Delt training

[Deleted member 2268]

My current delt training is I do standing OHP 4x10 twice a week.

My main focus is side delts. For this I do

Lateral raises 8x10 twice a week

Recently added seated machine lateral raise 4x8 twice a week

Is this routine ok? Should I add another day just to focus on side delts?

I am in a 1000 calorie deficit right now.

@softlysoftly @Arborist

 

[HarrierDuBois]

Lateral raises 8x10 twice a week

What the fuck

 

[StuffedFrog]

What is your actual routine though do you do all these exercises

 

[Deleted member 25377]

do unright rows bro

 

[theL]

Facepulls , do it

 

[Deleted member 15067]

Same nigger who came into my thread to say gymcelling is only to attract gay men

 

[theL]

Lateral raises 8x10 twice a week

You do not want a shoulder injury, cripple for years in case of one

 

[Deleted member 16280]

Your exercise selection is great. OHP and side raises are important. Your program sounds retarded IMO but if you enjoy it and it gets you results keep doing it.

 

[SoberAndRetarded]

That’s fine but you won’t build anything on a 1000 cal deficit

 

[softlysoftly]

My current delt training is I do standing OHP 4x10 twice a week.

My main focus is side delts. For this I do

Lateral raises 8x10 twice a week

you only need two major exercises
one heavy compound one like OHP and then isolation movement like Lateral Raises
also don't neglect the rear delts do an isolation movement for that too

by the time you are on your 3rd or 4th set for OHP you should be getting less reps in those sets than you got in the first two sets, thats how you know you are keeping a high intensity
for lateral raises control the negative and focus on time under tension and when you hit failure start doing partials until you hit failure on partials as well

 

[Baldingman1998]

@Blackgymmax face pulls+ lateral raises are best at side and back delts?

 

[Blackgymmax]

@Blackgymmax face pulls+ lateral raises are best at side and back delts?

3x4 genetic flies

 

[5.5psl]

It's a good programme but if your entire goal is to build side delte then eat at maintainence or slight surplus
Also what's your current frame width ??

 

[Baldingman1998]

3x4 genetic flies

Wtf don't you sleep?

 

[NeedToSucceed]

Lateral raises 8x10 twice a week

drop the amount of sets and reps

3x8 is more optimal (do one light warmup set before this)

 

[Sigmamale]

OHP is redundant take that out, and cable lateral raise or the standing machine. Then do rear delt row for rear delts and maybe some flies.

 

[Tonymontana]

OHP is redundant take that out, and cable lateral raise or the standing machine. Then do rear delt row for rear delts and maybe some flies.

Ohp is far from redundant. Let me guess you thibk its just a front delt exercise and you can skip it and just do laterals?

Lol the guys with the biggest delts natty or enhanced ALL ohp AND do laterals and rear delt raises. Shoulder press DOES hit the side delts hard and its the only exercise for shoulders you can continuously add weight to over time.

 

[Blackgymmax]

Wtf don't you sleep?

5 hrs

 

[Deleted member 2268]

What is your actual routine though do you do all these exercises

Only these

 

[Deleted member 2268]

Your exercise selection is great. OHP and side raises are important. Your program sounds retarded IMO but if you enjoy it and it gets you results keep doing it.

Why is it retarded I am doing high volume

 

[Deleted member 4209]

absurd weekly volume, 10 total sets twice a week per muscle group (ie. all the delt) including compounds is fine.

also u doing no real rear delt work which means injuries.

for just delts i would do (2x week) : 3x10 ohp, 3x10 row of some kind for rears, and finish with band laterals or band facepulls. plus u already prolly do chest pressing.

 

[zharupodrugu]

absurd weekly volume, 10 total sets twice a week per muscle group (ie. all the delt) including compounds is fine.

also u doing no real rear delt work which means injuries.

for just delts i would do (2x week) : 3x10 ohp, 3x10 row of some kind for rears, and finish with band laterals or band facepulls. plus u already prolly do chest pressing.

do u really need isolation on rear delts?
Im doing rows my rear delts literally burning during them

 

[Deleted member 4209]

do u really need isolation on rear delts?
Im doing rows my rear delts literally burning during them

yeah even rows fine.
i do seal rows (on the bench). havent done laterals in a while

 

[Max Frauder]

This plus PEDS;

 

[Deleted member 2268]

This plus PEDS;

Thx

 

[ItsOverCel]

Why are u in a deficit if ur already lean

 

[ripcordgod1]

My current delt training is I do standing OHP 4x10 twice a week.

My main focus is side delts. For this I do

Lateral raises 8x10 twice a week

Recently added seated machine lateral raise 4x8 twice a week

Is this routine ok? Should I add another day just to focus on side delts?

I am in a 1000 calorie deficit right now.

@softlysoftly @Arborist

cope all u need is 3 sets of lateral heavy and a drop set for the whole week