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  1. #1
    Registered User tkdnj's Avatar
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    Splitting hairs but, rear delts with....

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

    Would you put rear delts with back or shoulders?
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  2. #2
    Registered User air2fakie's Avatar
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    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.
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  3. #3
    Registered User tkdnj's Avatar
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    Originally Posted by air2fakie View Post
    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
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  4. #4
    Registered User air2fakie's Avatar
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    Originally Posted by tkdnj View Post
    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.
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  5. #5
    Unregistered User MyEgoProblem's Avatar
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    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.
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    Registered User xTeTe's Avatar
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    I agree with Fakie... traps/back day. What exercises are are you doing specifically for those? Face pulls?
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  7. #7
    Registered User tkdnj's Avatar
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    Originally Posted by xTeTe View Post
    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).
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  8. #8
    Registered User tkdnj's Avatar
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    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."
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  9. #9
    Da1UnV bodyhard's Avatar
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    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
    Last edited by bodyhard; 02-01-2021 at 08:01 AM.
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  10. #10
    Registered User tkdnj's Avatar
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    Originally Posted by tkdnj View Post
    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?
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  11. #11
    Registered User shaneinga's Avatar
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    Back, legs is tough enough on it's own. You could also add in face pulls between your chest pressing sets.
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  12. #12
    Registered User tkdnj's Avatar
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    Originally Posted by shaneinga View Post
    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.
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  13. #13
    Registered User brit-iron's Avatar
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    Front delts get plenty on chest day. So I prefer doing rear delts with side delts on shoulder day and ohp.
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    I hit mine on delt day; all delt heads one day
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