Rear Delts

[ibleedoranbla]

What is everyone's secret?

 

[digit0x]

Consitency

 

[Castro_bigdog]

High reps .... 5 sets of 20

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[dylangemelli]

continuously changing not only exercises, but volume, rep range, weight, speed, etc... consistently shock your body in every muscle group to achieve maximum growth...

 

[ibleedoranbla]

High reps .... 5 sets of 20

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Cool that you mention this. I just started hitting rear delts twice a week and at the beginning of the week that's exactly what I'm doing, 5 sets of 20. I have some pretty big and strong shoulders and I don't have small rear delts by any means but I feel like my front delts are starting to grow at a much more rapid pace then my rear delts.

 

[Elvia1023]

Cool that you mention this. I just started hitting rear delts twice a week and at the beginning of the week that's exactly what I'm doing, 5 sets of 20. I have some pretty big and strong shoulders and I don't have small rear delts by any means but I feel like my front delts are starting to grow at a much more rapid pace then my rear delts.

A lot of people are very shoulder dominant when they chest press so form is key. Plus incline presses hit them hard. Therefore many stimulate front delts much more than other areas of the shoulder. Many don't even need to shoulder press and would be wise performing lots of lateral raises as their main shoulder movement.

Rear Delts tend to respond best to higher reps due to their function. But go heavy too... as the above stated use a variety of exercises, rep ranges, techniques etc.

I like to do a variety of rear delt exercises but enjoy incline bench rear delt raises using a variety of different techniques. The same can be performed standing too. The reverse Pec Deck is a good machine movement for rear delts. Here is a great thing to do as displayed by JM in one of his vids...

Hang and Swing Destroyer Set - YouTube

This is just a normal set of rear delt swings...

Rear Delt Swings - YouTube

 

[bonacris]

You would be surprised how big rear delts are if you stand up straight. Must guys are hunched over all the time. Chest out shoulders back and you will see exactly how big they are

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[ibleedoranbla]

A lot of people are very shoulder dominant when they chest press so form is key. Plus incline presses hit them hard. Therefore many stimulate front delts much more than other areas of the shoulder. Many don't even need to shoulder press and would be wise performing lots of lateral raises as their main shoulder movement.

Rear Delts tend to respond best to higher reps due to their function. But go heavy too... as the above stated use a variety of exercises, rep ranges, techniques etc.

I like to do a variety of rear delt exercises but enjoy incline bench rear delt raises using a variety of different techniques. The same can be performed standing too. The reverse Pec Deck is a good machine movement for rear delts. Here is a great thing to do as displayed by JM in one of his vids...

Hang and Swing Destroyer Set - YouTube

This is just a normal set of rear delt swings...

Rear Delt Swings - YouTube

Thanks for the vids, I like the idea of the hang and swing with drop sets, I may just start that. I could probably get away with not doing presses but that would break my heart, it's my favorite lift, lol.

 

[Castro_bigdog]

You would be surprised how big rear delts are if you stand up straight. Must guys are hunched over all the time. Chest out shoulders back and you will see exactly how big they are

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It does seem to be that our own eyes are our worst enemy lol

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[ibleedoranbla]

You would be surprised how big rear delts are if you stand up straight. Must guys are hunched over all the time. Chest out shoulders back and you will see exactly how big they are

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I practice good posture all day everyday but I notice that when i stand up tall and flex and push my arm backwards my rear delt looks awesome but when I'm standing just relaxed I feel it is not very pronounced. Maybe I'm just not lean enough for what I'm looking for.

 

[bonacris]

It does seem to be that our own eyes are our worst enemy lol

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I'm 210 at 9% and still feel like I'm starting out at 137lbs. It's a complete mind fuck

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[Castro_bigdog]

I'm 210 at 9% and still feel like I'm starting out at 137lbs. It's a complete mind fuck

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The eyes play too much lol

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