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Forum » Are 3d capped delts possible as a natty?
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Thread: Are 3d capped delts possible as a natty?

post 1620702231 10-28-2020, 01:09 PM
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Originally Posted By TXBuddy⏩
Learn how to feel the side delts and relax the traps. I would also bet you utilize your traps in other movements. I see it all the time.

try one arm leaning laterals
Wide grip uprights, pull the bar against your ribs at the top and shoulders low.
one arm cable laterals
Sit backwards on the seated lateral machine and don't use the hand grips. Push out with your elbows.
In for advice.

When I do lateral raises I know the typical cues-- elbows slightly bent, thumbs down, act like you're pouring bottles, etc.

How do I exclude traps? In all honestly, I think this might really help my development because I feel like I really use my traps esp. at the top of the movement.
post 1620703961 10-28-2020, 01:27 PM
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Originally Posted By TomWanks⏩
In for advice.

When I do lateral raises I know the typical cues-- elbows slightly bent, thumbs down, act like you're pouring bottles, etc.

How do I exclude traps? In all honestly, I think this might really help my development because I feel like I really use my traps esp. at the top of the movement.
Easiest way is the mind-muscle connections for the traps and delts. if possible, have someone place their hand on the traps and say "relax" lower them. If you need to feel the delts more, have someone put a finger on each. Your mind will go right to them.

Your Humerus bone should not go above parallel.

The exercises I mentioned above help with this. Especially leaning one arm laterals. Also, laying on your side on an Incline bench, doing one arm laterals takes out a lot of the trap. It puts it at a mechanical disadvantage.
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post 1620704711 10-28-2020, 01:37 PM
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Originally Posted By TXBuddy⏩
Easiest way is the mind-muscle connections for the traps and delts. if possible, have someone place their hand on the traps and say "relax" lower them. If you need to feel the delts more, have someone put a finger on each. Your mind will go right to them.

Your Humerus bone should not go above parallel.

The exercises I mentioned above help with this. Especially leaning one arm laterals. Also, laying on your side on an Incline bench, doing one arm laterals takes out a lot of the trap. It puts it at a mechanical disadvantage.
Will def try the incline lateral raise next time I hit shoulders.

Plus have OP's mom fingerblast my traps to make sure I don't engage them during normal work.
post 1620705111 10-28-2020, 01:43 PM
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Originally Posted By TomWanks⏩
Will def try the incline lateral raise next time I hit shoulders.

Plus have OP's mom fingerblast my traps to make sure I don't engage them during normal work.
Perfect. Glad you have her on speed dial


You will have to play with the bench and body positioning. One leg on the ground, one knee on the bench, one arm over the top of pad, etc..
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post 1620705191 10-28-2020, 01:43 PM
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If you’re lucky, it has more to do with genetics than doing millions of lateral raises though.
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post 1620705251 10-28-2020, 01:44 PM
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Originally Posted By TomWanks⏩
Posted in a 2014 thread on Teen Misc. He frauding brah.

https://www.google.com/search?tbs=sb...1tpXahEwWt38Fw

https://forum.obnoxiousbrutes.com/showt...2381601&page=1

https://forum.obnoxiousbrutes.com/showt...hp?t=162019413
Are you fbi brah?
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post 1620705681 10-28-2020, 01:50 PM
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post 1620705841 10-28-2020, 01:53 PM
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Genetics mate. I've put a bunch of my friends on nearly identical routines and diets over the years and some get big shoulders, some have their legs blow up, arms blow up, etc. Genetics is king boyo.
post 1620705851 10-28-2020, 01:53 PM
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Originally Posted By auraria⏩
are you fbi brah?
FSB actually.
post 1620706611 10-28-2020, 02:02 PM
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Originally Posted By PowerPal⏩
yes bro (srs) The problem is retards don't hit the side and back delt enough. I barely see anyone take side laterals serious and they wonder why they have poverty shoulders. Like they do 3x10 and wonder why their shoulders won't grow lol. You need to be doing 5x50 sets (srs) with a light weight you can control
I agree with light weight but if you can do more than 20 then it is way too light. Need to hit the rear delts hard too though with moderate weight.
FS/ S/ OHP/ B/ DL
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I don't go to the gym anymore so above stats are useless.

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post 1620712251 10-28-2020, 02:58 PM
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‘Heavy’ (around 6-8 reps) cable laterals seem to be good for me.
Imo going heavy even if your form is not the best during the entire movement is not a mistake, since you will be a lot stronger on the bottom of the lateral raise + you can do a relative slow negative as well.
I never go above 15-18 reps for laterals. That’s a huge waste to me.
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post 1620714441 10-28-2020, 03:20 PM
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Originally Posted By TXBuddy⏩
Learn how to feel the side delts and relax the traps. I would also bet you utilize your traps in other movements. I see it all the time.

try one arm leaning laterals
Wide grip uprights, pull the bar against your ribs at the top and shoulders low.
one arm cable laterals
Sit backwards on the seated lateral machine and don't use the hand grips. Push out with your elbows.
I’ve seen a lot of people say upright rows are terrible for shoulder health. Confirm/deny?
post 1620714681 10-28-2020, 03:24 PM
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Originally Posted By RW2⏩
I’ve seen a lot of people say upright rows are terrible for shoulder health. Confirm/deny?
Shoulders/upper back need to be in really good shape, form needs to be perfect, and even then , I would just stay away from them. They’re not needed.
post 1620730271 10-28-2020, 06:27 PM
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Originally Posted By TomWanks⏩
FSB actually.
i posted what u found in his thread n now hes gone. incoming another alt troll
post 1620731401 10-28-2020, 06:39 PM
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Originally Posted By RW2⏩
I’ve seen a lot of people say upright rows are terrible for shoulder health. Confirm/deny?
Depends. The close grip one with the elbows really high puts your shoulders in an impingement situation, plus that works front delts and traps more than medial heads.

