Cannonball delts
A friend of mine seems to have naturally big shoulders - real cannonballs. I’m trying to gain muscle on the front and rear delts but it’s proving tough. What would you recommend for this?
Some guys have all the luck (naturally blessed).
The best you can do is focus on different combinations of the best shoulder basics we know, astericks signal the best:
*Mid- and steep-incline dumbbell presses, *military (front) presses, *sidearm lateral raises (one-arm at a time or together), bentover lateral raises.
Pulleys for shoulders are not mass builders; save them for pre-contest shaping or a casual change of pace.
Upright rows are troublesome and my favorite, press behind necks (PBNs), are problematic if you don’t know the exercise intimately.
I hit the shoulders twice a week and include supersets (ss).
Example: front presses ss with sidearm lateral raises (4-5 sets x 6,8,10 reps), steep dumbbell inclines (4 x 6-8 reps) and finishing with bentover laterals (4 x 8 reps).
When you feel like indestructible, try PBNs supersetted with widegrip pulldowns behind the neck with focus on the delts and mid-back… cool combo…
Go… Godspeed… Dave
Dave Draper - Dave Draper Posted on October 6th, 2008 in Weight Training by Dave Draper