Delt Routine Help...

[sryon25]

Ive been lifting religiously for a few years now and make gains still in every area but my side delts...Front delts and rear delts are ok, just the middle is lagging behind...I'm 25yrs old, 215, 15-18%bf and have a four days split..

Standard shoulder routine follows:

- Barbell or Dumbell Seated Press 4 X 8-12
- Side Laterals 4 X 12
- Upright Rows 4 X 10
- Bent Over Flys 4 X 10
- Shrugs
- Front Raises 1 X Failure

Any help would be greatly appreciated b/c Ive tried nearly everything...Thanks

 

[Suareezay]

Volume is way too high. Here is a read on training I have been having to post a lot lately.

http://www.higher-faster-sports.com/trainingphilosophy.html
A Training Philosophy For Solid Mass Gain

~25 reps per bodypart is advocated by most solid training protocols (5x5, DC, HST, etc). Youre at minimum of 160+.

 

[Behemoth]

Like Suareezay said, your volume is retardedly high. Also, you are sticking to higher rep ranges which means you are using a much lower % of your 1 RM, which means less growth stimulus.
If you want big muscles, you have to lift heavy at least once in a while. Go read the article listed above, then get a better routine that doesn't have you doing 17,000 reps with less than 50% of your 1 RM.

 

[DADAWG]

If you want big muscles, you have to lift heavy

preach on brother behemoth , i like the way you testify.



lift big to get big and untill your advanced skip all the one armed concentrated thingamabob lifts and stick to heavy compounds as much as possible .