I have found a superset technique that shocked my delts immensely after a long frustrating plateau. The side delts have always been my my favorite to watch grow! I found that you can kill them with a superset of dumbell presses...

By: Seth Pauley
I have found a superset technique that shocked my delts immensely after a long frustrating plateau.

What's A Plateau?
A level of attainment or achievement in weight loss or bodybuilding where one gets "stuck in a rut", barring further progress or noticable results. As obvious as it may seem, if you continue to do the same thing, you will continue to get the same results. Click here for tips on breaking through plateaus.

The side delts have always been my favorite to watch grow! I found that you can kill them with a superset of dumbell presses directly into a set of wide-grip upright rows.

What Is A Superset?
A superset is the alternating back and forth between two (or more) exercises until the prescribed number of sets is complete, usually with no rest between exercises. There are various types of supersets, however.

Find more definitions in our glossary.

I have also found it more beneficial to begin the workout with side laterals to pre-exhaust the targeted side delt area. This will allow you to reach a higher level of fatigue in your supersets.


Exercises

Dumbbell Presses

Click Image To Enlarge.
Seated Dumbbell Press.

Video GuidesWindows Media - MPEG

Upright Rows

Click Image To Enlarge.
Upright Barbell Row.

Video GuidesWindows Media - Real Player

Side Laterals

Click Image To Enlarge.
Side Lateral Raise.

Video GuidesWindows Media - MPEG


Effectiveness

The reason for the superset's effectiveness is that in the presses, you work the side delts with help from the front delts and triceps, and then instead of being done you continue to stress the side delts in your set of upright rows with help from fresh muscles, being the biceps and rear delts.

I got a massive pump and immediate results and soreness from this. I also found that a pyramid of 4 supersets worked for me, with the last superset being at least 12-15 reps of each exercise to attain the awesome pump and burn.

Work your way up to where you can only do 6-8 reps on the heaviest set, and then do the burn-pump set till your shoulders feel blast-furnaced and you will love it! No chance to overtrain here!

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This will fry you too bad to be able to waste your time on subsequent sets. It probably wouldn't hurt to do some bent laterals - if you can!

It also helps if you hold the weight in the contracted position on the upright rows (top of rep) for a 2-3 count, and then knot up your flexed side delts (this will inspire you) and keep tension on them as you lower through the negative slowly.

It is extremely important to pull with your elbows and concentrate mentally on the area being worked - Lee Haney's advice! I am only 5'7" and over the years, using this method (and many others), I have grown wider in the shoulders than most guys in the gym of any height - and I absolutely love it!

Superset Delt Shocker!
zeb1@dcr.net

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