fatboy
New Member
trying to build my anterior delt. how about some suggestions.
thanx.
thanx.
MESO-Rx
Anabolic Steroids
anterior delt
- Thread starter fatboy
- Start date
Gavin Laird
New Member
Military press, then press some more. You can do raises till you turn blue and you wont get the same result you would if you packed some weight on to your military or push press.
Cheers,
Gavin.
Cheers,
Gavin.
MJM
New Member
How many repetitions and sets do you reccomend?
Gavin Laird said:
Interesting... my delts are my best body part, and I don't (can't) do military presses, only do lateral raises with dumbells (50-60lbs). Anything else hurts due to shoulder injury.
I think most guys doing laterals don't use enough weight, don't hold the weight out far enough, and don't do the necessary cheat move to use enough weight to stimulate the muscle.
I think most guys doing laterals don't use enough weight, don't hold the weight out far enough, and don't do the necessary cheat move to use enough weight to stimulate the muscle.
Gavin Laird said:
Ripped100
New Member
Anterior Delts
This is was my weak point too. Now they have really started to come along, I do military press, db shoulder press, upright rows, lateral raises, front raises and seated bent over rear raises. Hope this helps.
This is was my weak point too. Now they have really started to come along, I do military press, db shoulder press, upright rows, lateral raises, front raises and seated bent over rear raises. Hope this helps.
MJM
New Member
Thanks bro.
Ripped100 said:
Gavin Laird
New Member
Neodavid,
Lateral raies train the medial deltoid. the Q was regarding the anterior (front) deltoid. If you don't do any Mils at all then chances are your front delt development comes from other types of pressing (bench, inc, dec, etc).
Regarding rep rnages I am loathe to recommend a single rep range. I'd probably train delts twice a week, once with lower reps (4-8) and once with higher reps (8 - 15) stopping a rep or so short of "failure" most of the time. Here is what I am doing right now, having just started training for hypertrophy after over a decade of strength training...
Delts 1/
Mil press - 4 sets of 6.
Cable upright rows, elbows back (bar aggravates old shoulder injury, otherwise id use the bar) - 2 sets 6-8.
Sloppy lateral raises - 2 sets 6-8.
Delts 2/
Cable upright rows, elbows forward - 2 sets 15 - 20.
Overhead DB flye / press - 4 sets - 12 - 20.
(move the bells in an arc from just outside the shoulders to meet about 6 inches above your head, dont lock out the elbows, minimise triceps / front delt involvement).
Strict laterals, pinkies higher than thumbs - 2-4 x 12+
As you can prolly tell from the workouts my medial dels are my weak point, front delts are out of proportion due to years of just doing military press / push press for delts.
cheers,
Gav.
Lateral raies train the medial deltoid. the Q was regarding the anterior (front) deltoid. If you don't do any Mils at all then chances are your front delt development comes from other types of pressing (bench, inc, dec, etc).
Regarding rep rnages I am loathe to recommend a single rep range. I'd probably train delts twice a week, once with lower reps (4-8) and once with higher reps (8 - 15) stopping a rep or so short of "failure" most of the time. Here is what I am doing right now, having just started training for hypertrophy after over a decade of strength training...
Delts 1/
Mil press - 4 sets of 6.
Cable upright rows, elbows back (bar aggravates old shoulder injury, otherwise id use the bar) - 2 sets 6-8.
Sloppy lateral raises - 2 sets 6-8.
Delts 2/
Cable upright rows, elbows forward - 2 sets 15 - 20.
Overhead DB flye / press - 4 sets - 12 - 20.
(move the bells in an arc from just outside the shoulders to meet about 6 inches above your head, dont lock out the elbows, minimise triceps / front delt involvement).
Strict laterals, pinkies higher than thumbs - 2-4 x 12+
As you can prolly tell from the workouts my medial dels are my weak point, front delts are out of proportion due to years of just doing military press / push press for delts.
cheers,
Gav.
