[quote]josh86 wrote:
I like heavy bent over DB reverse flies…i don’t try to hold my upper body perpendicular to the floor though, I just let myself dangle over and I find it helps make sure I keep my elbows flared out (yates does em this way in blood n guts). And i train them with intensity like everything else. Usually work up to a heavy top set and go until I’m doing partials barely able to initiate the movement.[/quote]
meh.
i like bent over DBs. i think to much body english takes away from the focus on rear delts[/quote]
I use zero body english on them, bc yate’s wouldn’t…obvi
[quote]josh86 wrote:
I like heavy bent over DB reverse flies…i don’t try to hold my upper body perpendicular to the floor though, I just let myself dangle over and I find it helps make sure I keep my elbows flared out (yates does em this way in blood n guts). And i train them with intensity like everything else. Usually work up to a heavy top set and go until I’m doing partials barely able to initiate the movement.[/quote]
meh.
i like bent over DBs. i think to much body english takes away from the focus on rear delts[/quote]
I use zero body english on them, bc yate’s wouldn’t…obvi[/quote]
Yates also has a bloody accent and always gets mad at the camera at the very end of his videos.
I think alternating with heavy-ass stuff with some english, along with super strict stuff, is key. Just like any other small muscle (biceps, for example), you need the big money movements that will incorporate other stuff as well (i.e. heavy barbell curls), and then sometimes you need to really isolate the muscle (i.e. DB preachers, higher reps). It’s all gravy.
believe it or not, DB rows hit my rear delts better than any isolation exercises. My rear delts are hardly sore after delt day. Do some 200 lb DB rows and they are screaming.
Up until now, I have just been doing Rear DB flies with my hands parallel to the movements. Sometimes I will do seated rope pulls, pulling out on the rope instead of towards my face.
That new John Meadows shoulder article came out recently, and I tried some of the stuff he outlines. My rear delts were the most pumped they had ever been.
Heavy DB rows, done with a bit of cheating and using a high rep RP set. Along with weighted chins and my rear delts are fine.
I might consider some face pulls in the future but I don’t see any reason to add in more exercises when this is working.
[quote]patrickk wrote:
I like me some Bent Over DB Reverse Fly’s on the incline bench. And, single arm Reverse Fly’s on the PecDec Machine. So much burn![/quote]
[quote]patrickk wrote:
I like me some Bent Over DB Reverse Fly’s on the incline bench. And, single arm Reverse Fly’s on the PecDec Machine. So much burn![/quote]
The fuck have you been dude?[/quote]
Work and personal goals have kept me busy. Still managing to smash the weights of course.
And to add to the thread further. Using Body English while targeting my rear delts almost always removes the focus from them for me.
[quote]bugeishaAD wrote:
No offense Mr. popular, but I wouldn’t say your rear delts are a “strong point” (nor are mine or most people’s).
[/quote]
Can I play?[/quote]
…asshole
[/quote]
lol? Why? Because he actually has made fucking progress?
With the abundant amount of average if not plain skinny fucks around here spouting off advice like this is bb.com, Bonez is someone that SHOULD be giving out advice.
Plus he lifts like twice a week, he’s a cheater and not busy with other shit.[/quote]
i was joking… next time i guess ill add in a smiley face
[quote]bugeishaAD wrote:
No offense Mr. popular, but I wouldn’t say your rear delts are a “strong point” (nor are mine or most people’s).
[/quote]
Can I play?[/quote]
…asshole
[/quote]
lol? Why? Because he actually has made fucking progress?
With the abundant amount of average if not plain skinny fucks around here spouting off advice like this is bb.com, Bonez is someone that SHOULD be giving out advice.
Plus he lifts like twice a week, he’s a cheater and not busy with other shit.[/quote]
i was joking… next time i guess ill add in a smiley face[/quote]
A combination of the following (not necessarily all of 'em), listed in descending importance:
db isolation work (basically a variation of prone chest-supported reverse db flies)
db rows to the chest (prone and chest-supported)
bb rows for upper back (i.e. slight angle between torso and legs OR to the chest)
band pull-aparts
face pulls
As with hammies, you can never do enough for your rear delts. And they recover pretty fast. Twice a week is the absolute minimum, methinks.
If you’re only able to train once a week, train your rear delts, only ;-p
[quote]FattyFat wrote:
A combination of the following (not necessarily all of 'em), listed in descending importance:
db isolation work (basically a variation of prone chest-supported reverse db flies)
db rows to the chest (prone and chest-supported)
bb rows for upper back (i.e. slight angle between torso and legs OR to the chest)
band pull-aparts
face pulls
As with hammies, you can never do enough for your rear delts. And they recover pretty fast. Twice a week is the absolute minimum, methinks.
If you’re only able to train once a week, train your rear delts, only ;-p
Where can I get me such an INTENSITY tee?
[/quote]
/off topic
Hey there Fatty, if you have a minute please read that last exchange between BBB and me in the Zack Khan thread:
If you know anyone in Germany worth recommending, that would be awesome!