The delts are more like the endurance muscles you see with calves or forearms and they can handle more reps. Some athletes who are really gifted can do heavy barbell or dumbbell presses and just grow easily. If you have problems gaining size try giant sets (where you combine 4-5 exercises and complete them consecutively with no rest between). It is really intense and you will feel a killer pump on your shoulders. Do a giant set with dumbbell lateral raises, dumbbell shoulder presses, upright rows and bent-over lateral raises for 10 reps each exercise, or 40 reps to total. If your shoulders are not responding from heavy training, this type of advanced supersetting will really work.
Best In Workout:
Because you are so much stronger during this move and because it is a bent-over move that taxes the lower back to a great extent, perform this early in your training.
Sets & Reps:
Perform 4 sets with 6-12 reps
Standing with your feet shoulder-width apart, grasp a barbell with an underhand, shoulder-width grip. A firm solid, foundation will help you get the most out of the row. The reverse grip will automatically allow you to be stronger (than the overhand-grip version) because you are engaging your biceps.
Keeping your knees slightly bent, lean forward at your waist until your torso is roughly parallel with the floor. You want to have a little “give” in your knees throughout the set. Slightly opening and closing the angle of your knees will allow a follow-through movement on each rep while also alleviating your lower back from undue stress.
The barbell should hang straight down and very close to the front of your shins. Without raising your upper body, pull the barbell up toward your lower abdomen, bringing your elbows high and ubove the level of your back. You can actually drag the bar up the quads to your lower abs. By dragging the bar, you are sure to fully engage those lower-lat fibres with better accuracy because it will keep your arms in line with the sides of your body.
At The Top:
Hold the bar in the peak-contracted position for a brief count then slowly lower the along the same path. When the bar is near your abdomen, your elbows should actually be behind the plane of your back. It is at that point that you can squeeze your lower lats with incredible intensity. Try holding that point for up to 2 seconds before lowering the bar to full-arm extension.
Barbell Rows – 5 sets, 10-12 reps
Seated Cable Rows – 4 sets, 10-12 reps
Lever Machine Pulldowns – 3 sets, 10-12 reps
Wide-Grip Pulldowns – 3 sets, 10-12 reps
Deadlifts – 4 sets, 6-12 reps
Barbell Rows – 3 sets, 10-12 reps
T-bar Rows – 3 sets, 10-12 reps
One-arm Dumbbell Rows – 3 sets, 10-12 reps
Here is a workout focusing on the back.
Pull-up 3 sets 12 reps
One-arm dumbbell row 4 sets 12 reps
Wide-grip lat pulldown 4 sets 12 reps
Straight arm pulldown 4 sets 12 reps