gymcel800
Iron
- Joined
- May 18, 2026
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DISCLAIMER 
This thread will NOT focuse on growing your clavicular bone!!!
1. DELTOID REGIONS
The deltoid muscle (musculus deltoideus) is built from 3 parts:
- Anterior deltoid (front delt)
- Lateral deltoid (side delt)
- Posterior Delt (rear delt)
To have a sick fucking frame, you will need to focuse on your front and side delts, since they are the main factors to framemaxx.
2. The function of deltoids
Different parts of your delts do completely different functions on your body. This should be obvious but since this is a beginner friendly guide. I will tell you this like you were all completely retarded.
- Front delts (anterior deltoids) primarily flex the shoulder (lift the arm forward), assist with shoulder internal rotation and horizontal adduction (bringing the arm across the body), and help stabilize the shoulder during pressing and overhead movements.
- Side delts (lateral deltoids) primarily abduct the shoulder (lift the arm out to the side), helping create shoulder width. They also contribute to shoulder stability and assist with overhead movements by keeping the arm centered in the shoulder joint.
3. Training itself
I personally grew my bidelt width naturally over 10cm in less than a year. Heres my personal shoulder routine:
1. Shoulder press machine: 2 sets of 5-8 reps (train close to failure, max 1rir)
2. Unilateral lateral raise machine: 2 sets per side, 6-8 reps, (train close to failure, max 1rir)
HOWEVER, any movement that is stable, easy to progressivly overload and completes the function of the part of your deltoid that you are working for will do the work.
One of the most important parts of training your delts (from my experience) is your form. My shoulders started growing right when i stopped swinging like a fucking maniac in lateral raises.
FOLLOWING THESE TIPS YOU WILL BECOME ULTIMATE FRAMEMOGGER THAT DOESN’T FIT THROUGH THE DOOR
This thread will NOT focuse on growing your clavicular bone!!!
1. DELTOID REGIONS
The deltoid muscle (musculus deltoideus) is built from 3 parts:
- Anterior deltoid (front delt)
- Lateral deltoid (side delt)
- Posterior Delt (rear delt)
To have a sick fucking frame, you will need to focuse on your front and side delts, since they are the main factors to framemaxx.
2. The function of deltoids
Different parts of your delts do completely different functions on your body. This should be obvious but since this is a beginner friendly guide. I will tell you this like you were all completely retarded.
- Front delts (anterior deltoids) primarily flex the shoulder (lift the arm forward), assist with shoulder internal rotation and horizontal adduction (bringing the arm across the body), and help stabilize the shoulder during pressing and overhead movements.
- Side delts (lateral deltoids) primarily abduct the shoulder (lift the arm out to the side), helping create shoulder width. They also contribute to shoulder stability and assist with overhead movements by keeping the arm centered in the shoulder joint.
3. Training itself
I personally grew my bidelt width naturally over 10cm in less than a year. Heres my personal shoulder routine:
1. Shoulder press machine: 2 sets of 5-8 reps (train close to failure, max 1rir)
2. Unilateral lateral raise machine: 2 sets per side, 6-8 reps, (train close to failure, max 1rir)
HOWEVER, any movement that is stable, easy to progressivly overload and completes the function of the part of your deltoid that you are working for will do the work.
One of the most important parts of training your delts (from my experience) is your form. My shoulders started growing right when i stopped swinging like a fucking maniac in lateral raises.
FOLLOWING THESE TIPS YOU WILL BECOME ULTIMATE FRAMEMOGGER THAT DOESN’T FIT THROUGH THE DOOR
