Join today and start a FREE online personal health or exercise journal. You can also Sign Up To become a VIP member and remove all ads when browsing this website.
This is a discussion on Delt and Tri frustration - Please Help! within the Training Zone forums,----- Ok, so I have been focusing on diet, really eating clean for several months now, leaning out. I am probably ...
Ok, so I have been focusing on diet, really eating clean for several months now, leaning out. I am probably at about 18% bf now and would like to get down to about 16%.
Right now, though, my biggest frustration is that I cannot seem to see the progress I would like on my delts and tris. I lift heavy, work each BP twice per week (in an upper/lower split) and feel like I should be seeing more of a "cap" on my delts and more overall definition as well as be seeing a bit more definition on the side of my tri and a "tighter" underside (long head of the tri).
Has anyone experienced this problem building up these 2 BP's and if so, what worked for you?
What does your training look like now? Do you train your delts heavy?
well, right now I am doing an upper lower split, 4x/week so I work delts and tri's twice a week with 2 exercises each time (don't forget, I still need to do chest, back and bi's those days, too).
I do one compound (major) exercise like DB presses, using about 25-30 lb db's. and then I do lateral or some kind of rear delt work. Even when I was doing more traditional BB splits, though, with more exercises, my delts were never quick to respond.
For tris, I do close grip presses, dips, overhead extensions, etc and I tend to keep my reps a bit higher here (like 8-12).
Thats one of the reasons I an not a big fan on uppee/lower splits...I feel body parts dont get enough attention(just my opinion). I usually train delts with only one other body part...Right now I'm doing it with tris. My first exercise is heavy (5-6reps), the second exercise is moderate(8reps) and then I'll superset 2 exercises to really fire the delts (10-12reps)...I follow with 2 tri exercises...first moderate reps (8) then a little higher (10).
That type of training has helped my delts grow...they are one of my stronger features now. I hope some other ladies who use a similar training style to you can chime in and off some better advice.
Thats one of the reasons I an not a big fan on uppee/lower splits...I feel body parts dont get enough attention(just my opinion). I usually train delts with only one other body part...Right now I'm doing it with tris. My first exercise is heavy (5-6reps), the second exercise is moderate(8reps) and then I'll superset 2 exercises to really fire the delts (10-12reps)...I follow with 2 tri exercises...first moderate reps (8) then a little higher (10).
That type of training has helped my delts grow...they are one of my stronger features now. I hope some other ladies who use a similar training style to you can chime in and off some better advice.
I am just so afraid to go back to traditional BB splits, as I feel that I was never as lean doing those as I am now (course, I also fianlly have my diet in check, so maybe that is it too!).
yes, I would love to hear more people respond and see if they feel you can grow these muscles while staying on some kind of upper/lower split.
Everyone is so different in how they respond to training...My body has looked its best and made the most progress when doing BB'ing splits. As we all know, bodyfat always comes down to diet
I am like Nic..I dont like the upper/lower body split either because I need to make sure every freakin fiber in each muscle was given some special attention...I dont see how I could make that happen with upper/lower body splits..
I train my delts twice a week (One day I will go light, the other I will go heavy). I train my delts with my chest and triceps. (This is on my heavy day, but since I am training chest, and triceps the same day, I manipulate my reps/sets)
For example, If I am doing heavy on chest presses, I wont do any front lateral raises, or I will do a low rep shoulder press since you incorporate alot of front laterals in most chest exercises. They same applies to my triceps..depending on which exercises I do for chest.
But do you read Flex Magazine??? At the end of the their magazines, they have a section called.the gym locker room or something like that. But they pick a body part, go over the main 5 problems people do, explain the anatomy, and give you "rules" on what you need to do to make them grow and develop the way you want them to.
I have been applying these "rules" to my body parts..including my delts and triceps. For triceps you should be doing 3 main exercises each workout (thats what it says anyway) to hit every part of the tricep. There should be an overhead exercise (ex. 1 arm OH extentions or skullcrushers), and push exercise (like tricep dips), and cable pulls (with elbows at your side and try out both overhand and underhand grips)...
My triceps are poppin after following Flex, and my delts have also made significant gains...I love Flex mag!!!
Everyone is so different in how they respond to training...My body has looked its best and made the most progress when doing BB'ing splits. As we all know, bodyfat always comes down to diet
You might be right about that. My diet is cleaner now than ever so if I am frustrated with lack of musculrity, maybe I need to revisit the other type of split.
That being said, how many days do you do weights? (I can only get to the gym 4x/week, so my split would need to match that).
How many days a week do you do cardio and what kind of cardio?
Can you give me an example of how long each workout is and what kind of volume you do for each BP? Do you adjust according to which ones need more building? (like my back looks great, don;t want that to get any bigger!). I need to focus on delts, tris, legs/glutes.
Your help here is so appreciated Nic! Thanks! I think you actually have me thinking about trying a BB split for the first time in a long time!
You might be right about that. My diet is cleaner now than ever so if I am frustrated with lack of musculrity, maybe I need to revisit the other type of split.
That being said, how many days do you do weights? (I can only get to the gym 4x/week, so my split would need to match that).
How many days a week do you do cardio and what kind of cardio?
Can you give me an example of how long each workout is and what kind of volume you do for each BP? Do you adjust according to which ones need more building? (like my back looks great, don;t want that to get any bigger!). I need to focus on delts, tris, legs/glutes.
Your help here is so appreciated Nic! Thanks! I think you actually have me thinking about trying a BB split for the first time in a long time!
My split is a 4 day split(quads/calves, chest/bi, back/ham, delt/tri)...4 on and 1 off. I try to get in cardio 3x a week...more during prep. My workouts dont last that long, 45min-1hr tops...I have 2 legs days, because they are my weak point so I have a quad dominant day and a ham dominate day. The volume really depends on the exercise and the routine....my trainer changes it up. Here is an EX of a delt/tri workout of mine: seated bb press (2x12, 4x6), seated lateral raise (1x12, 3x8), front bb raise/ss rear delt fly (3x10), bb skull crushers (2x12, 3x8) DB ext (1x12, 3x10)
Delt and Tri frustration - Please Help!
Re: Delt and Tri frustration - Please Help!
Linear Mode
