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View Full Version : Tips on gaining larger/rounder delts + wider back



braves561
05-19-09, 11:00 pm
These are my two stubborn bodyparts. I would like my delts to be a bit fuller and rounder and my back to be wider.

Any tips?

K Stro24
05-19-09, 11:44 pm
Lateral Raises for your delts bro, go hard, go heavy, sometimes go lighter and higher reps, chang it up, make em grow. as for a wider back, i THINK narrow grip pull downs are what got me to really see my V-Taper more, but that might have been just me

prowrestler
05-20-09, 2:01 am
eat more. not hard.

GJN5002
05-20-09, 3:01 pm
more close grip work for back will help you get wider. As far as delts, just keep grinding.

InkdMuscle
05-20-09, 3:43 pm
try to pre-exhaust your delts. Start with lat/front delt rasies with a low weight DB. do like 4x12. Then go into your normal shoulder routine. I did that for abouth 3 months and my delts def. rounded out.

For your back. I have found out what works for me is weighted pullups.

prowrestler
05-20-09, 4:00 pm
back width deff means pullups and chinups. also some dead hangs wont hurt

what did it for me, takein me from no width to better body part was side laterals performed like this

down the rack and with partials, id grab the 40's, get 5-7, 35's,30s,25s,20s,15s,10s, then id hold the 5s out at 90 degrees for time, then do partials aswell. partial reps where done after full reps where unable to complete. i did 4 sets this way.


it worked real well. crazy and fuckin grueling but hey, it worked. now i know better and probably would only do this every other week and only do 3 sets, but at the time i was 16 years old, and eating and sleeping alot. my recovery was very good.


your gonna have to find out what works for you, i know one thing that works for everyone, its called eat more food.

braves561
05-20-09, 4:51 pm
back width deff means pullups and chinups. also some dead hangs wont hurt

what did it for me, takein me from no width to better body part was side laterals performed like this

down the rack and with partials, id grab the 40's, get 5-7, 35's,30s,25s,20s,15s,10s, then id hold the 5s out at 90 degrees for time, then do partials aswell. partial reps where done after full reps where unable to complete. i did 4 sets this way.


it worked real well. crazy and fuckin grueling but hey, it worked. now i know better and probably would only do this every other week and only do 3 sets, but at the time i was 16 years old, and eating and sleeping alot. my recovery was very good.


your gonna have to find out what works for you, i know one thing that works for everyone, its called eat more food.

I'm 5'9 and I just cut down from 214.5 to 207.5 lbs. I am at about 12% BF right now and have begun bulking to gain more lean mass.

Stop saying "eat more food" when your smaller than I am.

prowrestler
05-20-09, 4:56 pm
I'm 5'9 and I just cut down from 214.5 to 207.5 lbs. I am at about 12% BF right now and have begun bulking to gain more lean mass.

Stop saying "eat more food" when your smaller than I am.

5 foot 7 at 190 is prety much the same proportion. and im also 3 years younger but this aint a contest.

i can say whatever i choose, i say eat more food because it is THEY SINGLE MOST IMPORTANT PART of gettin bigger. its the same advise id give anyone lookin to get bigger, if you up the protien and cals, the new mass will come. did you not ask for advise??

but if your self concious about yourself and take things as an attack on you, go ahead, see if i care.

braves561
05-20-09, 5:00 pm
5 foot 7 at 190 is prety much the same proportion. and im also 3 years younger but this aint a contest.

i can say whatever i choose, i say eat more food because it is THEY SINGLE MOST IMPORTANT PART of gettin bigger. its the same advise id give anyone lookin to get bigger, if you up the protien and cals, the new mass will come. did you not ask for advise??

but if your self concious about yourself and take things as an attack on you, go ahead, see if i care.

Well when you come in the thread and say "Eat more food" twice, its kinda stupid. That's not advice at all. I'm not trying to bulk up to 220-230 lbs, my frame wouldn't support that too well. It would look horrible and I wouldn't be too flexible to wrestle.

