difficult to increase delt strenth on presses ?

[DEVILtrainer666]

if putting the nose to the grind stone i increase both chest lifts/flies , triceps lifts , and even dumbell delt lateral raises but for some odd reason my military press wont budge , its frustrating . i even just increased my side lateral and triceps strenths . WTF ?

 

[70w30]

Have you tried partials with heavier than normal weight?
Half presses?

 

[Beast_19_301]

Ya try something else instead of miltary press. Like power cleans and push press.
Half presses should work so u can do more weight.

 

[tad69]

Post your weekley work outs in detail. My over heads go up with my bench and inclines.

 

[DEVILtrainer666]

TAD69 : ok i havent been keeping a log (yes i know its not smart), but i got burned out with it . ill re-start shortly but by memory heres my last week of training .
DAY 1 CHEST/ARMS
flat dumbell bench 3 sets / reps were 15/8/6 (2warm ups prior)
incline dumb. bench 1 max set 8 reps
incl. dumb. fly's 1 wrm-up/2 sets -reps 10/15(feeling pump)
seated alt. dumb. curls 2 sets / reps 12/10 (2 wrm-ups prior/some hammered)
barbell over head tri. ext. 3 sets / reps 10/8/6 (2 wrm-ups prior)
hammer curls 1 max set / 10 reps
lying crossface dumbell 1 arm ext. 2 sets / 15 reps(feel pump)
seated dumb. conc. curls heavy 1 max set / 6 reps
dumb. kickbacks 1 max set heavy 6 reps.
(finished with 2 min. on heavy bag with hooks/upper cuts/jabs/cross)
after dinner trained a few sets of wrist curls high/med. reps !
DAY 2 OFF

DAY 3 HEAVY BAG(kicks&punches)& SPRINTS/HILL CLIMBS(legs were sore next 2 days)

day 4 BACK/DELTS/TRAPS
barbell bent rows 3 sets / reps 12/10/8(2 wrm-ups prior)
deadlifts HEAVY 4 sets/reps 6/4/2/1(felt strong/went for record)
*pre-exhuast* side laterals 1 arm heavy 1 max set / 6 reps (3 wrm-ups prior)
dumbell delt presses *1 max drop set* reps -10/8/8(2 wrm-ups)
dumbell pull-over 1 max set heavy/8 reps(2wrm ups)
barbell shrugs 2 sets / reps 10/8(1 wrm-up)
*finishing ex.* seat. dumb. press 1 set/20 slow reps for pump/burn
DAY 5 OFF
DAY 6 OFF (but did some abs/rotator cuffs)

DAY 7 LEGS/CHEST
barbell squats 4 sets/reps 6/4/2/2 (2wrm ups prior/felt strong)
stiff-leg deads 3 sets/ reps 12/10/8 (2wrm ups)
calf press(on leg press) 2 sets/ reps 15/12 (2 wrm ups)
seated calf raise 2 sets / reps 20/15 (2 wrm ups)
*NOTE : staggered my chest in between legs during rest periods*
flat barbell bench 3 sets heavy felt strong /reps 8/4/2(2wrm ups)
machine bench press 2 sets heavy / reps 4/4 (1 wrm up prior)
*went for brisk 20 min. walk to finish day*

DAY 8 *YESTERDAY* CONANS
1st hit heavy bag
2nd *super set/1 non stop alt. set for pump*
barbell tric. ext. superset with-
alternate dumbell curls(some hammered)3 non stop super sets with lighter wieghts/tri. reps- 20/14/10 / bic. reps- 15/12/8 TOTAL PUMP YESTERDAY AND MY TRICEPS ARE REALLY SORE . also used my hand gripper after dinner !

TAD69 : ok bro. as you can see its not a conventional program sort of winging it but thats due to haveing just came back last week before from 2 weeks off to rest my sore elbows/body . now i just got a new training partner whom i completed ALL these listed workouts with (hes very sore/tired he said hehehe) , so were going on a more conventional program and adding more to our delt presses/laterals , leg days like presses / front squats and some ham curls . hes new , im just getting back so we eased in . uhm but chest/arms always get priority with me for some reason .
the week before this 1 listed i just held back even more with less sets/lbs/higher reps . what do you think ? and what can i do to increase delt strenth ? add more dumbell presses ?

