Best Exercises for rear delts?

[Unit 2005]

I think along with back, shoulder require the most attention. There are 3 seperate heads of the deltoid, all need attention for optimal results. Plus you want a mass builder in there, so yes. Dont forget, this guy has weak delts - whatever he was doing was not working for him so a different approach is needed....hopefully the mutli angle approach can help him. 15 sets is not exactly high volume!

 

[Unit 2005]

KG = kilogram, 2.2 pounds (lbs) in 1 Kilogram (kg).

 

[SouthernLord]

15 sets? 140 reps minimum? for shoulders?

lol

That's extreme.

My front delts are very developed. i train my medial delts on chest day and rear delts with back. I'm doing no direct shoulder pressing at the moment. Incline DB presses and dips twice a week blast my delts.

I like both of these exercise, but with better form and peak contraction. No reason to go super heavy on these.

 

[timtim]

I think along with back, shoulder require the most attention. There are 3 seperate heads of the deltoid, all need attention for optimal results. Plus you want a mass builder in there, so yes. Dont forget, this guy has weak delts - whatever he was doing was not working for him so a different approach is needed....hopefully the mutli angle approach can help him. 15 sets is not exactly high volume!

each part of the shoulder is an extrememly small muscle. smaller than the tricep if you go head by head. 15 sets is a ton for shoulders. i do less for chest and back.

 

[Unit 2005]

I suppose i go by feeling, i respond well to higher volume so 15 sets for delts is normal for me. I have done as many as 25! I usually hit 20-25 on back day when on cycle.

 

[timtim]

I suppose i go by feeling, i respond well to higher volume so 15 sets for delts is normal for me. I have done as many as 25! I usually hit 20-25 on back day when on cycle.

i use a periodization method so i have weeks focusing on certain aspects. i rarely go for feel anymore. i record all my lifts and try and add 5 pounds to at least 80% per week. i used to do the feel method. everyone reacts differently. i will say focusing on rest periods and time under tension has made a huge difference.

 

[MsBeverlyHills]

"My rear delts suck. I do reverse pec decs and bent over cable rows"

& thats why your rear delts suck- stop using machines & cables! stick w/ DBs or the bar-

Barbell Rear Delt Row
Dumbbell Lying Rear Delt Row

 

[Unit 2005]

i use a periodization method so i have weeks focusing on certain aspects. i rarely go for feel anymore. i record all my lifts and try and add 5 pounds to at least 80% per week. i used to do the feel method. everyone reacts differently. i will say focusing on rest periods and time under tension has made a huge difference.

Of course bro, no routine or method (no matter how good it once was) stays great forever....changing things up and keep those muscles guessing!

 

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snatch grip high pulls & cleans