As a bodybuilder and a person familiarizing yourself with the gym, many go through a common evolution.
Stage 1- Bench, Curl, Protein shake. This rhythmic pattern makes sense to someone new to the gym. When you look at your first muscle magazine, what do you see? Well-developed pecs and arms followed by a protein ad. You put 2 and 2 together and presume this is the formula to the physique you want.
Stage 2 – Bench Day, Arm Day, Misc. Upper Body Day. You realize that your upper body cannot grow on bench and curls alone and throw in pull-ups and misc. tricep movements.
Stage 3- Split Routine – You’ve seen enough printed routines that you now have a better sense of program design. This mean you have a leg day, and anyone that’s bigger than you probably doesn’t squat or is on some “anabolic” substance.
Stage 4- You’ve found a routine you like and have become more likeable in the gym. You begin to understand that maybe you don’t know everything there is about gainz.
Stage 5- You reach out to the people that are more experienced, then you to bring up weak points and further educate yourself on becoming better.
Right around stage 4, you may start to notice imbalances in your physique. For one, your anterior delt is much more developed than your rear delt. It then makes sense to modify your program. You realize that shoulder training is more than looking simply wide but developing a 3-D cap. For those who are now at this stage, these are some of our Top 10 Rear Delt Tips For Mass:
Top 10 Rear Delt Tips For Mass
- Use various angles. Try performing your rear delt raises at both a 90° and 45° angle.
- Increase intensity. Increase the intensity of your program by utilizing bands. Using the Jettison Technique, perform 10 reps of a rear delt raise with dumbbells and band tension. After 10 reps, drop the bands and proceed to failure. Next, drop the dumbbells, grab the bands and burn out the delts.
- Limit your pressing movements throughout the week. There is a reason the front delt is over-developed. Many routines are very press-centric with few rowing movements and there are even fewer that are rear delt specific.
- Bump up your reps. Stop worrying about what rep ranges stimulate the best growth. Use a weight that allows for a considerable amount of reps but is still relatively heavy. When you can’t do any more, use partials.
- Turn your arm so your pinky is higher than your thumb. This may limit range of motion but will really target the rear delt. Lift pinky off dumbbell during your raise.
- Experiment with different movements. There isn’t a best rear delt movement, but you may find one or a combination that works well for you. Experiment with unilateral movements, cables, barbells, machines, etc.
- Train the rear delt more than once a week. Any weak point can be brought up with more attention.
- Feel the pump! Get a good squeeze at the top of each movement and slowly lower the weight down.
- Pre-exhaust your rows. Back, traps and rear delts are a great combination. Near the end of your routine, try performing a rear delt raise prior to any rowing movement.
- Use a fat bar, fat grip or ball at the end of a rope for rear delt movements. Spreading out your hand can improve activation of rear delt fibers.
4 Day Ultimate Mass Routine (Featuring Rear Delts)
Day 1 - Back, Traps and Rear Delts Day 2- Chest and Bi’s Day 3- Rest Day 4- Legs Day 5- Shoulders (featuring rear delts) and Tri’s Day 6- Rest Day 7- Rest
Stay tuned if you’re interested in how to perform the workouts above. We will start posting these next week! #BeUltimate
Prepared by Nik Ohanian
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