| Thick, Round Delts as Rich Dreamed of
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by Rich Gaspari
When I first got into serious bodybuilding, I wanted thick, round delts more than anything.
But no matter how hard I trained - or what new tricks tried - I just
couldn't develop those deltoids i was dreaming of - cannon-ball delts
so incredibly big I'd have trouble fitting through doors.
I began my quest with trial and error - lots of it.
Finally I found out how to accomplish superior deltoids which made me
seem a whole lot weider. Here my delt training tips for you all! If you
follow them, you should make some outstanding shoulder gains.
- Take a radical approach, shocking the deltoid mucles into growth. That may be the key.
- Behind-the-neck
presses or front shoulder presses aren't enough to build thick, round
delts. Those moves are excellent for the front delts, but they don't
directly affect your side heads.
- Form is very important on
lateral raises. This exercise is done incorrectly 90 percent of the
time. You need to raise the dumbbells out to the sides, making sure
your elbows are higher than your forearms. As you raise the weights,
turn your wrists toward the front and put all the tension on the side
heads. Imagine that you're slowly pouring water out of two pitchers.
- Throw in drop sets whenever you
are doing lateral. Grab a weight, pound out a specific number of reps,
then switch to lighter dumbbells and continue doing more reps. Decrease
the weight three or four times. That really burns out the delts and
hits every fiber, promoting growth.
- Arnold presses, made famous by
Mr. Schwarzenegger himself, also shock the delts. To do this exercise,
you either sit or stand, holding dumbbells at your shoulders with your
opalms turned in toward your body - as in the top of a dumbbell curl.
As you press the dumbbells overhead, twist your hands so your palms
face each other about halfway up and face forward at the top. It's
important to avoid fully locking out at the top so you get constant
tension on your delts.
RICH'S SHOULDER ROUTINE FOR THE OLYMPIA
| Arnold Presses |
Increase the weight on each set. The last set is a drop set; decrease the weight by 10 pounds three times. |
4 X 10 |
| Lateral Raises |
The last set is a drop set; decrease the weight three times. |
4 X 10-12 |
| Cable Lateral Raises |
or wide-grip upright rows |
3 X 12 |
| Bent-over laterals |
Face
forward on an incline bench and keep yuor elbows up when raising the
dumbbells. Tip the dumbbells forward as for side raises. |
3 X 12 |
| Barbell Shrugs |
Keep your hands shoulder width apart. |
4 X 10 |
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