How to train your REAR delts?tony
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And don’t understand that this muscle is very small. It doesn’t need that much attention brought to it. Does it not need to be beaten up in the gym? Like it’s your quads, your chest, or your back, your lats. It isn’t a very small muscle and the littlest things go far away. Lighter weight goes a further way. Squeezing tempo tension is so important. Most important factors in your rear Delt training. You’d be mind-boggling how easy it is to get big rear delts. And that’s not injecting them. I’m talking about just
training them. So, uh, of course, injections work as well, but we’re gonna talk about primarily training today because I think a lot of people don’t have complete delts because they don’t train their rear delts properly. They’re not engaging their rear delts properly. A lot of them don’t understand the exercise science behind, uh, cue points of training, those rear delts. You know what the,
For what, what angle, uh, what tempo,
Uh, you know, there’s a lot of people doing these incorrectly. So the first thing I want to talk about is exercise selection. So this is going to vary, you know, depending on whether you’re bent over 90 degrees or you’re straight up one 80, uh, it’s essentially the same movement. Okay. Uh, for me.
I felt being bent over 90 degrees at my waist. I got a better stretch on my rear Delt and I engaged my rear Delt much better maybe because my arms were longer. I don’t know. Maybe cause my arms were overpowered exercises. I don’t know. I am just telling you. There’s no science to back. This is just from experience. People longer arms seemed to be a much better trainer, rare rear delts bent over at the waist, not standing 180-DEGREES, straight up parallel doing like rope pose or seated rope poles or, uh, cables from the top pulleys, you know, rear Delt flies. I liked everything to be bent over to the I did from my rear delts. Now I’m not saying that my rear delts didn’t engage, but I felt them. I felt the best pump, the best workout. When I bent over at the waist doing either dumbbell work or barbell work or cable work, whatever it was, it was bent over either sitting on the end of a bench or just standing up, being bent over.
Um, and the swinging were outward motion of my pinkies leading the way and more of a forward release. Like I was throwing it away from me, not to the side. When I went to the side too much, it was way too much. Terry’s muscles, major, minor Terry’s muscles engaging. And eventually it was trapped. And then scap and I didn’t want that. I wanted just to be rear Delt. So what I would angle my hands like this, as you could see like this and throw it away on a diagonal. So I’d be throwing it towards my ear, not towards the side of my body and the rear Delt activation I would get from that was amazing. I mean, my rear delts would blow up with blood. They’d be full. And if you guys looked at my competition photos, I had good shoulders. I was doing something right.
Those were not shot up shoulders. I had striations in them. That was a real short rear Delt rear real, a real rear Delt right muscle right there. That was not a shut up muscle, which most guys just put a lot of shit there and it just fills it out. But I promise you, my rear delts were legit. My shoulders were a religion. And um, another exercise I loved was pressing on the Smith machine, behind the neck. I would grab my arm just so long. I would grab the end of the bar on the Swift machine all the way out. And my orange would come down at an angle and I wouldn’t go all the way down, but down to like the bottom of my ear lobe and go up and fully full extension at the top, very slow tempo down. I would get pretty heavy. I’ll go to like almost three, four plates with these, but that was at the peak, my career, but two plates was punting heavy, you know, but I would rip it out 15, 20 times.
I mean, I would literally beat the shit out of my rear Delt on that machine, but listen, I would do four sets and be done. Um, I would never, I would never do 10, 15, 20 sets when they were adults. Like people are crazy. I mean the max amount of sets I would go is eight and that’s like an intense pace, eight sets. This is not me hanging out for three hours doing rear delts. I mean, it’d be banged out at the end of a workout somewhere. Either my chest workout, my shoulder workout, my arm workout. Uh, and once a week I was like, I was not treating my rear delts that frequent. It was just that I was hitting them hard and correctly. My cue points were on point. Um, there’s some temporal exercise I like to do. I could demonstrate it right now if I would, but um, really need to be in the gym to show these.
But I wanted to talk about them because I think a lot of people do not train them correctly or they don’t put enough emphasis on them in the correct, uh, exercise in the gym and they don’t get trained. Right. And you see a lot of guys with rolled shoulder blades forward because they have no rear delts. I want to see my posture to be straight up. And I’m when I hit a side shot. That completes the whole side shot. When you have no rear Delt capped off, you don’t look as thick from the side tricep to side chest from the rear poses. I mean, without a rear Delt, the whole back shot is not complete. I know there’s a lot more to the back shop, but to me, my eyes immediately go to it. When the guy doesn’t have your adults, I’m like, Ugh, it doesn’t fill out.
Right. It doesn’t look right. It doesn’t pop. It’s not three dimensional. If you look at guys a big backs, they have good rear delts. It makes a big difference. It just fills that hole. It ties in that whole shoulder blade into the Terry’s and ends it into the lats. And it just looks so good when you have big shoulders, complete front, you know, when the front Delta-like sticking up to their, their neck and then they have no rear Delt, it looks weird. It doesn’t look complete to me. And so many guys have great front delts and medial adults, but no rear. And it drives me nuts. It drives me nuts because they, they train the other muscles so hard and forget that the rear delts there, for some reason, I’m definitely a neglected muscle majorly neglected muscle. But I wanted to talk about this today because so many people do not train them.
Right? And I think the shorter guys have an advantage from doing to doing rope poles because their arms aren’t as long. So the leverage point is different. The point at which the arm is going to be flexing is going to be different than someone with a shorter arm, the longer arm. So real poles are good for people. I mean, I never felt a road pole. It was just too much. There’s too much area to cross with my arms before I get any tension in my rear Delt, I have to pull like here all the way behind me to get any tension to my rear Delt. So me bent over, I felt my rear Delt engaged already when it was hanging, you know, just from the hang. I feel my rear Delt, like just doing this hanging in my arms straight out, I can feel pulling on my rear Delt.
And then when I would go up, I immediately lit I would leave with the peak pinky and I would throw outward on a diagonal and my Delt would blow up with blood guys. Now I like to do tempos too. John metals taught me that he’s leaning over a bench, just keeping tempo and just keep going until you burn out with heavier dumbbells. Those are great too bent over cables are great, but over dumb, those are great. Mental were barbell and keeping the elbows at 90 degrees aligned, throwing up, throwing my elbows up. I killed my rear delts and I, you know, I think I had some of the most killer delts at the time. You know, I think I had great delts and I’m not comparing to like pros. I mean, Mr. Olympia pros, but like I had some really good delts and I was wide.
And um, you know, I didn’t beat them up once a week. I did them at their chest or didn’t have their back. I didn’t have their arms whenever I felt like getting them in. I threw them in. There’s not really a right or wrong time. Just obviously when you’re training your upper body, you want to hit them. But once a week is plenty guys. I wouldn’t do any more than two exercises, a couple sets each. And that’s it be done with them. Don’t train them multiple times a week. Don’t inject them with shitload. Then you’re going to lose that connection, muscle, mind connection you have with them because of all the scar tissue don’t do that. Just, you know, you can put shots there, but don’t overdo it. You know, too many people overdoing. They had these pointy fucking triangle rear delts and it looks awful to me. I think it looks like garbage. Does it move when they flex, as you like most muscular side tricep side chest, it just doesn’t move. So it’s frozen. Um, so just wanna give you my 2 cents today on rear delts. Uh, try it out. If you have any questions, you guys know where to find me. Of course today’s video is sponsored by body sign sups and save your SARMs and the chicken pound, uh, check out the BOGO sale, at bodysceincesupps.com Thanks again, guys.