I was looking for advice on what I could do to round out my delts and put some more width on my back. "Eat more food" isn't exactly advice on how to get there. You don't just eat food and boom your wider and delts are thicker and rounder.

prowrestler
05-20-09, 5:07 pm
Well when you come in the thread and say "Eat more food" twice, its kinda stupid. That's not advice at all. I'm not trying to bulk up to 220-230 lbs, my frame wouldn't support that too well. It would look horrible and I wouldn't be too flexible to wrestle.

I was looking for advice on what I could do to round out my delts and put some more width on my back. "Eat more food" isn't exactly advice on how to get there. You don't just eat food and boom your wider and delts are thicker and rounder.

whatever im just wasteing my time here, i clearly wrote out advise on training in there aswell... but apparently all i wrote was eat more...ok.

you are trying to get those muscles bigger correct? protien and calories are the building blocks for muscle growth, its like tryin to build a house without any bricks if you don't supply enough you know (not sayin u dont eat, just showin where im commin from)

if there not growin, there is a problem, additional clean cals will destroy a plateau 9 times outta 10.


i hit prs like crazy when i up cals and i gain the nice clean muscle mass to boot aswell. its the simplest thing and most important aspect of gettin bigger. im a very very big pusher for the importance of nutrition which is why i included it twice.


what is ur training split like??

braves561
05-20-09, 5:13 pm
whatever im just wasteing my time here, i clearly wrote out advise on training in there aswell... but apparently all i wrote was eat more...ok.

you are trying to get those muscles bigger correct? protien and calories are the building blocks for muscle growth, its like tryin to build a house without any bricks if you don't supply enough you know (not sayin u dont eat, just showin where im commin from)

if there not growin, there is a problem, additional clean cals will destroy a plateau 9 times outta 10.


i hit prs like crazy when i up cals and i gain the nice clean muscle mass to boot aswell. its the simplest thing and most important aspect of gettin bigger. im a very very big pusher for the importance of nutrition which is why i included it twice.


what is ur training split like??

I'm using Jim Wendler's 5/3/1. I have my Journer linked in my signature as well as my BB.com journal.

My macros right now are:

Calories: 2298
Fat: 90
Protein: 252
Carbs: 0

**Note, there are 2 servings of fruit (120 calories) and 3-6 servings of vegetables (120 calories) that can be divided how I choose.
***I can add 1 cup of oatmeal or 8 oz sweet potato to my post workout meal.

I got this plan from a trainer of a very reputable company.

prowrestler
05-20-09, 5:22 pm
I'm using Jim Wendler's 5/3/1. I have my Journer linked in my signature as well as my BB.com journal.

My macros right now are:

Calories: 2298
Fat: 90
Protein: 252
Carbs: 0

**Note, there are 2 servings of fruit (120 calories) and 3-6 servings of vegetables (120 calories) that can be divided how I choose.
***I can add 1 cup of oatmeal or 8 oz sweet potato to my post workout meal.

I got this plan from a trainer of a very reputable company.

5/3/1 is very good if you follow it as it says 2. buy in to the % waves. its good.

your diet looks like a form of keto with random additional low carb feedings. that is a good diet for gettin lean on but not a good diet for adding muscle mass and supporting muscle growth. so my tip for you is diet related because i know your training is good. if you honestly wanna see any muscle growth in a stubborn body part, how do you want that to happen in a calorie defficit?

tip is begin a clean bulk. up your protien to say 350, add in more clean carbs to your diet to bring the calories up. at 21 your metabolism is also naturaly faster, you will want 22 cals per pound of bodyweight. judge by there, if your gettin too fat, less cals, no weight gain..more cals. please stop thinkin im tryin to take a shot at you for an un educated trainee, i wouldnt take time out of my busy schedule to give pointless info. i can spend my time doin more productive things.

i will check your log out and see your accesory work.

braves561
05-20-09, 5:28 pm
5/3/1 is very good if you follow it as it says 2. buy in to the % waves. its good.

your diet looks like a form of keto with random additional low carb feedings. that is a good diet for gettin lean on but not a good diet for adding muscle mass and supporting muscle growth. so my tip for you is diet related because i know your training is good. if you honestly wanna see any muscle growth in a stubborn body part, how do you want that to happen in a calorie defficit?

tip is begin a clean bulk. up your protien to say 350, add in more clean carbs to your diet to bring the calories up. at 21 your metabolism is also naturaly faster, you will want 22 cals per pound of bodyweight. judge by there, if your gettin too fat, less cals, no weight gain..more cals. please stop thinkin im tryin to take a shot at you for an un educated trainee, i wouldnt take time out of my busy schedule to give pointless info. i can spend my time doin more productive things.

i will check your log out and see your accesory work.

