delt / arm definition
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i've had decent gains since starting to go to the gym for the past few months (doing PPL) but not a ton of noticeable definition has happened yet, mostly just mass.
in particular i want my delts to be more defined. i'll list my work out regimen below and would love any recommendations for better definition. i'm mostly doing 3 sets of 10 on all workouts.
PUSH
-incline dumb bell
-decline bench
-lateral raises
-arnold dumbell presses (standing)
-cable pull downsPULL
-barbell curl
-hammer curl dumbell
-seated lat pulldown
-seated bicep pull row
-bent over barbell row
-dumbell single hand row
-seated cable pullLEGS
-leg press
-barbell squats
-deadlift
-leg raiseI also do stair master and jump rope for cardio. mostly trying to be toned, not huge. thanks
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@raytreats for proper loading of the delt which will result in more mass,i recommend you look for stable exercises
Instead of a standing arnold press,do a normal seated dumbell press(the additional movement from the "arnold" type is just pointless extra fatigue)
Do them heavy 8-10 reps
For lateral raises pick the dumbells or machine and go slow really squeeze and control with the middle delt
For definition literally get more mooscle and additionaly lose fat -
@raytreats delts, the universal weak-point! But seriously, know, (and maybe you do) that everyone you see with “capped” delts is on juice. Once we start from that understanding we can set realistic expectations.
Almost nothing that is going to make your delts pop will be “Peaty” because they’re a unique body part that will respond differently for everyone. Some respond to 15-20 reps in light weight, some with 6-8 reps on compound movements, (like barbell press). To see what will work for you you’re gonna need to expiriment, and you should probably do so for 12 weeks at a time.
You could try:
Barbell presses in reverse pyramid
Set 1 6-8 reps at maybe 70% one rep max
Set 2 8-10 reps at maybe 60% one rep max
Set 3 10-12 reps at maybe 45% one rep maxOr:
Front side and rear laterals 3 sets of each, (9total sets) at 12-15 reps with lighter weightOr:
You could favor “better” exercises, like the Larry Scott press that really hits the delts appropriately. (With either set or two scheme above)Or:
You could try HIT. A warmup of barbell presses followed by a single set to failure, (failure being the inability to perform a rep with good form). This is probably the most bioenergetic approach. Mike Mentzer who popularized this method would force a client to rest (like as in a whole week) until more weight could be consistently added to the bar.Definition and adding size frequently oppose one another as goals, so be clear about what you want, and be diligent. For more “natural” information check out Natural Hypertrophy on YouTube.
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The best exercises by FAR for delts and especially the middle head, are snatch high pulls and lu raises. Add heavy overhead press/dips for front delts + heavy rows with elbows up for posterior head, and you dont need anything else
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thanks everyone. going to try all the exercises mentioned
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If you want to be more “toned” you need to lose more fat, simple as.
Also if you want to be more time efficient with your workouts and keep stress low, consider switching from PPL to a High Intensity type of split as put forth by Mike Mentzer.
I would say having done PPL for about 10 years, and switching to High Intensity in the past year that I have had an increase in my rate of progress working out once every 4-5 days, vs 5-6 times a week.
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@raytreats for middle delts literally just spam lateral raises until you can do 50+lbs.
Front delts you hit with bench pressing
Rear delts you should target specifically. Very impt for boulder shoulders
