Shoulder Definition?

Question

Hi, I am trying to develop the three parts of the deltoids. I have been training for many years and although I am not as big as some guys I do have strong and defined shoulders. I do alot of running and cardio so this should give you an idea of my build. i do heavy weights about 5 times a week at the moment, and although i am happy with my overall physique I would like to build on my shoulders. I am in a job abroad at the moment where i have alot of time on my hands and i am looking at defining the three heasds of the shoulder particularly the middle, outer portion. Does anyone have any tips, as one of the guys i saw had the same lean physique as me, not massive at all. Yet all three heads ofthe deltoids were very exagerated and obvious that it was very impressive. Any web sites or training tips from people who know exactly what to do and not just guessing,in other words I am very experienced but want guidance so no comments from people that are just guessing and in experienced.Thanks

Answer 1

after years of heavy weighted powerlifting using low reps and limited excersises, my boyfriend hasn't had the development he has now that he uses low weights moderate reps but high sets.

he recently hurt his collar bone and has to use very light weights. he simply trains dumbell rows, seated dumbell presses, dumbell upright rows, lateral raises, dumbell bench presses and pressups three times a week in addition to running, swimming and other lifting. he uses half failure i.e. if he can max out and use 30lbs bumbells for rows for 10 reps he will do 6 reps but 10 to 12 sets. the high volume seems to do wonders as long as its done little rest between sets and most importantly , slowly.

by doing 1 set press followed straight away by one set of upright rows followed by benches then back to press then back to upright rows then benches, with no rest and done at a cadence where you could stop dead in mid movement if someone shouted stop. this concentrates on the muscles you want to train, the eccentric part stimulates most muscle fibre atrophy and the volume seems to stimulate the muscle mass

also remember a low body fat is essential to show the 'cuts' of the three shoulder muscles and also some people are unlucky to have body fat distribution which means though low overall, the distribution might be situated at the joints.

the high volume low intestity slow training was an unfortunate consequesnce of an injury but had unexpectedly good results. try it for 6 weeks. if it doesnt provide the results you're after, let me know