T Nation

Delts Lagging

so for the last 3 months, i have gained about 25 lbs of mostly muscle and good growth overall except in my deltoids…i have no idea why. i do military press twice a week and lateral raises once a week. i do a fullbody prog 3x a week. everything has growth except the deltoids and its starting to look weird. does anyone know why its like that and is there something i can do about it?
thanks a lot

[quote]ynballin wrote:
so for the last 3 months, i have gained about 25 lbs of mostly muscle and good growth overall except in my deltoids…i have no idea why. i do military press twice a week and lateral raises once a week. i do a fullbody prog 3x a week. everything has growth except the deltoids and its starting to look weird. does anyone know why its like that and is there something i can do about it?
thanks a lot[/quote]

The “compounds only” club will probably cry about this, but from experience I would say just up the amount of isolation work for your delts.

Keep 1 or 2 overhead presses per week in there - but try to hit the lateral raises/bentover lateral raises at least every other day for the next 2 weeks and you should be seeing results…

Why don’t you add a shoulders only day?

You need more direct shoulder work and probably a shoulder specialization plan. Check the archives, as their are several articles written about shoulder specialization.

Full body workouts and compound exercises are great for building a good base of strength and overall size, but you NEED direct work as well.

[quote]Dave_ wrote:
ynballin wrote:
so for the last 3 months, i have gained about 25 lbs of mostly muscle and good growth overall except in my deltoids…i have no idea why. i do military press twice a week and lateral raises once a week. i do a fullbody prog 3x a week. everything has growth except the deltoids and its starting to look weird. does anyone know why its like that and is there something i can do about it?
thanks a lot

The “compounds only” club will probably cry about this, but from experience I would say just up the amount of isolation work for your delts.

Keep 1 or 2 overhead presses per week in there - but try to hit the lateral raises/bentover lateral raises at least every other day for the next 2 weeks and you should be seeing results…
[/quote]

I am a compound movement devotee. However, I agree with this completely. Side laterals, rear laterals, front delt raises, till they burn!

D

There are a couple good shoulder articles here, I suggest you check them out.