What to do about my pathetic delts

[godhatesacoward]

My shoulders are fairly wide due to clavicles and my shoulders still have good strength but.... can you even say you lift without 3d delts?

I do OHP 3 x 10-15/ 5x3-5 depending on if I'm in a strength or hypertrophy block along with behind the neck presses

I hate lateral raises but ofc I do them still

Face pulls for rear delts probably need better form on them

 

[Stoic1]

Are you eating enough?

 

[TYR-I]

Are you eating enough?

Proper stimulus is more important than food, but food is obviously important just not as much as we used to think. just learned this myself.

 

[TYR-I]

My shoulders are fairly wide due to clavicles and my shoulders still have good strength but.... can you even say you lift without 3d delts?

I do OHP 3 x 10-15/ 5x3-5 depending on if I'm in a strength or hypertrophy block along with behind the neck presses

I hate lateral raises but ofc I do them still

Face pulls for rear delts probably need better form on them

4 to 8 reps with 1 maybe 2 RIR...progressively overload your OHP and laterals... manage fatigue and recovery...give it time = results. Train them first in your workouts, too

 

[Trabaho]

inject trembelone into them, and into your behind

 

[Trabaho]

Proper stimulus is more important than food, but food is obviously important just not as much as we used to think. just learned this myself.

stimulus without building blocks is just stimulus. Stimulate and than you need some concrete, or tren, aka protein and calories to actually create the new meat. Water and protein it´s made of. And need calories so carbs and also fat to energise the process. And micronutrients to function.

 

[TYR-I]

stimulus without building blocks is just stimulus. Stimulate and than you need some concrete, or tren, aka protein and calories to actually create the new meat. Water and protein it´s made of. And need calories so carbs and also fat to energise the process. And micronutrients to function.

Wtf did I just read... the stimulus is more important than the food, physiologically. Of course food is important but not as important as proper stimulus

 

[1rawdog]

Aesthetically rear delts are one of the most overlooked body parts

4 to 8 reps with 1 maybe 2 RIR...progressively overload your OHP and laterals... manage fatigue and recovery...give it time = results. Train them first in your workouts, too

Yup. That's pretty much the recipe for everybody part bodybuilding wise, only thing missing is frequency and sets, for me that is 2 low rep low effort sets to stay warm and find the groove then 2 balls out sets. If you are warm you might not need the first 2 sets. Every 3days average. 1 exercise for the lateral and rear heads each. If recovery is good every 3 weeks or so go ahead and do a second exercise or go to complete failure.

A great exercise that is often overlooked for rear delts is rev cable crossover from high to low, my fav, seems like people can really dial in the resistance profile by moving fwd or back, up or down.

 

[TYR-I]

Aesthetically rear delts are one of the most overlooked body parts

Yup. That's pretty much the recipe for everybody part bodybuilding wise, only thing missing is frequency and sets, for me that is 2 low rep low effort sets to stay warm and find the groove then 2 balls out sets. If you are warm you might not need the first 2 sets. Every 3days average. 1 exercise for the lateral and rear heads each. If recovery is good every 3 weeks or so go ahead and do a second exercise or go to complete failure.

A great exercise that is often overlooked for rear delts is rev cable crossover from high to low, my fav, seems like people can really dial in the resistance profile by moving fwd or back, up or down.

I rarely do direct rear delt as Im doing a lot of sagittal plane rows already and am more into strong man style stuff as opposed to BB... but otherwise agree with your post

 

[ChickenBrother]

Back when I had body dysmorphia and "needed" bigger rear delts, I did OHP, lateral raises, face pulls, reverse cable flies and none of that shit did anything. It was only years later (after I started prioritizing general health over aesthetics), that I started doing barbell snatches and overhead squats, and those are the best exercises I've found that hit rear delts. Of course you have to work on mobility and form to do those correctly (which was my original intent) but I didn't realize they'd work my rear delts so much.

Could just be bro science, but I don't think OHP was really taxing my rear delts before I had the mobility to do a deep overhead squat, because my shoulder ROM was ass and the bar was above my face not directly overhead. In a full snatch/deep overhead squat, you need your shoulders pulled back, tight and shrugged in a way I wasn't doing with other lifts.

