What did you do when you focused on them?Rear delts are the smallest muscle. I don't train them at all on their own. Heavy military and upright rows are what i feel them the most on.
But in all honesty, they are a small muscle and i don't focus on them at all anymore.
I have been doing bent over flies with bands, and bent over rows with bands just for the past 2 weeks really and I havent notices crazy gains but for 2 weeks I have noticed some changes and I feel like if I keep at it, it will pay off. I only started doing this because the gyms closed again.. figured I would try to focus on a weaker bodypart and so far its working. Better posture too. Maybe doing 4 or 5 sets of varying exercises including some rotator cuff ones. If I remember Ill post another in 2 weeks.How do you train them wth bands, just bent over rear flies?
And by volume do you mean 3 sets of 12-14. That’s it?
How have you guys built your rear delts.
I just can’t get them to grow like front or side. I’m starting to wonder if the pros just fill them with oil.
Hey Sorbate, I used to stand in front of the cable machine used for cable flies. I would grab them arms crossed and pull apart similar to rear delt flies on the chest pec deck. Honestly tgat was about it for rear delts . Pec dec reversed for rear delts and then as explained with cables.What did you do when you focused on them?
Just the above exercises?
How have you guys built your rear delts.
I just can’t get them to grow like front or side. I’m starting to wonder if the pros just fill them with oil.
Exactly this, you can't go heavy or else your traps will just take over. Need to really focus on keeping the traps and upper back out of the equation but going light.for my shoulder warm ups, i do band pull aparts (if thats a thing). Arms in front on me at shoulder height and i just pull the bands apart. Kinda like rear delts on fly machine. Rear delts are on fire after a couple of sets.
The way i see it, as long as you can fell them when you train them and you are sore there the next day then thats all you can do. No point in trying to hammer them with big weight cause your back is going to do all the work
I never trained them directly ... but listen to @jackedpotato ... when ever your doing a lateral raise, seated row, t-bar row protract or pre squeeze your traps and rear delts and they will start to pop. I did a lot of heavy rowing exercises... that is where I got my rear delts. My delts at 52 competingHow have you guys built your rear delts.
I just can’t get them to grow like front or side. I’m starting to wonder if the pros just fill them with oil.