Front delt help

Fiba · 14-06-2005, 10:08 AM

Hey guys,wondering if anyone can help .
My front delts are lagging behind . On shoulder day i start with a warm up followed by 3 sets of dumbell presses using a thumbs down approach with a wide arc to illiminate the tri's . This is followed with side laterals and lying side laterals , rear delts are done on back day.
The problem i am having is on chest day my front delts get a good workout from bench press and are well tender the next day far more than after a shoulder day.
I have considered doing front shoulder raises at the end of my chest workout and only side delts on shoulder day.
Can anyone help me out? cheers

Fiba

MrSkinny · 14-06-2005, 11:04 AM

what is your training split Fiba?
I do chest on tue and Shoulders on Fri so enough time to recover. For front delts I do the front raise and upright row. People will shout at me for doing upright rows

but tbh I have never had a problem with them and it hits the shoulders hard

Try doing front raises but concentrate on lifting the weights rather than swinging it. You will have to use lighter weights. Some guys use plates or barbell but I just use dumbells. I lean my back to the wall with my feet out about 2 feet in front of me, legs straight. You won't be able to swing the weight that way or else you will smash your nut of the wall, lol
It hurts.
Works for me,

John

Fiba · 14-06-2005, 11:28 AM

My training split is Mon-Chest Bi's. WED-front and side delts followed by Tri's . FRI- back and legs .
My front raises i do seated and use a very slow and controled movement in both directions using only 8kg dumbells. I will give them a try with my back to the wall.
I used to use a barbell but iv had 2 cortisone injections into my right shoulder and the barbell kills it.
Do you think i should do the raises on chest day since the bench press seems to do more for my front delts or do you think i should continue training them on a seperate day? I have thought of stopping shoulder presses altogether.

MrSkinny · 14-06-2005, 10:15 PM

why not do something like
Mon: chest/tris
Wed: back/bis
Fri: legs/shoulders

and stick in abs anywhere you like

to space it out better. For the chest their are a lot of exercises that hit your pecs hard, like flys, pec deck, cable cross, dumbell press etc and shouldn't target your delts too much. For the shoulders I never do barbell/miltary presses, Its a difficult one for me. I don't like the constant clunking sound from my shoulder joints. I did shoulders today and my routine was

Dumbell press, with seat inclined at 80 deg
Lateral Raise,
Upright Row
Front raise.
My arms feel like they are hanging off me now. I do a 4 day split so doing 4 exercises along with legs might be a bit much. I'd say 3 exercises at most if you doing legs (3 set of 8-10 reps) so you could drop the upright row or lateral raise. I would keep the dumbell presses though. In a few months you can change exercises or order, if you have stopped making gains.

My personal opinion is that you MUST go to failure (cos your training them only once per week) on most if not all sets to get the maximum out of your routine as the muscle just won't grow as fast. The weights will start getting lighter and by the time you come to front raises you will be doing really light weights and it will hurt buts thats good

But I'm not as experienced as the other guys here so any critisms/comments, feel free

Cheers

John

PS Seated front raises seem fine to me if your back is supported. I just trying to emphasise that you need to move the delts only and not swing your body. It will be time to drop the ego and get on with the light weights,

MrSkinny · 14-06-2005, 10:19 PM

Forgot to say, that i tried the arnie press today for the first time. Its good, I like it. See J's comment on how to do it a few post down.

Fiba · 15-06-2005, 03:29 PM

Yeah i agree the Arnie press is really good . I think ill take your advise and drop the flat bench press and use flys instead and also Dips .
Changing my routine now is fine since iv been off since xmas and lost quite a bit of muscle and added a wee bit of fat (ok so its more than a wee bit lol)
thanks

