HELP
I need some serious advice on adding size to my delts. I started new goals about a month ago, add size to my delts and definition to my quads. The quads are coming along but my shoulders are stubborn!! Some of my exercises:machine,DB,BB press,lateral raises DB and cable, upright rows,zottman curls,raises turned sideways on the incline bench. I try to keep my reps in the 12-15 range. Any advice would be great!!!
I drug myself in to the gym for my second leg work out of the week. I do one early in the week with heavier more compound movements and a second one that is geared more towards definition and accessory muscles. I picked up a new work out partner today, I’d say she was about 8 and stuck with me the whole time. I am a kid magnet for some reason. We started with leg extensions, one leg at a time, 40# for about 15-20 reps. I did abs in between sets and started with V-ups with a 5# DB in between my feet. To failure every set. Then I move to step ups on a high bench holding 15# DB’S; I used to step doen every rep but found that I like leaving my working leg on the bench, it seems to work better. I would do decline sit ups with a 10# weight, to failure. Then I moved on to abductor,adductor and kick backs; 15-20 each way and ball crunches with a 10# weight. I finished up with walking lunges until I thought I would fall. My legs felt like jelly when I left so I know that was a good work out. The rain has finally quit so I may bike or run after I eat and rest.
August 25, 2007 at 7:01 pm
have you tried supersets shoulders with back exercises it will really cut the muscle so that it will gain more and be more defined
August 27, 2007 at 11:08 pm
You’re doing quite a bit for such a small muscle group. I’d drop most of those exercises and focus on heavy barbell and military presses. Remember when doing these, do not come down passed the ears: doing so will end up in a rotator cuff tear. Try six heavy sets of each done rapidly, then finisih off with one tri-set of front, side and rear laterals…If you do this quick enough, you’ll break down the muscle for sure. And, what? You don’t go riding your bike in the rain?….Living in Phoenix, I do anything and everything (yep everything) if I can, in the rain….I miss the rain…