Big Side Delts

[Starkraven]

Do I need to do military or overhead dumbell presses to build my side heads? I just need development on the medial head. My rears get hit from heavy deads and rows, fronts get taxed from chest work and doing weighted chest dips. So I do DUMBELL UPRIGHT ROWS for the medial head and they seem to work, I actualy get pumped there and feel like i'm growing whereas everytime I do overhead presses, I don't feel SHIT there and it really pisses me off!! Anyway, the question is, are overhead military/dumbell presses required for developing big shoulders? Thank you.

 

[Starkraven]

38 views without a reply. I guess thats 38 people with no delts. Just my conclusion.

 

[hal]

In my view the best exercize for side delts are standing flys (either with bumbells, or using a cable).

I think you should also include military press as part of your routine, although I see this more as total should exercize rather than just a side delt one.

 

[Eze]

I only do heavy pressing and extreme stretching and my side delts have made huge gains

 

[JayC]

In my view the best exercize for side delts are standing flys (either with bumbells, or using a cable).

I think you should also include military press as part of your routine, although I see this more as total should exercize rather than just a side delt one.

Ditto that.. AND, try this (it's what I usualy do). On your delt day, after stretching, start with standing DB flys (do your two light(er) warm ups then 3-4 working sets with high intensity & and strict form).. now your delts/shoulders should be pre-failed or already fatigued and a burn should be at least starting. Now do your DB over head presses. Use a mod-heavy weight doing 4 sets of around 8 reps each. The whole time keeping all your "rests" no more then 60 sec's. You should feel a real intense pump and your delts should be taxed...IMO I start every shoulder day like this and I'm very happy with my delts/look.
The DB press seems to give me a much better pump then the barbell military press. I use the barbell on my light weeks.

 

[dolf]

I agree with easto. Ohp more weightt and you will get bigger delts. Extreme stretches are awesome too.

 

[Starkraven]

I do chest/shoulders/triceps in the same day. When I get to shoulders, I'm usually too fatigued to do heavy OHP but my nutritionist (very well known online) told me it is ok and that I should keep doing it because grouping these mucle groups this way gives me plenty of recovery. I found that dumbell upright rows give me the best pump and I can overload those too. I did OHP after chest yesterday and I was fatigued but I did them anyway. I think I will alternate doing shoulders before chest because my delts really lag.

 

[Double3]

I don't do much.

 

[dolf]

Well a pump doesn't mean it's working so to say.. it's just blood filling the muscle up and or lactic acid build up. what is going to make the muscle grow is getting stronger on heavy pressing movements. have you ever thought about using a full body workout 3 time a week. you can bench twice and hit shoulders in between on like wed. like heavy bench on monday, heavy ohp on wed, medium bench varient on fri.

 

[Starkraven]

Well a pump doesn't mean it's working so to say.. it's just blood filling the muscle up and or lactic acid build up. what is going to make the muscle grow is getting stronger on heavy pressing movements. have you ever thought about using a full body workout 3 time a week. you can bench twice and hit shoulders in between on like wed. like heavy bench on monday, heavy ohp on wed, medium bench varient on fri.

I think I will focus on increasing my overhead pressing poundages. I used to do the 3 day a week full body workout but I don't like it. I currently just changed my routine to a somewhat DC style training but I customize my own training. I only do compound movements anyway

Mon: chest/shoulders/triceps
Wed: legs/back/biceps
Fri: chest/shoulders/triceps

Mon of next week: legs/back/biceps
Wed of next week: chest/shoulders/triceps
Fri: legs/back/biceps

And it rotates. This way I hit each part every 4-5 days because once a week takes too long, I actually get flat after day 5. Also for legs/back/biceps day, I dont do squats and deadlifts in the same workout each time. I do assistance ex. I will maybe squat heavy then do traps and bis/fors, or pause sq with SLDL and bis/fors, or a floor pulls (once a month). maybe 20 rep breathing squats with rows and bis/fors etc. I never sq and dl heavy in the same day. only 1 main movement. Like a westside derivative i guess. For chest/shoulders/triceps day, I do flat and incline db or bb and i alternate that with weighted chest dips (wider grip), i dont do much else for chest. maybe decline once in a while or chest flyes etc. triceps i like to do skullcrushers or weighted TRICEP dips (closer grip). and shoulders is what I'm trying to figure out. I like the dumbell upright rows which is like a side lateral movement at the top but without extending the arms all the way. you should try them. but anyway, i think the overhead pressing is key because my chest legs and back have taken good size because they have always been hit by only heavy compound movements that i can really overload the muscle. and i think shoulders is no different.

 

[dolf]

looks to me like you have the right idea. I like your way of thinking.. very similar to mine. i do a ripptoe starting strength varient.

A)
oly sq 3x5
bench 3x5
dead 1x5
dips
low volume tris

B)
sq 3x5 (lighter)
ohp 3x5
pendlay row 3x5
chins 3x8
low volume bis

I run this untill i start to slow on the pundages added each week then do a 1 week deload and go into 3x3's insted of 5's. it is rotated just like DC as i work out on mon, wed, fri

 

[Starkraven]

Yes I like your training too. I will see how this works with the ohp with chest/tris day and if I feel like i'm not growing fast enough I will do either 2 things:

A) Alternate starting that day with OHP then db upright rows or side laterals, then do my chest presses and tris

OR

B) Like you, do my OHP after squatting. id have no problem with that. I would have 2 days between hitting chest and hitting my shoulders which isn't the best but i'm not going to revamp my mon wed fri 2 way split.

looks to me like you have the right idea. I like your way of thinking.. very similar to mine. i do a ripptoe starting strength varient.

A)
oly sq 3x5
bench 3x5
dead 1x5
dips
low volume tris

B)
sq 3x5 (lighter)
ohp 3x5
pendlay row 3x5
chins 3x8
low volume bis

I run this untill i start to slow on the pundages added each week then do a 1 week deload and go into 3x3's insted of 5's. it is rotated just like DC as i work out on mon, wed, fri