Just 5 Steps To Monstrous Deltoids!
Rear delts are neglected muscle group to the high percentage of practitioners. There are two major reasons for it – first, it is simply small muscle group which can easily be overlooked, and second, it is found on your back, so gym lovers might believe it is not crucial when someone analyzes their bodies or looks at them in the beach.
Also check, Roelly Winklaar’s excellent delt demolition routine which burns your shoulders like a volcano!
Your shoulder is build of an anterior, posterior, and lateral part. It is time to train all of them equally! We will introduce you to five simple ways which will make your rear delts roar:
1. Attack Rear Delts At The Beginning Of Your Training Session
You might be tired in the late stages of your training session, or you might find another excuse after a strong set of deadlifts, bench presses, or push presses. Mind-muscle connection is easier to be established in the early phase, while your energy levels are high!
If you perform only one exercise at the end of your training session, you won’t do anything! When something is weak, you need to put everything you have into it – your focus, control, and spirit.
2. Advance Your Training Sessions
When you perform 12 repetitions with 90 seconds rest between sets for a prolonged period of time, your gains might be endangered. Combine drop sets, pyramid, supersets, stretching, muscle endurance sessions… The key to the successful workout is related to staying away from monotony and breaking plateau.
Your muscles won’t stop responding if you enable new stimuli on a regular basis!
3. Perform Two Or More Exercises In A Single Session
If you only do shrugs or bentover lateral raises, the effect will be miles away from maximal. You need to add creativity. As the time goes by, your body adjusts to the loads and patterns. Regular changes are required.
We recommend you perform one exercise at the beginning for better muscle activation and one at the end of the workout for maximum effect. You may get better gains when you are tired, get out of your comfort zone!
4. Train Rear Delts At Least Two Times Per Week
You can combine rear delts exercises on your back day. Two training sessions might tune it better with the rest of your body, but three sounds like an acceptable choice too.
Focus on the exercise form, speed of movement, and full range of motion. Do not perform the exercise too fast or cheat! Remember, you will need at least 48 hours for recovery if you want maximum effects!
5. Cables Are Your Best Friend
Dumbbells are great, but cables give you a chance to perform an exercise under a completely different angle. Cables can put the constant tension on your muscle throughout the whole range of movement. But the risk of cheating is bigger – you need to train your technique to perfection.
Cables are an excellent way to put your rear delts on fire – the pressure is on during both concentric and eccentric phase of the movement. Try to incorporate cable face pulls or bent over cable rear delt flyes in your regular routine.
You need to be a real artist to build shredded rear delts. Every small muscle group is a difficult task by itself. Isolation, dedication, path, and perfect movement – it all leads to success. In bodybuilding competition, even the smallest mistake can cost you a title. Don’t let one almost non-visible muscle group destroy the look of your dreams!