 

[DEVILtrainer666]

Have you tried partials with heavier than normal weight?
Half presses?

out of the power rack huh ? set the bar/pin high around mid face level and push the heavy presses for low reps ? how often everyother delt day ?

BEAST : cool im going to try this . im interested to see what tad69 says to after reading a sample week of mine above posting .

TAD69 : I FORGOT 1 BIG THING BRO. , MY PARTNER AND I ARE NATURAL . I CAN GET JUICE NO PROB FROM A BUD BUT DONT WANT IT RIGHT NOW TILL IM OLDER . IM 29 & STILL MAKING GAINS !

 

[tad69]

Give me a little time to look mit over. I have a funky virus right now and I need for my head to be clear. I'll get back to you soon.

 

[tad69]

Try this out for a few weeks and see how it works for you.

Monday: Chest, shoulders and triceps
Low incline press
(dumbells or bar) 4 sets 5-8 reps
flat dumbell press 2 sets 5-8 reps
Incline flys or
pec-dec flys 2 sets 8-10 reps
seated dumbell press
or front press 3-4 sets 5-8 reps
side laterals 2 sets 8-12 reps
over head tricep ex.
or skull crushers 3 sets 6-10 reps
Pushdown dropset 1 set Failure

warm up chest on first ex. only. Find a weight you can reach failure at high rep range. Use same weight to failure for following sets. Shoulders should be pretty well warmed up from chest work but you can still do a light warmup set if you like. On the pushdowns start with a weight you can do for 12 reps to failure and then drop 10# and go to failure again. Continue till you can’t stand it any more.

Wed: Legs
Leg extensions: used as a knee warm-up
2-3 sets 10-15 reps
Squats or leg press 4-5 sets 3-8 reps
Leg curls 2-3 sets 8-12 reps
Stiff leg deadlifts 3-4 sets 6-10 reps
Calf raises (any type) 4-5 sets 10-20 reps

warm up good but don’t be to excessive. Same as before find a weight you can reach failure with at max reps and stay with that weight.

Friday: Back and biceps
pull-ups or pull-downs 3-4 sets pull-ups to failure pulldowns 6-10 reps
Bent rows 4 sets 5-8 reps
Deadlifts 3-4 sets 2-6 reps
Shrugs 2-3sets 8-12 reps
Bar or dumbell curls 3 sets 6-10 reps
hammer or other curls 2 sets 8-12 reps


Like I said give this a try for 3-4 weeks and see what it does for you. If you need to drop a set here and/ or there. Try to stick to it as close as possible. Eat well and rest well. Take in pleanty of protein.

 

[DEVILtrainer666]

TAD69 : so you think training my delts with chest/triceps will give them the needed rest and help delt strenth ? is this program good for size or strenth ? or both ? ive tried it before but after 2 weeks droppped it because i was to exhausted to put anything into my guns . do you notice arm increase in size from this when natural ?

one last thing . do you pyramid on squats / deadlifts ? i like the extensions wrm-up for quads but it wont warm low back/hips !

 

[tad69]

delts are already involved in chest training. After hitting your chest and delts your triceps have already been worked pretty good so it will not take much for them. This is a power-bodybuilding routine.

Increase in arm size???????????????????
<<<<<<<<<<Look to the left 5'11" 295# 12%b/f 21 1/2 arms
B Press 580# Front Barbell Press (standing) 405x3 seated french press (single dumdell) 205x5 3 state bodybuilding titles, 18 national and/or world record lifts( all from 88' - 95") 220#, 242# and 275# classes. Like I've stated before I am an old man making a come back.

Yes warm-up to your first set of squats and deads. Only warm-up sets though. Then balls to the wall!

Like I said, get pleanty of rest, food and protein.

