Originally Posted by llamaone
Dude, really? Shall I also tell you which exercises will spot-reduce your belly fat... and the exact angle, grip, technique, tempo, and number of reps for your curls to give you biceps peaks like Kai Greene's? And how to isolate only
the lower abs for the best 8 pack in the world?
FFS, don't worry about "exercises for delt separation." Just worry about building mass and then getting lean and let the chips fall where they may. (Unless you are a seasoned competing bodybuilder who uses drugs. Then
you can start to worry about how specifically to sculpt each individual head of the delts.)
Are you capable of shutting the fuck up? No? Didn't think so. Your knowledge is so fundamentally lacking that it's fucking disastrous. Just stop. The guys below got exactly what I was asking for. No one is asking for fucking spot reduction so you don't bullshit yourself and claim a bogus higher ground by inventing someone else's viewpoint.
Originally Posted by hendrix
The different delts contract in completely different directions. It's not like targeting different "heads" of the bicep.
Some compound movements like db press will cover most of it and if you're doing rows your hitting the rear delts too, but lateral raises target the side delts much more than other exercises.
Yeah, exactly. Also people forget that biceps are supinators as well.
Originally Posted by conceptionist
About building delts:
IIRC there was a EMG study that showed that regular lying presses (bench, db bench, etc) gave as much delt hypertrophy/activation/whatever as typical shoulder exercises (military presses, seated DB shoulder press, etc). Can't bother trying to find it so you just have to take that for whatever it is.
Now, you may still want to do some overhead pressing to maintain shoulder health, full ROM and functioning, but then just make sure you actually do the shoulder presses through the full motion and shrug at the top. IME shoulder presses is one of those lifts where a lot of people cut the ROM short, and to no long term benefit.
Just to add a personal anecdote:
When I trained PL the most, I did not do much shoulder work. Maybe once every two, three weeks I did very light standing military press (~3-5 reps at 30-40% of bench 1RM). Once a week I did light and strict standing alternating DB shoulder press, just for shoulder health. I did bench 5x a week though. Shoulders grew fine.
I do seated, not standing OHP. I'm up to doing 3-4x10 with 70lb dbs. I have trouble going much higher because getting into position is a bitch. I've been neglecting flat DB bench over doing lots of high rep cable flyes because I feel it more in the pecs and I wanted to switch things up. I'll likely switch back in the next couple of weeks.
Originally Posted by OccultaVexillum
Best delt stimulator based on EMG studies is seated DB military, 2nd is standing BB military, third was high incline BB bench. I don't remember order after that but I know that the rest of the top 10 included: Prone DB Laterals, Standing DB Laterals, Snatch grip High Pulls, Flat BB Bench, Busdrivers and Wide Grip BB front raises.
Fwiw this was from a Brad Schoenfield and Bret Contreas study
Yeah, I do quite a bit of seated DB pressing. Do some 'arnold presses' too, but I'm not even sure what those are good for anymore so I often just do them standing if there isn't an available bench since I can do them standing with less weight.
Hm done stuff like this in the past and with the weight halo'ed i.e. going around head in both directions. I'll give this a go and see how it feels. It should be good for building static strength as well.
Originally Posted by MGoCrimson
Delt separation? Do you mean visible muscle striations? Obvious separation of the three is generally the opposite of the aesthetic goal - you want equally developed anterior, medial, and posterior delts. Don't be another guy that neglects their posterior delts.
If you mean striations, that's a result of having low bodyfat.
I fast between 16-18 hrs a day and have been doing so for years maybe? I don't remember.
Not striations. Just the separation between the biceps/delts. I guess it's a function of them both just being big as well, so there's that. I'm back up to curling 50's though, so it just kinda surprised me a bit.
I do lots of posterior delt work between shit tons of face pulls and lots of rowing. My shoulders hate me if I neglect them. Mostly just looking for other shit to do for lateral delts that aren't upright rows (they don't agree with me)...I know everything else hits them, but I only get the nutty pump there doing lateral raises.
Thanks for the info re IF.