annoying posting style for most people and is saying something other than lateral raise or OHP so people lose their mind. Its really easy to try a lot of this shit out for 2-4 weeks and see if it seems like it could work at all. Instead, people just argue all the time and don't change anything they do. If something is not working, make a change and try it out.
>>77324356starting to feel like strict form and not "cheating" reps is a fucking meme.
>>77327351If you're roiding then everything is a meme, you get huge ni matter what you do.If you're natty then you need to keep an eye on not injuring yourself.
>>77324177Upright rows did plenty for me. After like 5 years of lifting and having totally unremarkable delts, 6 months of upright rows after overhead presses or weighted pullups made huge difference.
>>77327455but muh shoulder impingement
Why is that schizo still posting? I returned to /fit/ after a few months, and the first thread I clicked on was full of his retarded babble. Does he still shit up every thread? Doesn't he have anything better to do with his life?
>>77327209I don't mind his posts because he knows just enough that I've gotta improve my understanding of anatomy to understand why he's wrong, but he says incredibly dumb shit like 'you can't strengthen your gastrocnemius with your leg straight', which is basically the only position you can strengthen it in
>>77324190This. I just spam lat raises via dumbbells, cables, and machines to really up the shoulder volume. They can handle quite a bit of volume compared to hitting chest and back hard. Just don't be a retard about recovery>>77324177How lean are you op? A small waist will make them look much bigger in your silhouette. A lot of fatties think their shoulders are lacking when really its just a lack of definition and abundance of fat
>>77326809>You have realized your posts are being deleted and you are not welcome here right? Why do you keep posting? Literally no one wants you on this forum. Kill yourself you weird, third world, isometrics loving, faggot.2 l8 bitch bot gpt, the cat is out of the bag, backhanding pajet killing spree it is for rear side delt, pimp slap it is, weighed with rubber pull from across body to the side and slightly up THE BACKHAND THE PIMP SLAP just barely past vertical humerus and THAT is why you deleted it not, cause it works without fucking up anything :D
>>77327900>I don't mind his posts because he knows just enough that I've gotta improve my understanding of anatomy to understand why he's wrong, but he says incredibly dumb shit like 'you can't strengthen your gastrocnemius with your leg straight', which is basically the only position you can strengthen it inlies bot and moving goalposts inb4 u erased everything i wrote :D gastroc BENDS THE KNEElike in upright paced walking, i don't need more i got more than i ever dreamed of :D >The gastrocnemius muscle primarily functions to plantar flex the foot at the ankle joint and flex the leg at the knee joint. FLEX THE LEG AT THE KNEE JOINT not extend bitch bot gpt and if you try to grow it with standing calf raises u will repeatedly POKE it with femur head and in actuality it will get injured shortened and atrophied
>>77324188>Thrembo
>>77328707Standing calf raises actually make calves smaller? Maybe this is why I can't grow my calves. How about seated calf raise?
>>77328836>Standing calf raises actually make calves smaller? Maybe this is why I can't grow my calves. smaller and injured and stiff - all of those >How about seated calf raise?soleus lacks bending knee against resistance component for gastrocnemiusand i think gastroc will get cramped out (cause there's too much knee bend) trying to help and again will get injured and stiffen there's literally nothing better for calves than upright paced walk second from left is mitbo, climber, climbers heelhook, heelhook a is bend in da knee against knee extending resistance but don't change the subject don't move the goalposts bot :D the thread is about rear and side delt right? >>77328700>2 l8 bitch bot gpt, the cat is out of the bag, backhanding pajet killing spree it is for rear side delt, pimp slap it is, weighed with rubber pull from across body to the side and slightly up>THE BACKHAND>THE PIMP SLAP>just barely past vertical humerus>and THAT is why you deleted it not, cause it works without fucking up anything :D
>>77328820>>Thremboi addressed that as well before but you erased it bot - yes if you want literal balls that look constantly flexed you need roids and that unnatural roidous watery turgor wherein "muscles" appear to never relax but that's exactly like wanting to have plastic tits as female - the analogy is perfect >>77328700>2 l8 bitch bot gpt, the cat is out of the bag, backhanding pajet killing spree it is for rear side delt, pimp slap it is, weighed with rubber pull from across body to the side and slightly up>THE BACKHAND>THE PIMP SLAP>just barely past vertical humerus>and THAT is why you deleted it not, cause it works without fucking up anything :D>>77328707>>77328912
>>77324177Leaning forward shoulder fliesTrain heavy and train volume You need to eat enough fat also
>>77328921>Deranged rant over Thrembo
>>77324177Im not natty, but I am a hardgainer even on steroids. I have seen very slow growth in rear delts using fairly light weight dumbells flyes in reverse. Lie face down on incline bench or lean forward, head on wall. Do higher rep (sets of 20-30) pulls/flyes pulling back with rear delts. Go with a lighter weight, frequency (like twice per week) and volume (3-4 sets pf like 20-30 reps). After abut 6 months or so you want to be able to "feel" the rar delt contracting a bit. When that happes, or as that happens, learn to focus on strhetcing that little muscle at the bottom and contracting it at the top. Its a very small muscle so it takes a long time to both bein to feel and to develop.I also recommend chinups, not pullups, with a good strnetch at the bottom, as that also elongates the rear delt and contracts it during a pull. This shit takes years, not weeks to develop
>>77329242If the exercises/routine requires you to stand on eyelashes to make it work somewhat, maybe, probably, but not really THEN IT DOESN'T FUCKING WORK DOES IT BITCH BOT GPT?you said it bot, and it's spot on:>>77328921>>2 l8 bitch bot gpt, the cat is out of the bag, backhanding pajet killing spree it is for rear side delt, pimp slap it is, weighed with rubber pull from across body to the side and slightly up>>THE BACKHAND>>THE PIMP SLAP>>just barely past vertical humerus>>77328912>>77328707>>77328700