 

[tad69]

Oh ...the routine is a natural routine. (less volume and assistance work)

 

[DADAWG]

delts are already involved in chest training. After hitting your chest and delts your triceps have already been worked pretty good so it will not take much for them. This is a power-bodybuilding routine.

Increase in arm size???????????????????
<<<<<<<<<<Look to the left 5'11" 295# 12%b/f 21 1/2 arms
B Press 580# Front Barbell Press (standing) 405x3 seated french press (single dumdell) 205x5 3 state bodybuilding titles, 18 national and/or world record lifts( all from 88' - 95") 220#, 242# and 275# classes. Like I've stated before I am an old man making a come back.

Yes warm-up to your first set of squats and deads. Only warm-up sets though. Then balls to the wall!

Like I said, get pleanty of rest, food and protein.

RESPECT bro good job

 

[Beast_19_301]

damn u got a some experience.

That routine is kinda what i do. Almost the exact same

 

[SkedMedz]

My first reaction to this was "who cares really how much you Military press". Bro, I don't go heavier than 1 plate on each side & my shoulders are WAY better than decent(modest). If you are that worried about it though, try heavy Dbell Presses, but start at the bottom, and DON'T have anyone help you out of the hole. The lack of negative, and the getting used to said lack will make you even stronger when you go to exersises that allow you the negative. Same principle with improving your Flat Bench w/ Dbells, using the same method.

 

[DEVILtrainer666]

delts are already involved in chest training. After hitting your chest and delts your triceps have already been worked pretty good so it will not take much for them. This is a power-bodybuilding routine.

Increase in arm size???????????????????
<<<<<<<<<<Look to the left 5'11" 295# 12%b/f 21 1/2 arms
B Press 580# Front Barbell Press (standing) 405x3 seated french press (single dumdell) 205x5 3 state bodybuilding titles, 18 national and/or world record lifts( all from 88' - 95") 220#, 242# and 275# classes. Like I've stated before I am an old man making a come back.

Yes warm-up to your first set of squats and deads. Only warm-up sets though. Then balls to the wall!

Like I said, get pleanty of rest, food and protein.

thanks TAD im gathering as much advice as i can . TODAY is deadlifts and biceps . ill do a little pulldowns and rows in there with shrugs but ill focus on the deadlift 1st and mainly .
WELL I GUESS IF YOU DONT WORRY BOUT THE GUNS then they will come . mine are only 16 1/2 so i still worry , lol!

 

[tad69]

The biggest concern on arm training is not to overtrain.

 

[The_Iceman]

someone once recommended a great delt routine to me, worked nicely for strength as well as size. i gotta go train now but if you'll remind me i'll PM you the routine bro.

 

[MP5]

Well, I am a bodybuilder not a powerlifter so I could give two shits how much I can push on military. And actually, I never go heavy on any shoulder excercises cause in my opinion they are very delicate and you fuck up your shoulder you are done lifting. I hurt my shoulder last year and could not bench for 6 months. So, guess my point is as long as your shoulders look big and full then why risk it?

 

[DEVILtrainer666]

Well, I am a bodybuilder not a powerlifter so I could give two shits how much I can push on military. And actually, I never go heavy on any shoulder excercises cause in my opinion they are very delicate and you fuck up your shoulder you are done lifting. I hurt my shoulder last year and could not bench for 6 months. So, guess my point is as long as your shoulders look big and full then why risk it?

my chest back and legs are bigger than my delts and i guess i focussed on them areas so much for years because thats what dorian yates recommended .
my delts arent puny or anything i just want to get them larger . there set farther down my arm in a way rather than up higher like a lot of guys so in rear double bic. pose there bigger than my arms a little , but when just standing still the guns appear bigger , its wierd !

 

[70w30]

out of the power rack huh ? set the bar/pin high around mid face level and push the heavy presses for low reps ? how often everyother delt day ?

Yes, throw this routine into the mix twice a month .Keep it in the low rep range 6-8 .
You can also do the reverse to this ........start position to midpoint with real heavy weight.This will help you overcome that sticking point.Remember to have a spotter for this one.
Good luck