Big coincidence that you posted that Meadows video. I was just watching that last week. Years ago, I used the rear delt/ rear fly machine a lot, but finally stopped when (I thought) they never gave me the effect I was hoping for.
I’ve been obsessing about the MMC with my rear delts for a while now, with face pulls (starting with less weight than pretty much anybody else in my gym was using for the exercise) and the dumbbell swings lying chest down on an incline bench (protract the shoulder blades at the start -that’s a clown dick tip LOL) for my “heavy” work.
Sooo, long story short, I tried the rear delt machine again -super burn at the end of the set!!! I didn’t really count reps though, I just kept going up in weight and just kept doing reps until I couldn’t do any more.
Tuesday I actually went to the bigger gym in town that has a reverse pec dec, to see how much a temporary membership woud be, well that didn’t go well. She ain’t the sharpest tool in the shed and I am hardheaded. I have already paid the one time sign on fee and I am not paying it again, much less every damn month, because I won’t give her a credit card or bank account number. Nope!
When I encounter a dull tool (pun intended!), I politely ask to speak to a supervisor (hopefully there is one) and give it one more shot. There’s no logical reason for a policy requiring a “sign on” fee every month just because you want to pay cash.
She’s the only one there. The owners are never around. I can probably go back next week and she will quote me a different price. Maybe higher, maybe lower, ya never know, it’s never the same twice. She’s that dull.
The weather will be warm soon and I won’t need her pec dec or heater and she can cram it up her…
This is the key. Try to keep them protracted and stop if they move. If you get to the point where they’re retracting then you’ve gone past the ROM for the rear delt anyway. Just haphazardly doing reverse fly’s won’t hit your rear delts because the traps and rhomboids take over and finish the movement.
Once you find the right ROM and cues then it’s not too hard to hit them with a variety of implements.
@ChickenLittle, I used to do heavier (10 reps or less) reverse fly’s and fatigue my mid traps and rhomboids before trying to isolate the rear delts. It helped.
Just the other day I had a conversation with myself about about prehausting my traps…lol Thanks for your help.
I am doing this doing daily dose thing right, right? I was aggravated by the time I got to the gym last night and really wanted to do more sets. But it’s only 5 reps a day?
Did you do any sets doing this program, Like 5x5?
Maybe I’ll get over myself and try again. The conversation was so stupid and so long the other day I got really frustrated and had to just leave. We’ll see.
Practiced the Meados rows. Left arm just can’t get with the program.
Last Sunday I had already discussed it with my mom that today was going to be Kim day. A day for me to work on/ build some new toys for my gym. But Nooooo! Somebody couldn’t be careful and had to break the other hip. I love her, but it also pisses me off that I can’t do stuff I want to. She has a son but he can’t be inconvenienced to drag his ass up here and actually work for his inheritance.
Phone blowing up throughout the entire workout. I can already tell the do not disturb button is coming out.
May stop at the gym to do a little more when I get to town.
The image I shared from the program shows days 1-6 @ 75%. Day 7 is 80%. Days 8-13 are 75% and day 14 is 85%. I read the comments section of the actual article and the author says that the days are the workouts. Every workout is 75%. Workout 7 is 80%, 14 is 85%, 21 is 90%, 28 is 82%, 35 is 87%, and 42 is 92%.
Well, I was curious if it was meant to be every 7th day or every 7th workout so I read the comments. I assumed someone else would’ve asked it and I was correct. I was disappointed with the answer though. If I ever run it again then I’ll probably bump the weight every 7th day instead of workout.
I think you’re psyching yourself out, LittleChick.
You deadlift five days a week, each day doing five singles at 75% of your 1rm. On the workouts @Frank_C listed, you use the increased weight. All five workouts the first week use 75%. The second workout of the second week will be the seventh Daily Dose workout, so use 80% for your five singles. Do the remaining three workouts the second week with 75%. And so it goes throughout the program.
Thanks Simo! Hmmmm they are not set to private but limited, meaning only people that have the link can view it. I will see if I can remember how to change the settings…lol
