1. How don’t need pump the rear delta
Of course, there are exceptions, but in most people, deltoids are composed of slow-contracting muscle fibers. And this means that pumping up the back delta, swinging heavy dumbbells and performing 6-8 reps in the approach, will fail. Exercises for her need to be done with a large (12-15) number of repetitions, do not hesitate to use very modest working weights for this.
We are accustomed to believing that the deltoid muscle consists of three separate segments: anterior, middle and posterior. But as science says, in this group there are 3 main and 4 auxiliary bundles of muscle fibers. Therefore, directing the load exactly to the address and loading the rear deltas, performing only classical exercises, is incredibly difficult.
The front delta takes most of the load from the middle, during the press from behind the head, and the trapezoid during the exercises on the back delta with the barbell or dumbbells. Especially when the weight of the weight is inadequately selected.
2. Training Last Delta
The true pleasure of training in the gym, we get by shaking our favorite muscle groups. They are the subject of our pride, therefore we give priority to their development. Now the question is: who likes to rock the back delta? Especially when it does not grow at all. Here is another reason for her lag.
To increase the volume of the rear delts, shoulder training should begin with it, and then move on to the rest of the exercises. In addition, no matter how we would like to isolate the back delta, to exclude her middle delt from work, it is simply impossible. During training of the back delta to mass, the middle beam will also receive a sufficient load. You can safely begin a set of exercises on the shoulders with exercises for the rear deltas and the growth of muscle mass of the shoulder girdle this will only benefit.
3. Small of rear delta exercises
How much does a regular gym visitor perform exercises on the back delta, 1-2, well maybe 3? The muscle gets used to the same load very quickly and then stops responding to it, perceiving it as a light massage, and not a weight training.
The more arsenal of exercises we use, the more harmonious the body can be created. Each new exercise in the familiar set of shoulder exercises is a way to make the muscles respond to stress by responding to it with hypertrophy.