Thanks man. The diet comes from Scivation, its their CHA (carb haters annoymous) lean bulk. When the owner sent me that I thought the calories were a little low, and no/low carb diets are kinda dumb in my opinion.

Thank you for all the information. I'll be seeing you in the ring sometime. Have you started training yet for wrestling? I'm headed to OVW next Spring I believe.

prowrestler
05-20-09, 5:37 pm
Thanks man. The diet comes from Scivation, its their CHA (carb haters annoymous) lean bulk. When the owner sent me that I thought the calories were a little low, and no/low carb diets are kinda dumb in my opinion.

Thank you for all the information. I'll be seeing you in the ring sometime. Have you started training yet for wrestling? I'm headed to OVW next Spring I believe.

bulk on no carb is very stupid, your muscles store glycogen for 1....nevermind...ill leave it simple and say "eat carbs"

its way to low at over 200lbs to bulk on.


my wrestling training is weird now, im learnin to shoot wrestle which id probably reccomend you to learn aswell if your tryin to make it to "york". CWA is buildin there storylines in smaller feds at the moment until it opens up in july. ive begun my bulk to 220lbs for my debut with CWA this week though. i have been workin on some little spots and stuff, no big things. and i decided to maybe ask for an angle change, i dont wanna work a 330lb 6 foot 8 opponent on my debut, thats more of a "down the line" fight. ill look for a lanky high flyer opponent to have a "power / flyer match"

what amount of exp. do you have? OVW is a big step

braves561
05-20-09, 5:47 pm
bulk on no carb is very stupid, your muscles store glycogen for 1....nevermind...ill leave it simple and say "eat carbs"

its way to low at over 200lbs to bulk on.


my wrestling training is weird now, im learnin to shoot wrestle which id probably reccomend you to learn aswell if your tryin to make it to "york". CWA is buildin there storylines in smaller feds at the moment until it opens up in july. ive begun my bulk to 220lbs for my debut with CWA this week though. i have been workin on some little spots and stuff, no big things. and i decided to maybe ask for an angle change, i dont wanna work a 330lb 6 foot 8 opponent on my debut, thats more of a "down the line" fight. ill look for a lanky high flyer opponent to have a "power / flyer match"

what amount of exp. do you have? OVW is a big step

I don't have any experience lol, just been a fan since I was 2. OVW accepts new students now, just have to pay like $1,800. Anyone can go to their school.

What type of gimmick do you use?

mritter3
05-20-09, 5:57 pm
close grip pulldown, standing bb mil press, bb rows, lat/front raise, deads, chins....

shizz702
05-20-09, 6:58 pm
The standing barbell press will take care of all your shoulder needs, get that up to respectable weight and I guarantee you will have good shoulder development.

For your back you got to deadlift to get that thickness, and one arm db rows will really help with that lat flare.

BeastCook
05-20-09, 8:45 pm
The standing barbell press will take care of all your shoulder needs, get that up to respectable weight and I guarantee you will have good shoulder development.

For your back you got to deadlift to get that thickness, and one arm db rows will really help with that lat flare.

na you dont need to deadlift for a thick back, doing weighted pullups, rows, hypers is good enough, doing deadlifts is more of a leg movement if your a bodybuilder, not that much use for it if your a bodybuilder....i mean unless you want sore hamstrings after your back workout.....

shizz702
05-20-09, 8:46 pm
na you dont need to deadlift for a thick back, doing weighted pullups, rows, hypers is good enough, doing deadlifts is more of a leg movement if your a bodybuilder, not that much use for it if your a bodybuilder....i mean unless you want sore hamstrings after your back workout.....

