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Getbig Bodybuilding Boards => Training Q&A => Topic started by: bigbychoice on November 10, 2008, 09:39:37 AM
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Does anyone have any tricks for rear delt growth? My delts all seem to be some what in proportion but my rear delt sits to low. Any tips or tricks would be appreciated.
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dumbbell rows held at the top, heavy rows in general, and movements such as rope face pulls and reverse pec dec flys are fantastic for reardelts! Heavy back work tends to cover the rear delts fine.. but if they're lagging then more direct work will do the trick.
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I like bent over laterals with a knuckles out grip. I wouldn't go back too far at the top.
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I use machines :D
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Reverse Incline Flies.
H-Rolls
Reverse Pec-Dec
Cable Crosses. (The kind where you grab the left side cable with your right hand and the right side cable with your left, start off with arms crossed and spread your arms out so you are in a crucifix position when extended).
Should be plenty along with rowing movements to get the rear delts to pop out nicely.
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Hit them twice....after back day and on Shoulder day.
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Hit them twice....after back day and on Shoulder day.
I personally just hit them on back day at the end when my back is exhausted and I'll be recruiting it very minimally for delt work.
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one arm bent over dumbell row/upright row... pulling up and away and out from the body... right in line with the rear delts attachements on the arm and on the back of the shoudler... works perfectly and gets you SUPER pumped rear delts...
[i invented this one on my own.. i think i explained it OK but if you dont understand ask me for clarification on what you dont understand and ill try to explain it. id like to hear some feedback on this movement because i find it to be exceptional for myself and ive never seen or heard of anyone else doing it like this]
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The basics always seem to work well for rear delts. It's only a small muscle, so a little bit of extra attention should do the trick. Doing them twice a week was a good suggestion.
For something a little different, you can do upright rows with the bar behind your legs. It's not a very big ROM, but with a decent amount of weight and a pause at the top, it creates a nice burn.
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seated cable rows pulling the bar up high and reverse pec dec.
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Bent over DB lat raises. Go heavy but keep the reps kinda high (12-15)
I always do 2 sets heavy, then do 2 sets lying face down on an incline bench. I go lighter on these and use very strict form.
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try high reps...or it is just genetics
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Hey thanks every one for your input. I think my rear delt is fine in size I just want it as tall as the rest my shoulder. It is probably genetics but I am trying to get it big enough so it ties in better with my medial delt. Again thanks for the input.
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One mistake i used to make was bringing my elbow to far back and putting stress on the upper back/trap area.
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Ok different question. Well kinda the same. What do you guys think are the best medial delt exercises for mass? Basically building the caps on your shoulders.
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Ok different question. Well kinda the same. What do you guys think are the best medial delt exercises for mass? Basically building the caps on your shoulders.
wide grip upright rows and one arm lateral raises with db's.
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Ok different question. Well kinda the same. What do you guys think are the best medial delt exercises for mass? Basically building the caps on your shoulders.
if you can go heavy and keep stress on the delts and off of the traps, then heavy side laterals. but for mst people who lack the mnd+muscle connection to really use some serious weight on side laterals, behind the neck press wiill be close to the best. but of course you must remember that certain individuals prefer certain movements. ask 10 guys and you might get 10 different exercises.
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Yea I think I'm one of the people without the mind muscle connection for that muscle. I usally do 1 arm laterals but my front delt seems to be doing the work. How low do you go on behind the neck presses? They seem dangerous.
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Very hard to acheive a mind/muscle connection for most people when training rear delts.
Envision two pads up against the back of your elbows,then push the "pads" back as opposed to pulling the weight..............real ly helps to isolate the area no matter what exercise you are using.
For lateral head of delts,try doing strict laterals,arms slightly bent at the elbow to take stress offf the joint..........now instead of doing a lateral raise,do the lkateral raise behind your back...............real fucking good old school shit that not many know about.
Also,learn to "pull" with the side head as opposed to just swinging or raising and lowring.
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Oh yeah,try behind the back laterals,super-setted with seated Bradford Presses................. ...torturous and very result producing.
Do a sert of laterals first,then do the Bradfords..............n o rest between exercises!!
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Can you show an example (Maybe youtube) of how to do Bradfords and laterals behind back? Thanks.
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Can you show an example (Maybe youtube) of how to do Bradfords and laterals behind back? Thanks.
on Bradfords you're basically doing a barbell shoulder press but only clear the top of your head and then lower it behind your neck and then presss back up just over your head and back down in front, basically it's a press done in the bottom half of the ROM.
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Does anyone have any tricks for rear delt growth? My delts all seem to be some what in proportion but my rear delt sits to low. Any tips or tricks would be appreciated.
Exercising the rear delts definitely helps
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Exercising the rear delts definitely helps
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Of course I have have exercised my rear delts. I just wanted to see if anyone had any tricks (like wes did) for them. Why clog up the forum saying stupid shit like that?
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Congrats to Tbombz for being the 3,988's person to invent this combo one arm DB row/up-right row exercise from since 1955. Some may call it cheat rows with either a DB or BB. Which has been a very popular movement in recent years by some of the better known Pro's.
