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delt mass building routine

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mikeyc
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2003/12/29 13:37:31 (permalink)

delt mass building routine

ive got problems building my delts tried heavy straight sets, tri sets, drop sets, pre exhaust, just about everything, they get pumped but no solid mass, gonna read some of the other threads on routines but any suggestions from you guys would be appreciated thanks lads!
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    PikeKing
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    RE: delt mass building routine 2003/12/29 15:53:01 (permalink)

    Do you train your delts alone or with other bodyparts? Without knowing the ansser to that I would recommend training them after Chest, do 2 press type exercises for pecs then do a standing DB press for your delts, 5x5 with strict form, finish with 2 sets of face pulls for 6-8 reps.
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    Frankie NY
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    RE: delt mass building routine 2003/12/29 16:03:05 (permalink)
    mikeyc:

    What are you currently doing for delts? What's your total routine?
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    Cashman
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    RE: delt mass building routine 2003/12/29 19:30:20 (permalink)
    can you list your current routine as Frankie asks? Also, what's your diet like?
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    ONE SMART COOKIE
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    RE: delt mass building routine 2003/12/30 12:24:42 (permalink)
    Try this for your delts.

    This is called the "OSC press"by those that have used it.
    Start by sitting down with a barbell at mid chest level,then press up to
    just above head then lower behind neck right down to the bottom,then
    prss back up to just above head and lower backdown to mid chest level,
    this is one rep,repeat this proccess for 11 more reps and 3 more sets,I
    promise your delts will be fried.
    #5
    Peter H
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    RE: delt mass building routine 2004/01/07 14:31:27 (permalink)
    The OSC press is the best exercise I've tried for front delts. they burn like hell. Also try 8 sets of 8. i garuantee you'll wish you started off with less weight on the bar. The continuous tension involved in not locking out really takes its toll!
    #6
    PikeKing
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    RE: delt mass building routine 2004/01/07 17:24:55 (permalink)

    I'm not sure I like this, I've seen this exercise described as the Bradford Press. Some of my favourite strength coaches use this with olympic lifters, I really dont like the behind the head part but I suppose for an Oly lifter its not as bad as those guys then to be pretty flexible. I can see the benefit of the shorter range of motion, keeping the load on the delts with less on the triceps. Attempt at your own risk, if you can do it great, if you cant, DONT!
    #7
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