14-06-2005, 10:08 AM	#1 (permalink)
Fiba Making Progress Join Date: Jun 2005 Location: Scotland Posts: 118 Rep Power:	Front delt help Hey guys,wondering if anyone can help . My front delts are lagging behind . On shoulder day i start with a warm up followed by 3 sets of dumbell presses using a thumbs down approach with a wide arc to illiminate the tri's . This is followed with side laterals and lying side laterals , rear delts are done on back day. The problem i am having is on chest day my front delts get a good workout from bench press and are well tender the next day far more than after a shoulder day. I have considered doing front shoulder raises at the end of my chest workout and only side delts on shoulder day. Can anyone help me out? cheers Fiba ______________________ If your gonna do something ,do it right

14-06-2005, 11:28 AM	#3 (permalink)
Fiba Making Progress Join Date: Jun 2005 Location: Scotland Posts: 118 Rep Power:	My training split is Mon-Chest Bi's. WED-front and side delts followed by Tri's . FRI- back and legs . My front raises i do seated and use a very slow and controled movement in both directions using only 8kg dumbells. I will give them a try with my back to the wall. I used to use a barbell but iv had 2 cortisone injections into my right shoulder and the barbell kills it. Do you think i should do the raises on chest day since the bench press seems to do more for my front delts or do you think i should continue training them on a seperate day? I have thought of stopping shoulder presses altogether. ______________________ If your gonna do something ,do it right

15-06-2005, 03:29 PM	#6 (permalink)
Fiba Making Progress Join Date: Jun 2005 Location: Scotland Posts: 118 Rep Power:	Yeah i agree the Arnie press is really good . I think ill take your advise and drop the flat bench press and use flys instead and also Dips . Changing my routine now is fine since iv been off since xmas and lost quite a bit of muscle and added a wee bit of fat (ok so its more than a wee bit lol) thanks ______________________ If your gonna do something ,do it right

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14-06-2005, 11:04 AM	#2 (permalink)
MrSkinny Making Progress Join Date: Mar 2005 Location: London Posts: 255 Rep Power:	what is your training split Fiba? I do chest on tue and Shoulders on Fri so enough time to recover. For front delts I do the front raise and upright row. People will shout at me for doing upright rows but tbh I have never had a problem with them and it hits the shoulders hard Try doing front raises but concentrate on lifting the weights rather than swinging it. You will have to use lighter weights. Some guys use plates or barbell but I just use dumbells. I lean my back to the wall with my feet out about 2 feet in front of me, legs straight. You won't be able to swing the weight that way or else you will smash your nut of the wall, lol It hurts. Works for me, John

14-06-2005, 10:15 PM	#4 (permalink)
MrSkinny Making Progress Join Date: Mar 2005 Location: London Posts: 255 Rep Power:	why not do something like Mon: chest/tris Wed: back/bis Fri: legs/shoulders and stick in abs anywhere you like to space it out better. For the chest their are a lot of exercises that hit your pecs hard, like flys, pec deck, cable cross, dumbell press etc and shouldn't target your delts too much. For the shoulders I never do barbell/miltary presses, Its a difficult one for me. I don't like the constant clunking sound from my shoulder joints. I did shoulders today and my routine was Dumbell press, with seat inclined at 80 deg Lateral Raise, Upright Row Front raise. My arms feel like they are hanging off me now. I do a 4 day split so doing 4 exercises along with legs might be a bit much. I'd say 3 exercises at most if you doing legs (3 set of 8-10 reps) so you could drop the upright row or lateral raise. I would keep the dumbell presses though. In a few months you can change exercises or order, if you have stopped making gains. My personal opinion is that you MUST go to failure (cos your training them only once per week) on most if not all sets to get the maximum out of your routine as the muscle just won't grow as fast. The weights will start getting lighter and by the time you come to front raises you will be doing really light weights and it will hurt buts thats good But I'm not as experienced as the other guys here so any critisms/comments, feel free Cheers John PS Seated front raises seem fine to me if your back is supported. I just trying to emphasise that you need to move the delts only and not swing your body. It will be time to drop the ego and get on with the light weights,

14-06-2005, 10:19 PM	#5 (permalink)
MrSkinny Making Progress Join Date: Mar 2005 Location: London Posts: 255 Rep Power:	Forgot to say, that i tried the arnie press today for the first time. Its good, I like it. See J's comment on how to do it a few post down.