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How To Get Huge Delts

People who have the best physiques in sports always have one thing in common, huge delts. So how do they get these cannonball delts you may ask? Well, that is what I will show you today. First we must understand  what the shoulder is. It is a complex of muscles that are attached to a “floating” joint. The shoulder joint isn’t a true joint by our text book definitions. It is basically the humerus (upper arm bone), Acromion process of the scapula (shoulder blade), and the clavicle (collar bone). They more or less are just help together by some ligaments and as such, these joints are very easily injured. So when programming a delt workout, this needs to be kept in mind. The other thing about the shoulders is that they are used very frequently in everyday life, and as such, they are resistant to normal stress. So how does one make them HUGE DELTS!!

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Train The Rear Delts To Be Wide

People hammer their side delts constantly in the search for huge delts. They do this erroneously thinking this will give them more width. While I believe that this will make your shoulders look great and are necessary, the key to width is the rear delt. Look in the mirror and you will notice that the way the body sets up, the side delt is actually toward the front. So if you really want to make your width improve, hit the rear delts hard and with focus. Too many people just sling weight with momentum. These exercises need to be slowed down so the delt is actually doing the vast majority of the work. I like to do more sets and reps because I think that you need more exposure to overcome the resistance they have to growing. Think about it, if your shoulders didn’t resist stress, you would have to constantly rest. I always seem to grow better when I go higher volume on delts. I tried doing the 12 set route with heavy weights and it didn’t seem to work too well for me at least. When I kicked my volume up to 20+ sets, I grew better. Everyone’s different, but I have seen much of the same in clients over the past 20 years to lead me to believe my hypothesis.

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To Press Or Not To Press

Many people think that a staple of delt training must be some form of overhead pressing. I don’t necessarily agree with that for a few reasons. 1) Anatomy- some people have different shaped scapulas. There are flat, curved, and hooked. The people who have curved and the hooked acromions, have less space for the suprasinatus and the bursa sac and tend to get more impingement and tears. These shoulder types can be problematic in overhead pressing where the acromion gets closer to the clavicle when the arm is overhead. This can get compressed even further under heavy weight, causing friction and inflammation.  It is a good rule of thumb to not do any exercise that feels painful. It may mean that you need to replace an overhead lift with a front raise. If you can press without issue, use slow and controlled movements to max out muscular growth. If not, a barbell or dumbell front raise to mouth level would be a great replacement.


Sample Shoulder Work For Healthy Shoulders

DB Military Press 4 x 10-12 reps rest 2 mins

DB Side Laterals 4 x 10-12 reps rest 2 mins

Rope Face Pulls 4 x 10-12 reps rest 2 mins

DB Rear Delt Raise 4 x 10-12 reps rest 2 mins

DB Shrugs 4 x 10-12 reps rest 2 mins

Sample Shoulder Work for Compromised Shoulders

DB Front Raise (no higher than mouth level) 4 x 10-12 reps rest 1.5 mins

Cable Side Lateral ( no higher than mouth level) 4 x 10-12 reps rest 1.5 mins

Chest Supported Rear Delt Raise 4 x 10-12 reps rest 1.5 mins

Rope Face Pulls 4 x 10-12 reps rest 1.5 mins

Barbell Shrugs 4 x 10-12 reps rest 2 mins


I like to use APS Mesomorph to hone a laser focus during my workouts. The DMAA gets me amped up but not jittery. I use IntraFuse by Liquid Labs for my during the workout drink. I also like to use APS Isomorph 28 as my post workout protein. Its 100% Whey Isolate so it has quick uptake. I also use Hi Tech Somatomax for recuperation and as a sleep aid.