Side delt development

[V23]

So over the years I’ve tried to improve my side delts. For many years I did heavy presses and even built up to strict laterals with 55s. My front delts grew and my rear delts were developed as well as my traps but even at a body weight of 250 not much side delt.

At other times I’ve tried light weight high reps cables etc and other times power cleans hang cleans etc. Still not much to show for it in the way of hypertrophy.

More recently I’ve added some heavy bag work as well as a fair amount of intense intervals skipping rope. My shoulders are always left pumped and fatigued. Now at a body weight of 215 my side delts show significant improvement. I continue to do heavy presses but don’t really hit laterals as often.

So could this be due to a different stimulus? Or maybe increased frequency as I’m working delts 1-2 times a week along with the intervals?

And more importantly if anyone can share their side delts tips and tricks I think it would be a good topic to discuss.

[Cellardweller]

After the weight loss your upper arms may just be thinner showing off all the hard shoulder work you’ve already done. You don’t really know what you’ve got physique wise until you diet down. On the flip side of this, where you once thought you were pretty well developed with some weight on, you may find to be lacking once you drop the weight

[MRmichael.hooker]

And more importantly if anyone can share their side delts tips and tricks I think it would be a good topic to discuss.

Not really a 'trick' but I've always made sure to pinch my shoulder blades back when doing lateral raises and really really focus on the mind-muscle connection. It is just so easy to hit your front delts if you're not careful when doing lateral raises. Another form piece that has seemed to treat me well is leading with the elbows. When I got into bodybuilding I watched a ton of training videos on Rich Gaspari and Jay Cutler and noticed both lead with their elbows and finish with them above their wrists, thumbs pointed down, almost like you're pouring a picture of water.

As far as different methods go;

I always liked using the 'tag-a-long' method found in the training articles on the older version of the Animal site. It's basically just supersetting everything with a set of lateral raises.

I also like hitting them with different reps schemes in the same workout. I might do heavy seated laterals for 8-10 and then come back later and do them standing for 6 or 7 sets of 15. OR opposite; I'll do them for a few sets of 10-12 and come back later and finish them with very heavy partial lateral raises to try and stress the lateral deltoid.

No matter what the method, I never really saw growth until I really started focusing on making sure I felt the side of the shoulder working and tried everything I could to minimize the front deltoid getting worked.

[ChrisTuttle]

So over the years I’ve tried to improve my side delts. For many years I did heavy presses and even built up to strict laterals with 55s. My front delts grew and my rear delts were developed as well as my traps but even at a body weight of 250 not much side delt.

At other times I’ve tried light weight high reps cables etc and other times power cleans hang cleans etc. Still not much to show for it in the way of hypertrophy.

More recently I’ve added some heavy bag work as well as a fair amount of intense intervals skipping rope. My shoulders are always left pumped and fatigued. Now at a body weight of 215 my side delts show significant improvement. I continue to do heavy presses but don’t really hit laterals as often.

So could this be due to a different stimulus? Or maybe increased frequency as I’m working delts 1-2 times a week along with the intervals?

And more importantly if anyone can share their side delts tips and tricks I think it would be a good topic to discuss.

Well first off, a leaner phy is going to show more prominent side delts. Which is more than likely what is happening. Side delt development comes from lateral raises but of course progressive overload over time. Mostly with volume and weight to a degree. Not like someone is going to work their way up to 110 lbs lateral raises.

[spartan300]

Lighten up and focus! Hand positioning on lateral movements wether cable or dumbell is critical. Uni lateral movements work best you can concentrate better and totally isolate that area. You can't go wrong with double drops and down the racks. DB presses or Hammer shoulder presses work pretty good at getting that difficult medial head remember keep the elbows back and use moderate weight.

[V23]

Thanks for the advice guys! I will add laterals back in and do more volume with high and low reps as well as drop sets. I will work on my technique as well. Shoulders tomorrow.

[spartan300]

Well first off, a leaner phy is going to show more prominent side delts. Which is more than likely what is happening. Side delt development comes from lateral raises but of course progressive overload over time. Mostly with volume and weight to a degree. Not like someone is going to work their way up to 110 lbs lateral raises.

C'mon Chris you mean to tell me you've never heard of Jimmy P "The Iron Bull"? LOL!!

[Nmowery]

I don’t have the best set of delts around, but 2 things that have helped me is a)use a thumbless grip on side laterals. The leading with the elbows/pouring out the pitcher thing is important, but not wrapping my thumb around the DB or cable handle takes tension out of the forearm and bicep, and puts it all in the delts. B)pre-fatigue triceps before vertical pressing. I usually just do this by hitting shoulder presses after benching...when tris are toast, your delts take all the abuse.

[ChrisTuttle]

c'mon chris you mean to tell me you've never heard of jimmy p "the iron bull"? Lol!!

hahahhah

[V23]

C'mon Chris you mean to tell me you've never heard of Jimmy P "The Iron Bull"? LOL!!

Didn’t he hit 125s in that video? LoL he’s a maniac

[ChrisTuttle]

didn’t he hit 125s in that video? Lol he’s a maniac

pure maniac!

[spartan300]

Have you made any progress with your medial head development?

[Cellardweller]

How about 21’s with laterals? I’ve done these in the past. Crucifix holds.

[Rex]

So over the years I’ve tried to improve my side delts. For many years I did heavy presses and even built up to strict laterals with 55s. My front delts grew and my rear delts were developed as well as my traps but even at a body weight of 250 not much side delt.

At other times I’ve tried light weight high reps cables etc and other times power cleans hang cleans etc. Still not much to show for it in the way of hypertrophy.

More recently I’ve added some heavy bag work as well as a fair amount of intense intervals skipping rope. My shoulders are always left pumped and fatigued. Now at a body weight of 215 my side delts show significant improvement. I continue to do heavy presses but don’t really hit laterals as often.

So could this be due to a different stimulus? Or maybe increased frequency as I’m working delts 1-2 times a week along with the intervals?

And more importantly if anyone can share their side delts tips and tricks I think it would be a good topic to discuss.

My favorite exercises for side delts are cables and the sitting pin loaded hammer machine. For me isolation is key.

[ChrisTuttle]

My favorite exercises for side delts are cables and the sitting pin loaded hammer machine. For me isolation is key.

I have never tried the Hammer strength one. I do love the cybex weight stack lateral raise machine.