Here is some training tips from John meadows on rear delts: Train rear delts with very high reps (most of the time): What Ive found over the years is that rear delts respond very well to high reps. Burning the life out of them can be painful and test your willpower, but if you can do it, theyll grow. Try the rep scheme below for one month and youll see what I mean. Four weeks typically look like this on a selected rear delt exercise (the exercise can change week to week): Week 1 – 4 sets of 35 reps Week 2 – 4 sets of 20-25 reps Week 3 – 4 sets of 12-15 reps Week 4 – 4 sets of a traditional reverse pyramid: 35 reps, 25 reps, 15-20 reps, and then 8-12 reps. I increase weight each set on these. • Use heavy weight for high reps once a month for a shock: So how do you do this on rear delts? I use the following once a month in the offseason, and then twice a month pre-contest. Finish your shoulder workout with a Destroyer set of hang and swings: These are similar to the standing swings explained earlier except here you lay face down on an incline bench and let the dumbbells hang down. Use a pair of heavy dumbbells and be sure to use wrist straps. Heres the rep scheme for the set: 1. Do 60 reps with heavy dumbbells with the partial range of motion hang and swing. 2. Drop the dumbbells when you hit 60 reps, and grab a weight that is half of what you did. Do another 30 reps of hang and swings. 3. Drop the dumbbells and cut the weight in half again. On these do 10 reps, but come all the way up with a full range of motion, and flex your rear delts hard for 2 seconds on each rep.
Posted on: Thu, 05 Jun 2014 02:05:01 +0000
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