Bradford presses (Jim Bradford) are not meant for everyone. Usually a heavier weight is used and the hand position shifted out a little more when doing the PBN movement. And than back in a bit when returning to the regular front press if trouble is encountered when using the same hand spacing for both. Some guy's complain about too much stress on the shoulder joints, in either event. This is when the bar is lifted all the way overhead each rep. When the bar just clears the head (half rep or so) you are keeping TUT on the whole shoulder girdle. A good muscle builder for pure BB'ing. A moderate weight is advised.
Can also do that lateral raise version behind the back while lying on a steeper incline bench. Can also alternate lateral raises from the front to the back and than to the front again. In any event, Wes offers excellent BB'ing advice. Modern methods with an old school flair. Good Luck.
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Thanks jpm...........means a lot coming from you.
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Does anyone have any tricks for rear delt growth? My delts all seem to be some what in proportion but my rear delt sits to low. Any tips or tricks would be appreciated.
i dont know if it can be classified as a trick, but I managed to bring up my rear delts quite well by separating the rear delt exerscises from the main shoulder workout and doing them after back workout: I do 45 bench rear lateral raises (dumbells) and seated rear lateral machine to burn em a bit...doing them after the back session really works well for me
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Congrats to Tbombz for being the 3,988's person to invent this combo one arm DB row/up-right row exercise from since 1955. Some may call it cheat rows with either a DB or BB. Which has been a very popular movement in recent years by some of the better known Pro's.
hahaha oh fuck. well ive never ever seen anyone do it and i showed it to a guy who is a state level compet. and he liked it too and had never heard of it or seen it (and he trained and lived in venice during late 80s early 90s)
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hahaha oh fuck. well ive never ever seen anyone do it and i showed it to a guy who is a state level compet. and he liked it too and had never heard of it or seen it (and he trained and lived in venice during late 80s early 90s)
you have to remember "jpm" knows everything there is to know about training, one arm presses a 175 pound db overhead and has trained with all the greats, don't ask him to post his picture though. :D
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Of course I have have exercised my rear delts. I just wanted to see if anyone had any tricks (like wes did) for them. Why clog up the forum saying stupid shit like that?
Pandae was trying to help you, it would be best for you to thank him, "bigbychoice."
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you have to remember "jpm" knows everything there is to know about training, one arm presses a 175 pound db overhead and has trained with all the greats, don't ask him to post his picture though. :D
BULLSHIT
You have to be a fuccking monster to do that... in that case he would gladly post a picture
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BULLSHIT
You have to be a fuccking monster to do that... in that case he would gladly post a picture
that's what he claims along with a bunch of other crazy made up lifts, go check out his training journal thread although he probably deleted all of his fake lifts out of embarassment.
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I am starting a fund and will accept donations to send OuakerOats for treatment of his mental and emotional condition. Please send money(s) to www. i tard.mo/usa. Also like to throw in a course on Body Building 101 for the little fellow. Which he badly needs. Also selected funds for the National Stop Slobbing On The Keyboards While Thinking Of JPM101 Society (NSSOTKWTOJS). God bless all.
I do the one arm DB side press, not the one arm regular DB press. Have stated this over and over again to that poor little butterball QO's. Does not seem to understand it, as yet. Let's all pray for him, shall we?
Anyone is quite free, and I encourage you, to do a search for the one arm SIDE PRESS. Any normal person can see the difference between the two exercises. Thank You and Good Luck.
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I am starting a fund and will accept donations to send OuakerOats for treatment of his mental and emotional condition. Please send money(s) to www. i tard.mo/usa. Also like to throw in a course on Body Building 101 for the little fellow. Which he badly needs. Also selected funds for the National Stop Slobbing On The Keyboards While Thinking Of JPM101 Society (NSSOTKWTOJS). God bless all.
I do the one arm DB side press, not the one arm regular DB press. Have stated this over and over again to that poor little butterball QO's. Does not seem to understand it, as yet. Let's all pray for him, shall we?
Anyone is quite free, and I encourage you, to do a search for the one arm SIDE PRESS. Any normal person can see the difference between the two exercises. Thank You and Good Luck.
hahahaha, another meltdown by the huge lifter "jpm", i'll make a deal with you "big guy", post a picture of yourself and i'll delete my account, whaddya say?
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Pandae was trying to help you, it would be best for you to thank him, "bigbychoice."
What would I be thanking him for? Sounded like sarcasm to me. Any way thank you to everyone who helped. Wes your idea of the super set is great. I am going to try it tonight.
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Good luck bro!!
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So I watched a clip on you tube of Gregg Valentino (The rambling freak) and his suggestion for getting bigger shoulders was training rear delts first. I did that last night and I really felt it in the upper part of my rear delt. Plus I got a much larger pump then I normally do in my delts. I think I am going to try this method for a while and see what happens.
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One pretty good rear delt/trap exercise that I discovered/invented/whatever the fuck I did is upright rows on an incline bench. Set a bench at 30-45 degrees, lay chest down and row the bar up to the forehead with the elbows high and wide. Pretty good for the shoulder girdle/upper back area.
