While everyone loves there 'money' muscles, biceps and chest, the delts are
possible the most important muscle group for looking 'huge'. Delts are what
make you look wide. Just think about two regular people, one is hunched
over with drooping shoulders while the other is standing upright and
shoulders back. Who looks more impressive? That width is what is important
and as I see it there are two main things stopping people from achieving
this in the gym.
RULE 1: Stop all specific front delt work. Your front delts get destroyed
when you do your chest session so hitting them again in your delt workout
will not allow then to recuperate and as a result you whole delt region
won't grow.
RULE 2: When doing any from of lat raises, keep the back of the dumbbell
level or higher than the front. If the front is higher you will be working
the front delts not the middle delt which is what you desire.
Callum's Wonderful Width Workout
This is my current delt routine and I have noticed great results in
improving my width. The form is important but not to the extent that you
sacrifice too much weight. Give it a go every 5-7 days and you should
notice an immediate difference.
Behind the back cable lateral raises.
Attach a D handle to a low cable pulley and stand as if you were to do
normal cable laterals but run the cable behind you. Remember keep the back
of the handle higher or level and stay parallel to the station so you high
the middle heads. Perform 1-2 warm-up sets the 3 sets of 6-10 reps.
Behind the neck barbell presses.
Many people frown upon this exercise but that is there loss. You can and
probably will hurt yourself on this exercise if you jump straight into it.
By that I mean using free weights. Use a smith machine for the first few
months. This exercise has been a staple in my delt work for almost 4
months, but I have only used free weights for the past 2 weeks. Also make
sure you use a bench with back support. Studies have proven not using back
support is bad for you body and detracts from what you are trying to achieve.
Perform 1 warm-up set followed by 3 sets of 6-8 reps.
A Superset: Wide grip upright rows and dumbbell laterals.
Simple, get a straight barbell and a pair of dumbbells. Do 6-8 reps of wide
grip upright rows, hand at armpits when the bar is lifted all the way, then
do 6-10 reps of dumbbell laterals. Perform 3 sets.
So to recap:
Behind the back cable lateral raises 3x 6-10
Behind the neck barbell presses 3x 6-8
A Superset: Wide grip upright rows and dumbbell laterals 3 supersets.
There you have it try it. You should get a great session and immediate
growth. I would love to here from anybody who trys it, so email me and tell
me how it went.
Until next time,
Don't try to be someone, try to be better than that someone,
Callum
callummahoney@hotmail.com
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