rear delts HELP needed. thank you.

[leevshan]

Please help, my rear (posterior) delts just wont grow.

My delts exercise routine:

-dumbell press
-standing side lateral
-bent over lateral
-front raise

Should I change my delts exercises? please recommend something. thanks

[sdbolts512]

Originally Posted by leevshan

Please help, my rear (posterior) delts just wont grow.

My delts exercise routine:

-dumbell press
-standing side lateral
-bent over lateral
-front raise

Should I change my delts exercises? please recommend something. thanks

try higher volume for them or do them first in your workout so you are fresh. also use intensity techniques and use cables as an alternative to just dumbbells for lateral raises.

[adc123]

Okay, i have the same problem as you do. What you should do is prioritize your rear delts over your front and side. That means you should do rear delt raises first in your workout so you can go as heavy as possible and put as much stress on them as possible. If you do them in the middle or at the end your obviously going to put less effort in once all your energy is gone.

Take out the front raises out of your workout. if you have a rear delt imbalance your only making things worse by doing alot more front delt work than rear delt work. Add more rear delt work at the end of your workout instead, for example, face pulls.

[leevshan]

Originally Posted by sdbolts512

try higher volume for them or do them first in your workout so you are fresh. also use intensity techniques and use cables as an alternative to just dumbbells for lateral raises.

I always do delts exercise alone, so I dont train other body parts on that day to hit those delts hard. I might need to take carbs more to give extra energy to kill them? I dont train with cables mainly, because I was told that free weights is the best? Or is it not?

[leevshan]

Originally Posted by adc123

Okay, i have the same problem as you do. What you should do is prioritize your rear delts over your front and side. That means you should do rear delt raises first in your workout so you can go as heavy as possible and put as much stress on them as possible. If you do them in the middle or at the end your obviously going to put less effort in once all your energy is gone.

Take out the front raises out of your workout. if you have a rear delt imbalance your only making things worse by doing alot more front delt work than rear delt work. Add more rear delt work at the end of your workout instead, for example, face pulls.

ah ok, i will swap so the rear delts exercise comes first. Should I go heavy but sacrificing a little form (a small swing, etc) or better stick to lighter weights (strict form) for the rear delts?
How do you do face pulls?

thanks

[adc123]

Originally Posted by leevshan

ah ok, i will swap so the rear delts exercise comes first. Should I go heavy but sacrificing a little form (a small swing, etc) or better stick to lighter weights (strict form) for the rear delts?
How do you do face pulls?

thanks

You should go heavy as possible but keep form strict and really think about your rear delt working. Focus on the contraction. It helps to watch yourself in the mirror i believe as it helps to build up the mind muscle link i think.
Don't use rediculously light weights though. They won't grow unless you really push yourself. As this is a lagging bodypart do more sets or reps than you would normaly do, just get lots of volume in.

I do face pulls on the cable machine...
http://cvabarbell.com/Photos/Exercises/IMG_0265.JPG
Again focus on form and hitting the rear delts..

On lagging bodyparts I sometimes do what Arnold did and did sets of these exercises in between other exercises. For example, say you have done your rear delt raises and are now doing your dumbell presses, in between sets or when you finished a certain other exercise or your whole routine do more rear delt raises or face pulls.

I know alot of people won't agree with this method but its just what i think works.