Contrast Training for Size
Latest Article

Contrast Training for Size

Contrast training is a unique way to optimize results. Read this article by Lee Boyce about how to incorporate it into your training to pack on lean muscle mass.

By: Lee Boyce Added: March 25th, 2013
More Recent Articles
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason
Shoulders Like Boulders
By: Jay Wainwright

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
+ Reply to Thread
Results 1 to 17 of 17
  1. #1
    VERTIGO210
    VERTIGO210 is offline
    Wannabebig Member
    Join Date
    Jun 2003
    Location
    Texas
    Posts
    16

    Need Advice on rear delts!

    Hell All,

    I'm fairly new to body building ,~3 months, but would like some advice on isolating the rear delts. I've noticed some improvement on the side and front, but have been told the rear is lacking. Can anyone suggest a routine, or provide a link to a good isolated work out? I welcome all replies and ideas you all may have.

    -Danny
    Reply With Quote Reply With Quote  
  2. #2
    restless
    restless is offline
    Gen_chat worst nightmare
    Join Date
    Jun 2002
    Location
    Europe
    Posts
    0
    You should always have the same amount of puuling and pushing movements if this is a concern. Yoiu can try rear delt raises with dumbells or cables, but these won't make much difference if you're doing your rows and pull ups.
    Reply With Quote Reply With Quote  

    3.    Support Wannabebig and use AtLarge Nutrition Supplements!



  3. #3
    volcamp
    volcamp is offline
    Senior Member volcamp's Avatar
    Join Date
    May 2003
    Location
    Wilmington, NC
    Posts
    212
    I'm struggling with read delts as well. No matter how many rows, cable pulls, pull downs I do, I just can't get the feel that I am accomplishing anything and am seeing no growth in that area. My shoulders are beginning to suffer as a result as they are starting to look frony heavy. Any suggestions?
    My Fitday
    Reply With Quote Reply With Quote  
  4. #4
    hngacurv
    hngacurv is offline
    Senior Member
    Join Date
    Jun 2003
    Location
    notnormal
    Posts
    95
    The 2 best isolation exercises I've found for rear delts is sitting on pec deck backwards or leaning forward over onto a spider bench and using dumbells.
    Reply With Quote Reply With Quote  
  5. #5
    pusher
    pusher is offline
    Steak and Eggs pusher's Avatar
    Join Date
    Mar 2003
    Location
    NPWRAK, Canada
    Posts
    762
    I think back excercises like b/o rows can hit the rear delts pretty good too. Just something I've noticed.
    "The highest reward for man's toil is not what he gets for it, but what he becomes by it." -John Ruskin 1819-1900

    "He who fights monsters should see to it that in the process, he does not
    become a monster. And when you look into the abyss, the abyss also looks into
    you." - Nietzche
    Reply With Quote Reply With Quote  
  6. #6
    Beast
    Beast is offline
    back at it Beast's Avatar
    Join Date
    Jan 2003
    Location
    GA
    Posts
    0
    My rear heads are small, too, and I've been isolating them for a long time. I don't know how to get them proportionate.

    D 435 / S 340 / B 305

    Journal

    "I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB

    "OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL

    "Test does a body good." - Severed Ties
    Reply With Quote Reply With Quote  
  7. #7
    Blood&Iron
    Blood&Iron is offline
    fat and small Blood&Iron's Avatar
    Join Date
    Jan 2002
    Location
    On the Night Train
    Posts
    3,336
    Reverse Pec Dec.

    I think rows work fairly well too but only if you're using a full ROM---meaning the front of your hands are in the same plane as your stomach at the top of the movement (Your upper and lower arms should form about a 25-30 degree angle)

    We tend to think of Sisyphus as a tragic hero, condemned by the gods to shoulder his rock sweatily up the mountain, and again up the mountain, forever. The truth is that Sisyphus is in love with the rock. He cherishes every roughness and every ounce of it. He talks to it, sings to it. It has become the mysterious Other. He even dreams of it as he sleepwalks upward. Life is unimaginable without it, looming always above him like a huge gray moon. He doesn’t realize that at any moment he is permitted to step aside, let the rock hurtle to the bottom, and go home.

    Parables and Portraits, Stephen Mitchell
    Reply With Quote Reply With Quote  
  8. #8
    VERTIGO210
    VERTIGO210 is offline
    Wannabebig Member
    Join Date
    Jun 2003
    Location
    Texas
    Posts
    16
    Terrific feed back guys, I guess I just have not been putting enough emphasis on pull downs and b/o rows. I will try harder to ensure my routine is better rounded off.

