Rear delt cable fly+ low cable lateral raises superset. Free volume. Also Face pulls.
These plus wide grip pull ups, dont go down all the way, keep some tension in the back, pull ups done this way are honestly really difficult so don't be discouraged if you cant rep as many
Have you tried adjusting the height of the pulley (or whatever it's called)? I place mine just above eye level, my shoulders tend to complain if it's too low or too high.
Fuck yeah dude. They are so underrated. I do them twice a week if I can. I used to leave them for back day only until I realised I could do them for high reps on my press day without it fucking with anything.
You ever tried lower rep reverse flys? A bloke with giant delts once told me to go heavy as fuck on them and do 3-5 reps, even if they're only partials. It worked for me, but I can't say for sure whether it was that or some other aspect of my training that actually made them grow.
in most cases heavy low rep sets are effective because they make you go closer to failure than higher rep sets, not because they are inherently better. if you do 3 full reps and 2 partials, you are at failure after 3 reps and do 2 more reps after failure, or 40 percent of the total set. two partials after failure on a 8 rep set, or 6 full reps and 2 partials, would be just 25 percent after failure; 2 in 12 would only be about 15 percent, if you're even ready to do partials after 12 reps, or if you even judge your failure right, because most people stop 2 reps short anyways.
its usually not the higher weight that improves set quality, but low reps making it easier to go beyond failure because it hurts less
That's something I've never heard before. Interesting. I don't want to be a dick, but where/how did you come up with this hypothesis? It makes logical sense to me, but I just haven't ever heard it before.
>where/how did you come up with this hypothesis?
multiple factors. one is just watching people train over the years and comparing who trains how and who gets results. then just playing around with beyond failure techniques, partials and such, where i realized i could usually do way more in a set than i had expected, often getting one or two more full, but maybe not perfectly clean, reps in. partials really helped me develope that conclusion because they remove the stress to do "full" range of motion, so they get the cope of "technical failure" out of the way that many people hide behind (me still included, too many times). But if you go into a set expecting to go beyond that point and expecting it to hurt it can help you experience your real potential, or at least it did for me. obviously not suited for every type of lift, use common sense.
does anyone have any info on this weird exercise that GVS sometimes does in his background videos? The one where he sits on a bench, leaned forwards with his chest on his knees, a dumbbell in each hand, pulling the ellbows back and up? it looks like it would work rear delts with more weight and a better strength curve than rear delt flies
YES thats exactly what i meant. i saw him do it in one of his latest videos but didnt know the name of the exercise so couldnt look it up. but thats the one
Nice, I didn't rewatch the video, so I wasn't sure if the knee to chest version was in the video or not. I like the bench variation for now, feels really nice when you're finally done, but it is a bit awkward when setting up. I prefer to have my legs on the floor because i keep slipping off the bench with my towel when my knees are on the bench.
Chinups. Full range of motion at bottom stretches rear delt. Bring sternum to bar, which requires full rear delt contraction. Unironically a compound joint exercise for the rear delts. Its the first palce I would start. do a chinup program for 8-12 weeks and see of they dont improve.
Reverse fly. Nothing beats it in my opinion. A lot of big dudes do face pulls so they're probably good too.
These plus wide grip pull ups, dont go down all the way, keep some tension in the back, pull ups done this way are honestly really difficult so don't be discouraged if you cant rep as many
I want to love face pulls, but I cant seem to find a grip where my shoulders don't click on the pull.
Have you tried adjusting the height of the pulley (or whatever it's called)? I place mine just above eye level, my shoulders tend to complain if it's too low or too high.
Now that you say that, I think they worked better when I had the pulley higher. Gonna try it tomorrow, thanks brother.
Yeah, I'm the same. Best to avoid them then mate. No point grinding down your joints.
You're doing it wrong
>started doing reverse flys
>used to think they were a meme exercise
>mfw they're so good I want to try doing them a second day
Fuck yeah dude. They are so underrated. I do them twice a week if I can. I used to leave them for back day only until I realised I could do them for high reps on my press day without it fucking with anything.
so do it? I do them like 4-5 days in a row sometimes.
Rear delt cable fly+ low cable lateral raises superset. Free volume. Also Face pulls.
Face pulls and reverse fly. I do face pulls exclusively in the 15-20 rep range, reverse fly also in the 8-12 rep range.
You ever tried lower rep reverse flys? A bloke with giant delts once told me to go heavy as fuck on them and do 3-5 reps, even if they're only partials. It worked for me, but I can't say for sure whether it was that or some other aspect of my training that actually made them grow.
Never tried it, but I'll give it a go.
in most cases heavy low rep sets are effective because they make you go closer to failure than higher rep sets, not because they are inherently better. if you do 3 full reps and 2 partials, you are at failure after 3 reps and do 2 more reps after failure, or 40 percent of the total set. two partials after failure on a 8 rep set, or 6 full reps and 2 partials, would be just 25 percent after failure; 2 in 12 would only be about 15 percent, if you're even ready to do partials after 12 reps, or if you even judge your failure right, because most people stop 2 reps short anyways.
its usually not the higher weight that improves set quality, but low reps making it easier to go beyond failure because it hurts less
That's something I've never heard before. Interesting. I don't want to be a dick, but where/how did you come up with this hypothesis? It makes logical sense to me, but I just haven't ever heard it before.
>where/how did you come up with this hypothesis?
multiple factors. one is just watching people train over the years and comparing who trains how and who gets results. then just playing around with beyond failure techniques, partials and such, where i realized i could usually do way more in a set than i had expected, often getting one or two more full, but maybe not perfectly clean, reps in. partials really helped me develope that conclusion because they remove the stress to do "full" range of motion, so they get the cope of "technical failure" out of the way that many people hide behind (me still included, too many times). But if you go into a set expecting to go beyond that point and expecting it to hurt it can help you experience your real potential, or at least it did for me. obviously not suited for every type of lift, use common sense.
reverse pec deck
does anyone have any info on this weird exercise that GVS sometimes does in his background videos? The one where he sits on a bench, leaned forwards with his chest on his knees, a dumbbell in each hand, pulling the ellbows back and up? it looks like it would work rear delts with more weight and a better strength curve than rear delt flies
I posted without reading the thread, I'm guessing you meant this?
Fuck, I misread the message, I'll stop shitting up the thread.
Lol your fumbling gave me a laugh mate.
Thanks lel, at least something good came out of it. Hope you have a nice day friend.
YES thats exactly what i meant. i saw him do it in one of his latest videos but didnt know the name of the exercise so couldnt look it up. but thats the one
Nice, I didn't rewatch the video, so I wasn't sure if the knee to chest version was in the video or not. I like the bench variation for now, feels really nice when you're finally done, but it is a bit awkward when setting up. I prefer to have my legs on the floor because i keep slipping off the bench with my towel when my knees are on the bench.
Behind the neck press
I just did these today for the first time, you might want to try them out, couldn't hurt.
Chinups. Full range of motion at bottom stretches rear delt. Bring sternum to bar, which requires full rear delt contraction. Unironically a compound joint exercise for the rear delts. Its the first palce I would start. do a chinup program for 8-12 weeks and see of they dont improve.
Face pulls. I had pretty good rear delts even when I just did barbell rows a lot tho idk.