TweetWell, genetically I have good delts but when I do drop sets on cable laterals or DB laterals they swell up like crazy. I built the foundation of my delts and calves doing drop sets and now I only do one set for both of those muscle per exercise. Basically, take a weight you can hit for 6-8 reps and then do 3 drops from there without rest. It's best to have a partner move the pin for you. Do 3-4 sets of those and let me know what you think. That is, when you can type again. LOL I will do them every few months and my delts will swell up and be sore for a week. Works great for calves too.

Tweetthanks Tman, was hoping youd reply to this. I will let you know how it goes bro..lol. Im going to do drop sets the way you mentioned for lat raises and machine military, I figure that should do the trick with the rest of the workout...Thanks bro

Tweet

Originally Posted by T-Man007

Well, genetically I have good delts but when I do drop sets on cable laterals or DB laterals they swell up like crazy. I built the foundation of my delts and calves doing drop sets and now I only do one set for both of those muscle per exercise. Basically, take a weight you can hit for 6-8 reps and then do 3 drops from there without rest. It's best to have a partner move the pin for you. Do 3-4 sets of those and let me know what you think. That is, when you can type again. LOL I will do them every few months and my delts will swell up and be sore for a week. Works great for calves too.

^basically u are supersetting?

Tweetmy favorite one is side lateral but u have to lean away from the bench and with one hand u will hold the top of the bench(incline position).. and have your feet toward the bench and lean your body away from the bench and do site lateral one arm at a time...

Tweet

Originally Posted by BIG_MIKE1979

my favorite one is side lateral but u have to lean away from the bench and with one hand u will hold the top of the bench(incline position).. and have your feet toward the bench and lean your body away from the bench and do site lateral one arm at a time...

Yeah I do those to bro, get a better stretch and more range of motion by leaning, works well with cables too.

Tweet

Originally Posted by BIG_MIKE1979

^basically u are supersetting?

No, it's drop sets. Supersetting is when you do two different exercises back to back without rest. LOL

Tweet

Originally Posted by T-Man007

No, it's drop sets. Supersetting is when you do two different exercises back to back without rest. LOL

i guess i read it wrong basically u are doing same exercise...sorry

Tweeta drop set would be..

bicep curl.. start with 45lb, do 18-20

then change to 35lb do 12-16

then change to 25lb do as many as you can.. with forced neg at the end if you have a partner... remember, check your ego at the door

I do these, and it's so funny as heck to see me doing them with very strict movement, and guys picking up much larger weights, and hefting them, using momentum and throwing the weight..

they leave the area until i'm done..

you can imagine the pump, and definition i have with this routine..

try it with all muscle groups..

Tweet

Originally Posted by Corrodo

Yeah I do those to bro, get a better stretch and more range of motion by leaning, works well with cables too.

that is my main one for burn out and having the nice rounded cap on my shoulder

Tweet

Originally Posted by BIG_MIKE1979

my favorite one is side lateral but u have to lean away from the bench and with one hand u will hold the top of the bench(incline position).. and have your feet toward the bench and lean your body away from the bench and do site lateral one arm at a time...

Those are good too, but they still don't offer the same resistance as cables. Cables give you the same resistance at the bottom as they do the top, where as DBs give you less resistance at the bottom and more at the top. No matter what, you need lateral raises in your arsenal to develope well rounded delts.

Corrodo-
I forgot to add rear delts. With those I like to lay on a very low incline (30 degrees) on my side. Then, I take the DB and do rear delt raises. It's like laying on your side in a recliner and then sticking your arm straight out in front of you and raising up and down with a DB. What I like best about it is the starting point is with the arm extended and there is more resistance than bent over rear delt raises. I also lean slightly towards the ground so that there is resistance at the top too. It's less at the top so I try to squeeze the rear delt for a full second and then lower the weight for 3 full seconds. I can't do more than 17.5 to 20 pounds but it will light up your rear delts and add size to them very quickly. I've went away from this exercise several times and keep coming back to it. I think it's the best rear delt exercise when done with good form. It doesn't take much weight since it's isolates the rear delt so well.

Tweet

Originally Posted by BIG_MIKE1979

i guess i read it wrong basically u are doing same exercise...sorry

I was just messing with you bro! By the way, congrats on the big weight increase while staying lean. That's hard to do bro.

Tweet

Originally Posted by T-Man007

Those are good too, but they still don't offer the same resistance as cables. Cables give you the same resistance at the bottom as they do the top, where as DBs give you less resistance at the bottom and more at the top. No matter what, you need lateral raises in your arsenal to develope well rounded delts.

Corrodo-
I forgot to add rear delts. With those I like to lay on a very low incline (30 degrees) on my side. Then, I take the DB and do rear delt raises. It's like laying on your side in a recliner and then sticking your arm straight out in front of you and raising up and down with a DB. What I like best about it is the starting point is with the arm extended and there is more resistance than bent over rear delt raises. I also lean slightly towards the ground so that there is resistance at the top too. It's less at the top so I try to squeeze the rear delt for a full second and then lower the weight for 3 full seconds. I can't do more than 17.5 to 20 pounds but it will light up your rear delts and add size to them very quickly. I've went away from this exercise several times and keep coming back to it. I think it's the best rear delt exercise when done with good form. It doesn't take much weight since it's isolates the rear delt so well.

PERFECT! This is exactly what I was looking for ...I need to bring out my rear and front delts to match my chest. Looks like Im going to be in pain on tues and wed..lol. But I need the change. Thanks again guys, Im writing these down and plan on using them. Much appreciated

Tweet

Originally Posted by T-Man007

I was just messing with you bro! By the way, congrats on the big weight increase while staying lean. That's hard to do bro.

i will post some pics very soon