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  1. #1
    postandspread is offline Senior Member
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    Default Cannonball delts - how?

    Tried kb C&P's, bent presses, DB lateral raises long enough I think, ain't nothing working. Delts merely seem to be becoming a little harder. But that menacing bulk? No signs of happening. High volume work tends to irritate my shoulder joints sooner or later. Any suggestions, bodyweight preferred, KBs also ok?

  2. #2
    sunstreaker is offline Member
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    quick question... how much are you pressing right now and how much do you weigh??

  3. #3
    postandspread is offline Senior Member
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    Quote Originally Posted by sunstreaker View Post
    quick question... how much are you pressing right now and how much do you weigh??
    I'm much more into bodyweight routines now. When inclined to press, a 16 kg bell. All I have on hand now. It isn't difficult for me but not totally trivial either. E.g. I can't bent-press it nor do a bottoms-up press with it yet. I weigh about 73 kg/161 lbs. What I find strange is that while there has been visible (though not spectacular) growth in biceps/triceps/lats/legs/abs etc, the delts seem to have remained static, unless it's some sort of optical illusion!
    Last edited by postandspread; 11-02-2011 at 05:21 AM.

  4. #4
    RJ79 is offline Senior Member
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    I actually started with strictly kbs and moved to barbells later on. The first time I had any noticeable increase in size was when I was using the 32kg for the rop presses and working to compress the rest periods.

  5. #5
    Darren Best is offline Member
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    Ok the truth, 16kg isnt much, even at 161 bw. If you double it for a barbell thats only 70 pounds which is less than half your bw.

    It sounds like you are not pressing correctly which is an easy mistake to make, people have a tendency to swing the weight rearward when they start which puts more emphasis on the triceps instead of the delts.

    If you are having shoulder irritaton i suggest dropping the weights for now and start doing handstand work.

    Now a word on form and this is very important, when you lower yourself to the floor your head and hands should NOT be in a straight line from side to side, they should form a triangle. If you draw a line from hand to hand, your head should be forward of this when you come down.

    You will not be able to do a HSPU yet, soooooo this is how I did it;

    Can you kick up into a handstand yet?
    If not there are lots of tutorials on how, just keep the work low and stick with it, I did this everyday but kept the attempts low so as not to tire myself out too much.

    Get a bunch (alot) of cardboard and cut them into 12 inch squares and make a stack, 50 is a good number. These will be about 1/8" thick. Once you can get up into the handstand lower yourself under control and kiss the cardboard stack with the top of your head, pause for a second then press back up, pause one second and repeat. Get FULL extension, dont cheat at all and think think think triangle when you lower yourself.

    The program;

    5 x 5 HSPU's every other day. When you can nail all 25 reps solidy, take out one sheet of cardboard, even if you feel really strong do not take out a sheet more often than every other session, resist the urge to take out multiple sheets every day. If you get stuck, take a week off and add back five or ten sheets and start again.

    Work on good recovery (this is far more important than the training).

    Thats it, once you can do a full HSPU you will notice a difference in your shoulders.

    Be persistant and consistant and good luck.

  6. #6
    Chris Hansen is offline Senior Member
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    Quote Originally Posted by Darren Best View Post
    Get a bunch (alot) of cardboard and cut them into 12 inch squares and make a stack, 50 is a good number. These will be about 1/8" thick. Once you can get up into the handstand lower yourself under control and kiss the cardboard stack with the top of your head, pause for a second then press back up, pause one second and repeat. Get FULL extension, dont cheat at all and think think think triangle when you lower yourself.
    Great idea with the cardboard, thanks for sharing!

    I've done a stack of books before but the cardboard is the most minutely adjustable method I've seen.

  7. #7
    jordanvezina is offline Junior Member
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    HSPU's are a great recommendation. Here's where I'll go a little off the reservation. Bench Pressing. When I started benching regularly I saw a big increase in shoulder and overall torso size.
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  8. #8
    gtrgy888 is offline Senior Member
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    Double kettlebell clean and jerk for 10 sets of 10
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    Pushups 9 Leg Raises 10+ Pullups 8 Squats 9
    Bridges 6 Handstand Pushups 4

  9. #9
    md corral is offline Senior Member
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    Quote Originally Posted by jordanvezina View Post
    ...Bench Pressing. When I started benching regularly I saw a big increase in shoulder and overall torso size.
    I was thinking this too for big shoulders.

    Throw in some military press with a barbell or dumbells and Arnold presses with a dumbell and you'll be all set with some hard work. Keep increasing the weight, reps, sets, etc when you can with excellent form.

    Basic bodybuilding stuff.
    Last edited by md corral; 11-03-2011 at 10:34 AM.

  10. #10
    Eden is offline Junior Member
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    The side press, as described by Pavel in Power to the People, is the best exercise for deltoid development that I've ever found. (Actually, I should say "side deltoid development," since it does not really work the front or rear deltoids.)

    I used to have underdeveloped side deltoids compared to my front deltoids and upper traps. This meant that whenever I did any of the traditional exercises meant to hit the side deltoids, the overdeveloped muscles would do most of the work. (When I did lateral raises, for example, my traps would do most of the work.)

    The side press solves all of these problems. When you bend your torso slightly in the direction opposite your pressing arm, you take the front deltoid out of the picture. And unlike with the lateral raise, there isn't much of a natural tendency for you to use your upper traps to lift your shoulder. (Indeed, the effect of squeezing your lat, which you are instructed to do, will be to ensure that the upper trap doesn't do much work.) Because of all these factors, the lion's share of the work is done by your triceps and your side deltoids -- precisely what you want if your goal is to increase the visible size and width of your shoulders.

    The fact that this is a pressing movement will also allow you to use more weight than you could if you were doing lateral raises. When I started doing side presses about a year ago, I used a puny 25lb barbell. Now I do my first (heaviest) set with a 65lb barbell. My shoulders are significantly bigger.

    If you feel any shoulder discomfort doing the exercise (as I did when I was starting out with it), try doing some horizontal pulls beforehand. I've found that this has a protective effect -- presumably because it activates the various little muscles that are used to stabilize the shoulder while you press. I also practice "packing" in my shoulders while hanging from a bar before I do the side press. This reminds me to keep my shoulders tight during the exercise. Nowadays I am able to do 8 sets of 5 reps (per side) without experiencing any shoulder discomfort during the workout or afterwards.
    Last edited by Eden; 11-02-2011 at 07:38 PM.

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