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One pretty good rear delt/trap exercise that I discovered/invented/whatever the fuck I did is upright rows on an incline bench. Set a bench at 30-45 degrees, lay chest down and row the bar up to the forehead with the elbows high and wide. Pretty good for the shoulder girdle/upper back area.
Nice! I am gonna try it.
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I don't train them, they get enough stimulation while training back IMO
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I don't train them, they get enough stimulation while training back IMO
by that logic don't train biceps, triceps, front delts etc
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by that logic don't train biceps, triceps, front delts etc
I don't train front delts, they get enough stimulation from chest workouts
biceps and triceps are bigger muscles though
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I don't train them, they get enough stimulation while training back IMO
Pretty sure you should be training everything, judging by the Mr. GB3 pics.
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Pretty sure you should be training everything, judging by the Mr. GB3 pics.
;D ;D ;D
give me a break, I have only been training for 9 months
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;D ;D ;D
give me a break, I have only been training for 9 months
I'll pass.
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Have a look at this
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;D ;D ;D
give me a break, I have only been training for 9 months
all the better reason for you to be READING, not advising.
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Have a look at this
very nice thanks!
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all the better reason for you to be READING, not advising.
Very much so.
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all the better reason for you to be READING, not advising.
x1billion
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I don't train front delts, they get enough stimulation from chest workouts
biceps and triceps are bigger muscles though
try your best to fully isolate the muscle you are working, and hit it as hard as you possibly can and get it fully exhasuted. train EVERY muscle this way. you wont overtrain, just eat enough calories and protien and make sure you get at least one day off every week .
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try your best to fully isolate the muscle you are working, and hit it as hard as you possibly can and get it fully exhasuted. train EVERY muscle this way. you wont overtrain, just eat enough calories and protien and make sure you get at least one day off every week .
Hey thanks for the advise
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try your best to fully isolate the muscle you are working, and hit it as hard as you possibly can and get it fully exhasuted. train EVERY muscle this way. you wont overtrain, just eat enough calories and protien and make sure you get at least one day off every week .
I'll try that our resident Expert ;D
what type of volume do you suggest for muscle growth
my low volume high weight approach is NOT working :o
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Hey thanks for the advise
no problem
I'll try that our resident Expert ;D
what type of volume do you suggest for muscle growth
my low volume high weight approach is NOT working :o
depends on training frequency
if hitting once a week then try 20-25 sets
if hitting twice a week try 10-15 sets
if hitting three times a week try 5-10 sets
that means for every 2-3 sets you have one set to failure ( drop sets count as one set)
theres a million ways to skin a cat
5right now i am training like this
chest bis tris
quads hams calves
shoulders back
off
repeat
everything twice a week, doing 3-4 exercises per body part with one or two warm up sets and one set to failure per exercise
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no problem
depends on training frequency
if hitting once a week then try 20-25 sets
if hitting twice a week try 10-15 sets
if hitting three times a week try 5-10 sets
that means for every 2-3 sets you have one set to failure ( drop sets count as one set)
theres a million ways to skin a cat
5right now i am training like this
chest bis tris
quads hams calves
shoulders back
off
repeat
everything twice a week, doing 3-4 exercises per body part with one or two warm up sets and one set to failure per exercise
I'm giving the volume approach a go and I'll see how it works for me
my guess is that It will work very well ( since I have been doing the HIT and Max OT ::) )
those programs are great for strenght but I feel not for size
I have lost 2 inches off each my arms since switching to HIT :-\ :-X
I used to do 10-12 sets per bodypart a week, not enough volume but it was giving me results, well, we all learn from experience I guess
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I'll try that our resident Expert ;D
what type of volume do you suggest for muscle growth
my low volume high weight approach is NOT working :o
like you can really see results after 2 months of lifting ::) ::)
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like you can really see results after 2 months of lifting ::) ::)
how do you feel that I look better than you after 2 months of lifting?
must suck
go jump off somewhere, maybe you'll be born with better Genetics
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how do you feel that I look better than you after 2 months of lifting?
must suck
go jump off somewhere, maybe you'll be born with better Genetics
Dude this is a forum on lifting not talking shit.
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Dude this is a forum on lifting not talking shit.
;D
You have much to learn about this place!
Upright rows, reverse flyes and one arm DB rows will get the job done. you cannot isolate the rear delts per se, but if you focus on squeezing just your rear delts during these exercises it will help.
Power/Hang cleans work wonders, you will never see an Olympic lifter with small delts.
Also, pause at the peak contraction of each rep and hold for a second. if you can do one arm DB rows with a pause at the top, your delts will grow like no tomorrow.
Practice flexing and controlling your individual muscles often, this is one aspect people seem to over look. you should be able to cramp up muscles by focusing on them just when flexing. when you can do that, you will benefit more from training.
Pretty basic advice, but i'm not sure how long you have been lifting, so i just added some pointers.
8)
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how do you feel that I look better than you after 2 months of lifting?
must suck
go jump off somewhere, maybe you'll be born with better Genetics
dude you look like a guy that played a lot of soccer. that's all. don't get too big for your britches here.