So the deadlift is of no use to a bodybuilder?

deadlifts
05-20-09, 9:03 pm
na you dont need to deadlift for a thick back, doing weighted pullups, rows, hypers is good enough, doing deadlifts is more of a leg movement if your a bodybuilder, not that much use for it if your a bodybuilder....i mean unless you want sore hamstrings after your back workout.....

I think the deadlift is very important becasue behind the squat, its the best muscle building lift. If your doing them stiff leg they will cause your hamstrings to get sore, but if you do them normally you'll get bigger in the back. Doing heavy deadlifts gives a thick, powerful look and especially makes the spinal erectors much larger and pronounced. I think deadlifts are important, but thats just my opinion.



For shoulders, overhead presses and lateral raises have worked very well for me.

BeastCook
05-20-09, 10:54 pm
So the deadlift is of no use to a bodybuilder?

in a way yes, now im talking about a "bodybuilder" someone that scupts their body, not a bodybuilder that goes for sculpt and power, but im not saying its bad im just stating my opinion, i go for power and the looks so deadlifts is a must for me

prowrestler
05-21-09, 2:10 am
I don't have any experience lol, just been a fan since I was 2. OVW accepts new students now, just have to pay like $1,800. Anyone can go to their school.

What type of gimmick do you use?

do not go to OVW for some time, your gonna blow ur shot. if you become good enough b4 goin, they may even train u for free as ab "under their wing" wrestler. trust me, im goin in there when im older,bigger and better and only when i know i can hang with the vets.

my gimmick is under development, picture the heavy metal less PG Rated version of john cena. in ring, i will perform alot of power moves and also have a good base of technical wrestling

prowrestler
05-21-09, 2:15 am
na you dont need to deadlift for a thick back, doing weighted pullups, rows, hypers is good enough, doing deadlifts is more of a leg movement if your a bodybuilder, not that much use for it if your a bodybuilder....i mean unless you want sore hamstrings after your back workout.....

deads as far as back is concerned def has its benefits.

the back is very complex. now i DO reccomend pullin on leg day because the deadlift is a posterior chain exercise, but that means the back is included.

the back is complex (again), most ppls "back day" ends up being actualy a "latissumis dorsi" day or a "lat,trap,rhomboid,lower back,hamstring and glute day". the difference is 1 guy deads on back day while the other does not.

i train my lats and trap/rhomboid ect. on my "back day" and my spinal erectors get nailed on leg day.


deads IMO should be done with the legs, but they will give you muscle growth along your spine and up your traps like nothin else.

Muscleguy93
05-21-09, 6:01 pm
I think the deadlift is very important becasue behind the squat, its the best muscle building lift. If your doing them stiff leg they will cause your hamstrings to get sore, but if you do them normally you'll get bigger in the back. Doing heavy deadlifts gives a thick, powerful look and especially makes the spinal erectors much larger and pronounced. I think deadlifts are important, but thats just my opinion.



For shoulders, overhead presses and lateral raises have worked very well for me.

Well said bro. Deads are a Must! screw hypers...

Muscleguy93
05-21-09, 6:07 pm
in a way yes, now im talking about a "bodybuilder" someone that scupts their body, not a bodybuilder that goes for sculpt and power, but im not saying its bad im just stating my opinion, i go for power and the looks so deadlifts is a must for me

Ya deads r a 110% must aswell for me. No matter what kinda bb u are ya gotta deadlift... Look @ ronnie he's won mr.0 countless amount of times and Ive seen him pull over 750 for reps. Deads sculpt+ build mass+ make you strong.

BeastCook
05-22-09, 12:13 am
Ya deads r a 110% must aswell for me. No matter what kinda bb u are ya gotta deadlift... Look @ ronnie he's won mr.0 countless amount of times and Ive seen him pull over 750 for reps. Deads sculpt+ build mass+ make you strong.

ronnie used some magic treats to get him that beef on his body but yea deads are a great mass builder.......man i just injured my lower back!! gonna have to wait months now to deadlift