Super wide uprights, with a BB, and get the upper arm parallel to floor doesn't and hits the medial head. Keep the traps relaxed and pull the bar into the rib cage, you will feel it.

Check out upright row vids with Charles Glass.
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post 1620739281 10-28-2020, 08:04 PM
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yes

it has a lot to do with genetics
post 1620773891 10-29-2020, 07:51 AM
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Did my usual push routine last night but finished with 100 reps of lateral raises just bc of this thread.











Probably won't do that again
post 1620774201 10-29-2020, 07:55 AM
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Yes see Avi
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post 1620776641 10-29-2020, 08:26 AM
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I probably don't classify as '3D capped delts' but my profile progress pics show that although I was in full auschwitz mode at the start, I managed some definition and shape.

You can get a good definition and separation naturally, but I think its a big genetic factor.
post 1620792941 10-29-2020, 11:21 AM
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Originally Posted By ChunkerFish⏩
Are you feeling it today?

Shoulders rarely get Doms because they're used so much but mine are aching from last night's shoulder session (5/5/5 dropset on presses, followed by a rest pause 20 rep set with my 15 rm then 5-25-5 lb db laterals running up and down the rack)
No, don't feel it at all. Can't recall ever having really felt soreness in my shoulders besides in my rear delts a few times
post 1620794181 10-29-2020, 11:31 AM
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I hope so haha been trying for a while. Shoulders have always been a weak point for me
post 1620993561 10-31-2020, 02:42 PM
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Originally Posted By George2100⏩
I hope so haha been trying for a while. Shoulders have always been a weak point for me
I know it's all relative but based on your avi your shoulders look great, especially for a natty
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post 1620994531 10-31-2020, 02:52 PM
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I'm natty and personally I think my shoulders look great, capped 3d , round with striations

So yes..........it is possible...........

My shoulder routine

- 4x8-10 standing overhead press once a week heacy
-Lateral raises with 4 sets x failure 8-10kg dumbells......... every workout
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post 1620995291 10-31-2020, 02:59 PM
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I think most people just haven't put in the work (I admit I haven't). Gains in any muscle group are slow at first because myonuclei must be first added (and are not lost on detraining... which is muscle memory)
We show that the increase in fiber size during overload hypertrophy is preceded by addition of nuclei; thus, the increase in size could be causally related to the higher total protein synthesis capacity of the larger number of myonuclei. The increase in nuclei seems to be lasting and not dependent on maintaining hypertrophy, because severely atrophied fibers maintain an elevated number of nuclei even after 3 mo of subsequent denervation.

Our findings suggest that the increased number of nuclei is a major cause of hypertrophy.
https://www.pnas.org/content/early/2...35107.abstract
(full text)https://moscow.sci-hub.st/3575/6adfc...sgaard2010.pdf
post 1620996651 10-31-2020, 03:18 PM
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Originally Posted By hydraides⏩
-Lateral raises with 4 sets x failure 8-10kg dumbells......... every workout
You do this more than 3 times per week? Do you ever feel compromised from weakness to pull something?
post 1620997321 10-31-2020, 03:27 PM
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Yes, but they won't look like a juicers delts.

Genetics play a role as well. Posture does too.

Earlier this year I started getting some juicy shoulders because I finally learned how to do lateral raises to isolate the side delt. Light weight, grab something like the supports of a cage, and lean over doing one arm at a time.

Also I realized rear delt work has a big effect on the look as well. I don't think I'll have have sick capped delts genetically, but I can make mine more noticeable besides just being wide shouldered.
post 1620998101 10-31-2020, 03:36 PM
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post 1620998441 10-31-2020, 03:41 PM
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Originally Posted By FrankGrimes29⏩
Yes, but they won't look like a juicers delts.

Genetics play a role as well. Posture does too.

Earlier this year I started getting some juicy shoulders because I finally learned how to do lateral raises to isolate the side delt. Light weight, grab something like the supports of a cage, and lean over doing one arm at a time.

Also I realized rear delt work has a big effect on the look as well. I don't think I'll have have sick capped delts genetically, but I can make mine more noticeable besides just being wide shouldered.
Thanks, gives me hope. Yeah after watching some more videos it seems like hitting rear delts is a big component to getting that 3d rounded look.
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post 1620998981 10-31-2020, 03:50 PM
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imo a well developed front delt is what makes a delt truly 3d

rear delt and side delt can easily be built up natty to the point they look damn good, but front delt doesn't care unless you're eating your wheaties. Most people's front delts is so underdeveloped they aren't even aware that it's underdeveloped. See people on here and in person say their front delt is overpowering without even a glimmer of hypertrophy ever having occurred there.
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