Q: Although my physique is relatively balanced and well-proportioned, my rear deltoid muscles are lacking and their development is not satisfactory. Do you have any tips?
Kulman: It is not too difficult to solve the development problem of lagging muscle groups. It's called a lagging muscle group because it's underappreciated and not trained correctly and hard. The rear deltoid muscles are especially easy to overlook.
The rear deltoid muscle has no antagonistic muscle group, and its range of motion is easily limited. It is difficult to stimulate it with enough weight, which prevents the rear deltoid muscle from growing synchronously with other muscles. Therefore, shaping the perfect rear deltoid muscles is a challenge for all bodybuilders. But many Olympia competitors have already set an example for us. Let me introduce to you how I solve the problem of rear deltoid development.
1. Isolate the rear deltoid muscles smartly
You might as well do an experiment and raise your arms to the back to put pressure on the rear deltoid muscles. You will notice that the lats and traps are more powerful and influential than the rear delts. Such exercises will inappropriately affect the force exerted on the rear deltoid muscles, thereby preventing the rear deltoid muscles from being well strengthened. At the same time, we also remind you that when exercising the rear deltoid muscles, you should try to avoid the participation of the latissimus dorsi, trapezius and middle deltoid muscles. I try to isolate my rear delts from all other muscle groups when I train, as if they are the only body part I have. I carefully understood how the rear deltoid muscle contracts and moves weight. First of all, it cannot move by pulling the scapula. Secondly, it must have its own movement trajectory. This way I can focus all my energy on going into the rear delts alone, without having time to pull my shoulder blades back or use my trapezius to lift the weight.
2. Increase the range of motion
For the rear deltoid muscles, 1 inch (2.54 cm) is equivalent to 1 mile (1.6093 kilometers) of motion, which is completely Range of motion is no more than 2 inches. Therefore, every little increase in range of motion targeting the rear delts is absolutely necessary. First, change the connection between your consciousness and muscles to avoid involvement of the back, trapezius, anterior and middle deltoid muscles. movement through armsContract and stretch the rear delts to minimize movement of other muscle groups.
Mr. Olympia’s special training plan for the rear deltoid muscles
Number of practice groups
Seated Barbell Press 4 8～10< /p>
Seated bent over lateral raise 4 10～12
Seated dumbbell lateral raise 4 10～12
Seated dumbbell press 4 10～12
3. Maximized weight
When you stand casually, because your body is not fixed by a support, the rear deltoid muscles cannot be stabilized, and other muscle groups will become larger. Partially share the work that the rear deltoid muscles should do. My solution for this situation is: first, let the chest rest against the incline plate, and then complete the seated dumbbell lateral raise. Not only does it prevent my torso from thrusting forward when I raise my arms, but the immobilized torso allows me to focus all my energy into the rear delts that are being squeezed. This exercise also allows me to contract and stretch my rear delts through a full range of motion and with maximum weight.
The next step is the seated dumbbell press. Lean your back on an upright cushion. When pressing the dumbbell upwards, use an oblique rearward arc to stimulate the rear deltoid muscles.
In shoulder training, if you want to develop the relatively lagging rear deltoid muscles, you should give priority to the rear deltoid muscles and use the 4 exercises I recommend. Practice 4 groups of 10 to 12 times per group. Before long, you'll see new muscle mass hanging from the back of your shoulders.