 

[1rawdog]

I rarely do direct rear delt as Im doing a lot of sagittal plane rows already and am more into strong man style stuff as opposed to BB... but otherwise agree with your post

I hear ya, programming for guys who are serious about other sports can be very challenging. MMA is one of the hardest IMO, they use everything all the time. I don't usually think isolation stuff is high on the priority list unless addressing some specific deficiency but this fella's question was specific.
I wrote something on topic here recently too regarding priorities. Most guys want to look a bit jacked but after you reach some critical level of strength a man needs to ask himself "am I a XYZ athlete or am I a fighter". You can't serve two masters, not well anyways/

 

[godhatesacoward]

Are you eating enough?

I'm a few months away from being able to pull of a daniel cormier cosplay

 

[usernamee]

Wtf did I just read... the stimulus is more important than the food, physiologically. Of course food is important but not as important as proper stimulus

you can have the greatest stimulus in the world but if you're not eating enough you're not getting anywhere

build a log cabin

now build a bigger log cabin using the same logs

???


Unless the guy has solid muscle mass and just has a big fat layer on top of it and need to diet off the fat to show it

 

[TYR-I]

I hear ya, programming for guys who are serious about other sports can be very challenging. MMA is one of the hardest IMO, they use everything all the time. I don't usually think isolation stuff is high on the priority list unless addressing some specific deficiency but this fella's question was specific.
I wrote something on topic here recently too regarding priorities. Most guys want to look a bit jacked but after you reach some critical level of strength a man needs to ask himself "am I a XYZ athlete or am I a fighter". You can't serve two masters, not well anyways/

100 %.... my physique changed a lot when i stopped BB and started MMA. Fiber type shifting and such. But I actually prefer my physique now looking like a fighter as opposed to a BB

 

[gspieler]

If get a big OHP, bench, and DL, and still think your delts look small, it's either your genetics, or you have body dysmorphia.

 

[godhatesacoward]

I hear ya, programming for guys who are serious about other sports can be very challenging. MMA is one of the hardest IMO, they use everything all the time. I don't usually think isolation stuff is high on the priority list unless addressing some specific deficiency but this fella's question was specific.
I wrote something on topic here recently too regarding priorities. Most guys want to look a bit jacked but after you reach some critical level of strength a man needs to ask himself "am I a XYZ athlete or am I a fighter". You can't serve two masters, not well anyways/

I've been debating on if I should do military press or push pressing for ohp because of this military could help a lot but i should keep push press for power

 

[1rawdog]

I've been debating on if I should do military press or push pressing for ohp because of this military could help a lot but i should keep push press for power

This reply tells me that you already know the answer

My opinion...
this is a great example of priority choice isn't it? But the hypertrophy difference might be negligible/unnoticeable for you anyways. Educated estimate:
Striker? Push Press
Grappler? Probably a draw
Hypertrophy? Military

Without knowing you so making assumptions, shoulder day might look like-
Rep scheme as described in post #8

Rear Delt Hi-Lo crossover 4 sets (or other variation)
Side lateral Variation 4 sets
Press 3 sets

or

Rear Delt Hi-Lo crossover 4 sets
Press 4 sets
Side lateral Variation 2 sets

Nothing wrong with alternating push and military every workout eith

 

[don't ask]

for me that is 2 low rep low effort sets to stay warm and find the groove then 2 balls out sets

I wish people talked about this when I started lifting. I had to figure it out the hard way.

 

[don't ask]

One thing helped me get over my lateral delt hypertrophy plateau: finding an exercise that let me feel the side delt working more than any other exercise and ONLY LIFT IN THE ROM WHERE THE SIDE DELT WAS BEING WORKED.

It's kind of like turning a compound lift into an isolation lift, but it was the only thing that worked for me.

For me, it was doing push-ups with my scapula protracted like a gymnast and my hands down by my waist. Something about the hunching posture activates my lateral delts like nothing else I've ever felt. I first discovered this quirk of my body doing crowstands and then had to find a dynamic exercise that could accomplish the same thing.

I've been doing weighted calisthenics for years now and am slowly discovering the advantages of doing unweighted cals with very poor leverages. The recent studies about superior hypertrophy in stretched positions bears that out.

 

[godhatesacoward]

If get a big OHP, bench, and DL, and still think your delts look small, it's either your genetics, or you have body dysmorphia.

you decide if i got small delts man. I am bloated in this pic i just wanna put that out there