okay so heres the deal
i’ve been training for a while and i wanna bring up my rear delts in order to complete my shoulders however i have seen pretty limited progress with my current routine. my shoulder day usually consists of overhead presses, delt raises, rows, scarecrows and such all with heavy weight medium reps. any suggestions?
what kind of heavy weight are we talking?
I do very shitty rear delt raises with a lot of cheating, but my rear delts still seem to be the most noticeable part of my shoulders. I think it’s due to heavy rows on back day.
Face pulls are supposed to help rear delts, as well as rotator cuffs. I’m going to replace my rear delt raises with face pulls and see how it goes as well.
Face pulls FTW
[quote]zephead4747 wrote:
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Really? I can see the upper back/traps and rotator cuff playing a pat, but is there a lot of ear delt in there?
i train my rear delts on back day with reverse pec deck and bent over cable laterals alternating between the 2 every few weeks or so. doing this consistently brought them up in a fairly short time.
I always like to think that if you’re doing enough BB rows for back, your rear delts will be fine, but have recently starting hitting 'em directly as I cut a bit.
Yates used to hit his during his back session, which makes a lot of sense due to the overlap, but you’re going to have to assess your own program, so that you won’t be limiting your back work if your rear delts are sore from the previous day’s workout.
I like to lay face down on an incline bench to do rear lateral raises. I’ve never gone above 25 lb dbs, and I really only focus on the mid portion of the ROM so that my back doesn’t take the stress off of the rear delts, which are typically very small muscles.
Also, I find that keeping your hands with the thumb side pointed downward during the movement gives me a much tighter contraction in the rear portion, as opposed to the medial head assisting.
S
[quote]Standard Donkey wrote:
what kind of heavy weight are we talking?[/quote]
70-80% of my 1RM usually
[quote]The Mighty Stu wrote:
I always like to think that if you’re doing enough BB rows for back, your rear delts will be fine, but have recently starting hitting 'em directly as I cut a bit.
Yates used to hit his during his back session, which makes a lot of sense due to the overlap, but you’re going to have to assess your own program, so that you won’t be limiting your back work if your rear delts are sore from the previous day’s workout.
I like to lay face down on an incline bench to do rear lateral raises. I’ve never gone above 25 lb dbs, and I really only focus on the mid portion of the ROM so that my back doesn’t take the stress off of the rear delts, which are typically very small muscles.
Also, I find that keeping your hands with the thumb side pointed downward during the movement gives me a much tighter contraction in the rear portion, as opposed to the medial head assisting.
S
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thanks stu, i tried that yesterday and i can definitely feel it up in there
I really like face pulls as well. I do them at the end of my sessions.