    -Danny
    Height: 5'7"
    Weight: 164LBS
    Stage: Bulking
    Reply With Quote Reply With Quote  
  9. #9
    bigkevin20
    bigkevin20 is offline
    Self Satisfaction bigkevin20's Avatar
    Join Date
    May 2002
    Posts
    0
    I could not se mine until my fat was lower. I use to think I needed to work harder on them when actually it was fat just hiding them. IMO
    If you want to hit them hard and directly sit backwards on a incline bench. Kinda straddle it with you chin on the head part and do backward flys with a light amount of weight. Hold it at the top dont try to go heavy I think its impossible. You will rall feal it the next day.
    Age 23 Height 5'10 weight 210 2 years complete of serious lifting.
    At 5'10" last Jan/02 I was 280 Lbs with a 44 waist.
    Now as of Dec/02 I am 210 with a 34-36 waist. A year complete 70 pounds lost now lets get big .
    Goal Deadlift 500 by summer now..
    02/10/03 405X3 425X1
    02/17/03 435X1
    02/24/03 445X1
    03/03/03 455X1
    03/10/03 455X3 "rack pull" 500X1 "rack pull MISS"
    03/17/03 405X6, "Rack Pulls 505X3, 525X1.... 555X1 Miss"
    04/14/03 465X1 verry difficult
    05/12/03 475X1 Easy!!! 500X1 Miss"real close"
    05/19/03 435X5
    06/16/03 Rack pulls 555X2, 600Xmiss
    07/14/03 500X1 GOAL ACHIEVED!!!!
    10/06/03 500X4 555X1 Miss
    10/13/03 535X1
    11/10/03 Rack pull 500X7
    GOAL for 2004 get back to a low fat% and keep it 8 -10% would be great.
    06/29 rack pull 700X3
    07/6/04 600x1 at 216
    09/6/04 600X1 at 208 Rack pull 720X3
    NEW GOAL BENCH 400 BY FEB 2005 "not sure about this one"
    Reply With Quote Reply With Quote  
  10. #10
    J450n
    J450n is offline
    ----------- J450n's Avatar
    Join Date
    Mar 2003
    Location
    England
    Posts
    1,877
    Standing/seated barbell press behind neck... front and rear delts... but works the rear delts good.
    I'm not moaning, i'm having an opinion.
    Reply With Quote Reply With Quote  
  11. #11
    Sara
    Sara is offline
    Big Brat
    Join Date
    Jan 2003
    Location
    Canada
    Posts
    168
    The reversed pec dec really works, I remember when I lowered my bf I saw rear delts lagging behind and once I incorporated the reverse pec dec in my workout they caught up with my shouldars, I totally recommend this!!
    Reply With Quote Reply With Quote  
  12. #12
    skeeneeboy
    skeeneeboy is offline
    Wannabebig Member
    Join Date
    Jun 2002
    Posts
    40
    i'd op for reverse pecdec or bent over flies w/dumb bells (keep your back straight and stick your butt out)
    Reply With Quote Reply With Quote  
  13. #13
    STM
    STM is offline
    Fatass STM's Avatar
    Join Date
    Apr 2003
    Posts
    127
    Oh man. Three months of lifting and you are zeroing in on a tiny muscle like the rear delts.

    Just hit the rows/deadlifts.
    Reply With Quote Reply With Quote  
  14. #14
    VERTIGO210
    VERTIGO210 is offline
    Wannabebig Member
    Join Date
    Jun 2003
    Location
    Texas
    Posts
    16
    Thanks for the advice STM, as for zeroing on muscle groups - I just want to make sure I work on symetry and adjust my exercises accordingly.

    -Danny
    Reply With Quote Reply With Quote  
  15. #15
    jessy007
    jessy007 is offline
    Wannabebig Member
    Join Date
    Feb 2009
    Posts
    7
    I'm struggling with read delts as well. No matter how many rows, cable pulls, pull downs I do, I just can't get the feel that I am accomplishing anything and am seeing no growth in that area. My shoulders are beginning to suffer as a result as they are starting to look frony heavy. Any suggestions?
    Reply With Quote Reply With Quote  
  16. #16
    Songsangnim
    Songsangnim is offline
    Bodybuilding Mythbuster
    Join Date
    Oct 2001
    Location
    Yeongsan. South Korea
    Posts
    5,904
    Seriously dude, what is your problem? Why bump a six year old thread just to mock someone?
    Last edited by Songsangnim; 02-17-2009 at 04:18 AM.
    Reply With Quote Reply With Quote  
  17. #17
    J.C.
    J.C. is offline
    Banned
    Join Date
    May 2004
    Location
    At a slight angle to the universe
    Posts
    1,819
    Quote Originally Posted by Songsangnim View Post
    Seriously dude, what is your problem? Why bump a six year old thread just to mock someone?
    Because he finds it funny to keep bumping ancient threads. Jessy's the guy responsible for all the recent resurrections. Check them out, it must be done on purpose.

    In a way it is kinda funny. But in another its just ****ing childish.
    Reply With Quote Reply With Quote  
« Previous Thread | Next Thread »

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Forum Rules

© 2010 Wannabebig • Advertise • Privacy Policy • WannaBeBig.com • Archive • Top • AtLarge Nutrition