How many sets do you guys do for delts?

[GrowthMan]

(Assuming you do traps with your back)..(I do not). You could also hit rear delts on back day to do another exercise where you are lacking...

[GrowthMan]

Here is what I have been doing on my push days:

DB bench press - 4 working sets, changing up with incline DB press from one week to the next
Dips - 4 working sets
DB Lateral raises - 3 working sets
DB Bent over lateral raises - 3 working sets
DB Tricep behind-the-neck extensions - 3 working sets
Tricep pushdowns - 3 working sets

I might up the delt stuff a bit based on this thread.

They key is variation. You're natural, vegetarian, and have a fucked up shoulder?!?!?. With that said you might want to keep the volume low, but train intensely.

With the shoulder being fucked up you may notice less pressure if you did some incline work for chest instead of flat.

Unless Chest/Shoulders/Tricpes are your best bodyparts you may want to split them up working shoulders alone or with traps/abs/calves etc.

If not I'd do:

Incline barbell bench; 2 warmup, 2 work sets
Flat machine press; 3 working sets
Pec dec with handles not pads; 2 working sets

Side laterals; 10lbsx10, 15lbsx10, 20lbsx10, 25lbsx10, 30lbsx10 all after one another
Smith Machine Press (may alleviate a little stress on your delts) 3x10
Machine press hands inward supersetted with rear delts 3x10

Triceps pushdowns 3x10
One arm dumbell xtension 3x10

7 sets for chest
7 sets for delts
6 sets for triceps

20 sets total. Too few for each bodypart IMO. That's why I can never do a complete push/pull rotation. Too hard for me to get all three in on the push day.

[GreyingWolf]

shoulder/trap - weights in kg

108.5
11:10am
Shld press 40-10, 40-10, 40-10
Lat raise db 10-12, 10-12, 10-11
Front raise 15-10, 15-10, 15-6
Rear row 22.5-10, *22.5-10, 22.5-
DB shrug 50-10, 50-8, 50-9
Cable lat raise 8.75-12, 8.75-12, 8.75-10
Cable shrug 50-10, 50-10, 45-15
Cable front raise 10-8, 10-8, 10-8
11:56


But if your doing push/pull I would do front delt on push and rear and middle on pull. You have to split them.

[Mr I]

Mr I is right. Front raises suck. Any chest pressing movement uses as much front delt as chest.

Exactly, my front delt so are pumped after a chest workout and burning as is my chest of course. Also after shoulders without front raise. If your on loads of drugs then I guess theres less risk of over training and injury but other wise its inefficient and puts your bicep tendon and shoulder at risk.

[Mr I]

I hate shoulder presses. I don't know what it is, but I seem to injure my shoulder more often doing the DB shoulder press than any other exercise. Maybe I'm going too heavy? Dunno... will add it back in and see how it goes.

Posture is wrong probably, try doing the fly so first and pre exhaust before presses

[redback]

Mr I is right. Front raises suck. Any chest pressing movement uses as much front delt as chest.

[Scrumhalf]

I hate shoulder presses. I don't know what it is, but I seem to injure my shoulder more often doing the DB shoulder press than any other exercise. Maybe I'm going too heavy? Dunno... will add it back in and see how it goes.

[Mr I]

So no shoulder pressing? Laterals will get you width, not depth, for that you need shoulder press

[Scrumhalf]

Here is what I have been doing on my push days:

DB bench press - 4 working sets, changing up with incline DB press from one week to the next
Dips - 4 working sets
DB Lateral raises - 3 working sets
DB Bent over lateral raises - 3 working sets
DB Tricep behind-the-neck extensions - 3 working sets
Tricep pushdowns - 3 working sets

I might up the delt stuff a bit based on this thread.

[Mr I]

I do two pressing movements, two working sets each, the first is either db press, bnp, smith to the front, second is always universal machine press, two sets side lateral db , two sets machine side lateral, for sts machine rear our two and two starting we db, then traps just doing shrugs of some sort

[Bouncer]

Damn your quick off the mark on my posts, I was just checking that one but you jumped in and quoted before I changed it. I was just trying to establish if your presses were one type and if all for were working sets.

Bro you better be on your game if you wanna challenge the great one! Come at me brah! Lol

You know what I am saying about side, front, rear raises? Very easy to cheat on those and use momentum and bring in other muscles.

[Mr I]

No idea what you just said. You doubt I train the danger off? Wtf? 2 exercises for chest? Where do you come up with this shit? I switch shit up all the time but an average chest day would be incline press, flys, dips each 3-4 sets.

Damn your quick off the mark on my posts, I was just checking that one but you jumped in and quoted before I changed it. I was just trying to establish if your presses were one type and if all for were working sets.

[Bouncer]

:rofl:

I knew you would take it hard, in post 26 I was asking if all four of your presses were working sets and the same exercise. I doubt you train the danger off as on and you were only doing two exercises for chest recently.

No idea what you just said. You doubt I train the danger off? Wtf? 2 exercises for chest? Where do you come up with this shit? I switch shit up all the time but an average chest day would be incline press, flys, dips each 3-4 sets.

[Mr I]

Lol clear bitterness about your age trying to flip the script. It's cool bro, you can live through me. Lolz. I'm 28 bro, no matter how much that hurts you it is what it is. You won't feel like you do if you simply get back on the test and stop bowing to your wife..

Never said I go light on presses. I go lite on the raises

:rofl:

I knew you would take it hard, in post 26 I was asking if all four of your presses were working sets and the same exercise. I doubt you train the same off as on and you were only doing two exercises for chest recently.

[Bouncer]

don't be a stalker bro, I'm a little younger than you thats all I'm saying

Thing is though presses are a compound movement your supposed to go heavy, you got hurt shoulders?

Lol clear bitterness about your age trying to flip the script. It's cool bro, you can live through me. Lolz. I'm 28 bro, no matter how much that hurts you it is what it is. You won't feel like you do if you simply get back on the test and stop bowing to your wife..

Never said I go light on presses. I go lite on the raises