Splitting hairs but, rear delts with....

[tkdnj]

In this routine,
chest/triceps
Off
Back/biceps/traps
shoulder/legs
Off
Repeat

Would you put rear delts with back or shoulders?

[air2fakie]

Prob goes better with back/traps, but doesn't really matter. Could even put it on chest/tris day. Speaking generally of course, since don't have any further details on exercises and volume.

[tkdnj]

Prob goes better with back/traps, but doesn't really matter. Could even put it on chest/tris day. Speaking generally of course, since don't have any further details on exercises and volume.

Volume wise I do 10-11 working sets for large muscles, 6-7 for small muscles, every 5th day

[air2fakie]

Volume wise I do 10-11 working sets for large muscles, 6-7 for small muscles, every 5th day

If you mean you have ~6 sets for rear delts, I don't think it matters much. In your setup they could go with back/traps, shoulders or split up into 2 sets at the end of each of the 3 days. Whatever you feel works best for you.

[MyEgoProblem]

I'd probably do rear delts on shoulder day and bench day too!

Nothing beats a good pumped pair of rear delts for a stable shoulder base to press from.

rear delts get hammered with rows on back day anyway..

Imo. Rear delts can never be big enough, strong enough or stable enough. And they make your side delts look bigger too.

[xTeTe]

I agree with Fakie... traps/back day. What exercises are are you doing specifically for those? Face pulls?

[tkdnj]

I agree with Fakie... traps/back day. What exercises are are you doing specifically for those? Face pulls?

I do mostly Dumbbell Bent-Over Reverse Fly or reverse pec dec. Face pulls and upright rows cause me pain (I had extensive rotator cuff surgery on both shoulders).

[tkdnj]

Thanks all for the great replies.... I found this short article to make a lot of sense: https://www.muscletech.com/training/...ith-shoulders/

basically is says:
" - If you’re already doing rear delt isolation exercises like reverse pec-deck flyes and bent-over lateral raises with your shoulder training, realize that you’re also hitting them again with back. That could effectively mean you’re training them twice over the course of your split. That’s not necessarily a bad short-term strategy if you need to bring them up in relation to your fronts and middles.
- Normally, you want to give a muscle group at least 48 hours of rest before hitting it again in the gym, so how you construct your training split is consequential. Working the rears on consecutive days probably won’t allow for optimal growth.
- Consider working your back and shoulders on the same training day. In this case, do the larger muscle group first, which is back.
- If you train rear delts with back, don’t forget to add single-joint exercises for the rear delts after the heavy multi-joint moves are done. This will ensure they are effectively worked."

[bodyhard]

I like to hit all three heads on the same day, and since the rear delts don't get targeted too much it is ok IMO to hit them again when I do back (with Rows) So yes I do them on shoulder day. I train back on Mondays and shoulders on Friday so I have enough rest for the rear delts in between

[tkdnj]

Thanks all for the great replies.... I found this short article to make a lot of sense: https://www.muscletech.com/training/...ith-shoulders/

basically is says:
" - If you’re already doing rear delt isolation exercises like reverse pec-deck flyes and bent-over lateral raises with your shoulder training, realize that you’re also hitting them again with back. That could effectively mean you’re training them twice over the course of your split. That’s not necessarily a bad short-term strategy if you need to bring them up in relation to your fronts and middles.
- Normally, you want to give a muscle group at least 48 hours of rest before hitting it again in the gym, so how you construct your training split is consequential. Working the rears on consecutive days probably won’t allow for optimal growth.
- Consider working your back and shoulders on the same training day. In this case, do the larger muscle group first, which is back.
- If you train rear delts with back, don’t forget to add single-joint exercises for the rear delts after the heavy multi-joint moves are done. This will ensure they are effectively worked."

cool.... so you hit each body part directly once a week, yes?

[shaneinga]

Back, legs is tough enough on it's own. You could also add in face pulls between your chest pressing sets.

[tkdnj]

You could also add in face pulls between your chest pressing sets.

That's a very interesting idea. I usually do 3-4 sets of flat bench, 3-4 sets of incline bench, then 3 sets of a fly movement (pec deck or cables). I can superset the fly movement with a rear delt movement. This would also benefit from a shoulder health perspective.

[brit-iron]

Front delts get plenty on chest day. So I prefer doing rear delts with side delts on shoulder day and ohp.

[smokinal]

I hit mine on delt day; all delt heads one day