Hi. I need big delts! Most of all rear delt! My front delt is to big. I need a rear + middle delt program! Please help me
Thanks
TRY INCORPERATING PRON DB FLYIES…THEY MADE MY REAR DELTS GROW LIKE A MAD MAN.
If you DEAD-LIFT, they will GROW! (I prefer sumo style.)
Plus, if you do heavy rowing -" barbell/dumbbell/seated
etc…and hold the TOP or CONTRACTED POSITION for
a full 2 seconds on EVERY rep. You will be FLOORED by
the effect on your posterior and mid delts, not to mention
an upper back and lat EXPLOSION! P.S. Forget that fancy
isolation shit; this is one of those times where hardcore
WINS HANDS DOWN. Trust me on this! Joey Z. ::::----::::
Wow… I would love to know what you do for your front delts. I have trouble with that part. My rear delts are massive.
I agree with Joey completely. Heavy rowing movements are the key to rear delt size,
not foo-foo rear delt flys.
I’m one of the few people with “reverse”
delt development: rear delts are biggest,
then medial, and fronts are actually the
least (I will improve them.) The size of
the rear delts is due to heavy rowing work
with Yates rows (barbell rows leaning
over only about 20-25 degrees, pulling bar
to waistband, keeping shoulders forced DOWN and shoulderblades together, back arched, chest thrust out), Hammer Strength Iso Row, and Hammer Strength Low Row.
I sometimes do the Hammer Strength Rear Delt Row also but frankly it doesn’t do nearly
what the above rows do, probably because only about 1/3 or less as much weight can be used.
As Joey says, you gotta hold the contracted
position. Guys who just let the weight coast
up to the top and then immediately fall back down are losing most of the potential benefit of the back exercises they’re trying to do.
So shal I work my delts together with my lats/upper back???
Thanks
Seated millitarypresses with dumbells works best for me. Im a powerlifter so i also do a lot of benchpress and inceline benchpress.
Agree 200% with Joey and Bill. Related to anterior delts. It SEEMS like the lack of anterior delt development (in many, not all…) follows a trend to NOT do anterior raises (barbell and/or dumbell). And this follows many trainers and writers saying that you get “enough” anterior delt work when you do presses. Some of the best anterior delts in the game are on Kevin Leverone who does heavy raises. I personally incorporate anterior raises in my routine. What do you guys do?
Powerman, if you train bodyparts once per week then you have no problem with how it is that the rear delts get trained mostly while training back, but also somewhat while doing overhead presses and training “shoulders” in general. Assuming that shoulder and back days are several days apart, no problem, this just means that the rear delts are getting one heavy workout per week and one light workout, which works very well.
However, if you have a training split where
everything is getting trained twice a week,
then rear delts can really suffer, because
they get trained 4 times per week, maybe even on consecutive days.
This is why, if planning to train bodyparts
twice per week (which I’m not currently doing though) I do the entire upper body together rather than try to split it up.
Bill, there were a few threads floating around a month back concerning
the inability to hit the lats sufficiently. Your statement on correct
rowing form “…keeping shoulders forced DOWN and shoulderblades
together, back arched, chest thrust out…” seems to have supplied
the missing INGREDIENT, most notably keeping shoulders forced DOWN.
Many know they should keep shoulder blades together, but so FEW realize
the importance of forcing them down. When the shoulders are not kept
down, the traps tend to raise up and begin to dominate the move while
forcing the lats and rear delts to the sidelines as “spectators.” Comment:
You have given out quite a bit of OUTSTANDING info on upper
back training on the T-forum lately; I just know that our T- Family
would gain a lot from an exclusive Bill Roberts’ article like “A Guide to
Better Upper Back Training.” Sincerely, Joey Z. ::::—::::
Two words pullups and cleans. (And I would train your rear delts on back day, it makes sense and will help you to avoid overtraining.)
Thank you for the compliment, Joey, but I’m really not one of T-mag’s better experts for writing training articles. Mostly because it’s been some years since I’ve trained anybody except myself, due to not having the time. So where I happen to have a good tidbit of advice or something, as on this question on back training, I’m glad to offer it on the forum, but I wouldn’t know how to stretch it into article length without using
the writer’s equivalent of “Hamburger Helper”
to make it go further – that is to say, without stretching it with a lot of bullshit 
Bill, when you say 20 to 25 degrees, do you measure this angle from the vertical (slight lean towards the ground, standing near upright)? Curious
“Leaning over only about 20-25 degrees” is
indeed from the vertical.
It’s not that the “classical” concept
of leaning over 90 degrees as the ideal
makes a worthless exercise, but it’s
a quite different one than the Yates
Row (and not one I choose to do myself.)