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I am wondering if any thin framed guys here got solutions to get the delts big and beyond proportion to everything else.
I only got one thing that works for me and that is doing shoulders before chest so they are pre exhausted. This worked for me both with some size and very obvious strength gains. But I need a new trick.
Its not just about delts. If you're thin, simply focus on basics, and well and try to put on size, not just delts but the entire body will and must grow. If you are naturally skinny, eat a lot, and whenever you see that you did hit a plateau, simply eat more.
And train hard and heavy whole body.
Doing delts on their own day, doing heavy lateral raises and lots of presses and doing drop sets to get a huge pump. Go look at my log for pics, my delts are my best body part and naturally I'm a very very skinny small framed guy. They were built primarily via what I mentioned above.
GODOFROIDZ wrote: Its not just about delts. If you're thin, simply focus on basics, and well and try to put on size, not just delts but the entire body will and must grow. If you are naturally skinny, eat a lot, and whenever you see that you did hit a plateau, simply eat more.
And train hard and heavy whole body.
I've done the whole eating a lot thing, it's useless advice at this point because it isn't new. Lets suppose we got two identical twins. One is left normal (genetically normal in his case is narrow houlders) and the other had stem cells injected in his clavicles while growing up to achieve normal width. There is no difference in how much muscle they each have on their entire bodies but the normal one looks thin while the other one has a normal look.
The narrow shoulder twin can bulk up full body as your suggesting, but when the wider shoulder twin does the same you tell me how they both look.
I have a cousin 3 inches shorter than me. Before he started lifting he was already wider than me due to just frame and at this point in time he wouldn't be close to lifting what I could.
Arnold Schwarzenegger worked out everything but even he intentionally brought up some parts to be bigger than others, in my case I need delts.
dc7 wrote: Doing delts on their own day, doing heavy lateral raises and lots of presses and doing drop sets to get a huge pump. Go look at my log for pics, my delts are my best body part and naturally I'm a very very skinny small framed guy. They were built primarily via what I mentioned above.
Is there a search function on this site that only shows threads started by the user? I am having trouble knowing just where this is.
What's the best way to split the workout days with a delts only day? I'm doing the push day and pull day thing with a leg and ab day at the moment with a pattern or 2 on 1 off day.
My log is right in my signature bro below each of my posts. I believe second to last page of the thread is the pics I refer to. For delts I get questions all the time they are easily my best body part, all I do is when I do chest I hit lots of presses (enough front delt work for the week for most people) and then on a separate day i do delts where I hit barbell military press, then some dumbell front raises maybe, followed by heavy dumbell laterals (this is what gives the best cap on the side of your shoulder) with drop sets going as light as 10-20 pound dumbells to go high rep and get a ridiculous amount of blood into my delt. Then I might do something else for the side or I'll just end the workout off with rear delts and some shrugs for traps. Nothing complicated but just basically you need to ensure you hit each part of the delt heavy as well as get a tonn of blood to the muscle via some volume. 6-8 rep maxout presses aren't going to give you cannonballs, you need to mix strength stuff with high volume as well imo.
The only 2 things that worked for my shoulders was overhead squats which got me 10lbs onto my barbell shoulder press. Otherwise, this is what I am doing and only thing that worked.
- Lateral Raises (palms turned in a way to hit rear delts) working up to 3x15 before upping the weight.
- Seated barbell shoulder press 5x5 (with modified progressive overload)
- Incline barbell 5x5
- Flat barbell 5x5
- Dips 8-12 reps weighted
- Triceps (whatever is available)
(When I say 5x5 I am referring to the SL 5x5)
This got my incline dumbbell presses up 20lbs each side in 3 months when it was shoulders holding me back. It was more like shoulders had no problem and chest/triceps was the bottleneck.
I'd like to keep doing this routine while on my first cycle to go further, but trying to think of the best way to add in a shoulder only day? Think this would be enough recovery time
Day 1: Push day
Day 2: Pull day
Day 3: Rest
Day 4: Shoulders
Day 5: Leg and Abs
Day 6: Rest
I feel like without a shoulder only day I can hit my 3 other workouts just a little more frequently. Maybe this is just what I have to do if I want to get my shoulders up more.
5x5 is terrible for hypertrophy in my opinion. I wouldn't ever go less than 6-8 reps on a heavy lift, and I would shoot for 12 reps on isolation movements. Also, you only have 6 days on your workout split, you might wanna use that extra day for hitting your lagging body parts again
Oh okay gotcha. Ya the 6 day split thing you posted before with the shoulder day in it looks good. Dunno what your workouts are like but the split itself looks good if you want to prioritize growth in your delts.
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