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  1. #1
    Registered User jvauerbach's Avatar
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    Jon Von Auerbach: Rear Delt Situation

    I'm usually not one to ask questions about exercises. I don't know if you've heard of me already, but my name is Jon Von Auerbach and I've been doing bodybuilding for 3 months now.

    I've made huge gains in 3 months but I've encountered a situation here with my Rear Deltoids. I'm working them, even doing supersets with them, but I'm not seeing any gains.

    I've tried Rear Delt Flies, Bent Lateral Raises and the like.

    Does anyone know of any method on how to get your Rear Delts to bloom?
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  2. #2
    grow stronger comrade rockhuddy's Avatar
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    Try face pulls.
    "If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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  3. #3
    Semper Fidelis Uncle Ben's Avatar
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    We can't see rear delts.. in either pic..
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    Registered User papi93's Avatar
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    Do you have a good balance between your horizontal pulling movements (rowing, etc.) and your horizontal pushing movements (bench, etc.)?
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  5. #5
    spell of iron de_barathrum's Avatar
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    Originally Posted by jvauerbach
    I'm usually not one to ask questions about exercises. I don't know if you've heard of me already, but my name is Jon Von Auerbach and I've been doing bodybuilding for 3 months now.

    I've made huge gains in 3 months but I've encountered a situation here with my Rear Deltoids. I'm working them, even doing supersets with them, but I'm not seeing any gains.

    I've tried Rear Delt Flies, Bent Lateral Raises and the like.

    Does anyone know of any method on how to get your Rear Delts to bloom?
    if you are telling the truth then you have made more gains in 3 months than i have in a year and a half.
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  6. #6
    Banned Canadian Iron's Avatar
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    This is what you need:

    "Squats - these should be full range Olympic style squats. Use the full range of your body - that means as low as you can go which for almost everyone is past parallel. If the top of your thighs aren't at least parallel it's for ****. If you think this is bad for your knees going low, you and whoever told you that are relying on an old wives tale. Anyone who knows the human body will tell you that below parallel is MUCH safer on the knees whereas parallel and above put all the sheer right on them and doesn’t allow proper transfer of the load to the rest of your body (this is how your body was designed)."
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  7. #7
    spell of iron de_barathrum's Avatar
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    Originally Posted by Canadian Iron
    "Squats - these should be full range Olympic style squats. Use the full range of your body - that means as low as you can go which for almost everyone is past parallel. If the top of your thighs aren't at least parallel it's for ****. If you think this is bad for your knees going low, you and whoever told you that are relying on an old wives tale. Anyone who knows the human body will tell you that below parallel is MUCH safer on the knees whereas parallel and above put all the sheer right on them and doesn’t allow proper transfer of the load to the rest of your body (this is how your body was designed)."
    think you might have posted that in the wrong thread.
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  8. #8
    Banned Canadian Iron's Avatar
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    Nope, the thread starter just asked the wrong question. I answered the question he should have asked.
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    spell of iron de_barathrum's Avatar
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    de_barathrum is offline
    Originally Posted by Canadian Iron
    Nope, the thread starter just asked the wrong question. I answered the question he should have asked.
    lmfao. that was great.
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  10. #10
    I'm BOZzin' it! user128333334's Avatar
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    Wow..

    I'm amazed...

    Your asking questions about your rear delts,

    When your legs are well? AVERAGE at best

    You need to squat, leg press, deadlift, leg curl, hack squat & lunge ASAP

    I'd certainly be worried if my forearms are bigger than my quads
    Last edited by Toxic04; 07-13-2006 at 11:16 AM.
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  11. #11
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    he's pretty good with Photoshop.
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  12. #12
    Registered User porcupinetree's Avatar
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    It is never too early to work on a muscle like rear delts.

    Yes, it is certainly good to work your legs with squats right from the start, but why ignore your rear delts? Even if they are a small muscle, they still are a muscle.

    When I had been training a few months and made some gains, my mentor told me that my rear delts were lagging. I didn't even know what rear delts were, but I quickly did and started working them and very soon brought them up.

    You have to keep in mind that rear delts are small muscles and therefore don't need to be trained with a lot of weight. Form and concentration are key.

    I found that doing lying side latterals worked best for me. Lay on a bench on your side and hold a dumbell with your arm hanging over your body. Lift the dumbell in an arc, keeping your arm straight and as you lift the weight, turn your wrist as if you were pouring water out of a pitcher. This puts the stress on the rear delt.
    Do these strictly for each side. I started off using only 10 pounds and today, I only use 20-25 pounds.

    If you need a better explanation, look it up in Arnold's Encyclopedia. He talks about this exercise quite a bit.

    I would even suggest this: I did this exercise every morning for a few years, waking up and doing them off the side of my bed with a light dumbell. It worked very well.

    Good luck
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  13. #13
    Semper Fidelis Uncle Ben's Avatar
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    Why look for weaknesses at his size though? His lack of mass is the biggest weakness.
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  14. #14
    Registered User jvauerbach's Avatar
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    Rear Delts

    I'm not only surprised that you haven't heard of me, but I'm shocked by the reaction to my post.

    To accuse me of not performing squats or lunges on a bi-weekly basis is completely whack.

    It's pretty obvious that I hit my routines hard, no matter whether it's lower body or upper body.

    But that's beside the point. I'd like to thank those of you who responded.

    I think I'm going to take the advice that some of you offered and I'm probably going to hit the rear delts just before bed with a couple of dumbells bedside.

    I'm sure you will hear from me again in some form or fashion.
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  15. #15
    Lookin at the Big Picture BernieD's Avatar
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    face pulls (using a rope attatchment)

    Be sure to keep your elbows HIGH AND FLARED OUT, can't stress that enough. FP's should make your rear delts explode, mine did at least
    The complete shoulder and RC injury thread, written by myself:
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    Registered User JOHN GARGANI's Avatar
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    I'm not only surprised that you haven't heard of me, but I'm shocked by the reaction to my post.

    should we have????? who are you, that we should have heard of you????


    JON: the two photos don't even look like he same person, but that is besides the point: you told us you have been bodybuilding for only 3 months, but your before picture is in 2004!

    by my count, that is more like 2 years......

    so what gives, amigo??
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  17. #17
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    ^^^^ spoken for the truth.

    Also mate dont worry so much about how big your rear delt is atm. Get some decent mass on your frame and then worry about how 'symmetrical' you are.
    I can do all things through Christ, because he gives me strength- Philippians 4:13
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    grow stronger comrade rockhuddy's Avatar
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    rockhuddy is offline
    Originally Posted by JOHN GARGANI
    should we have????? who are you, that we should have heard of you????


    JON: the two photos don't even look like he same person, but that is besides the point: you told us you have been bodybuilding for only 3 months, but your before picture is in 2004!

    by my count, that is more like 2 years......

    so what gives, amigo??
    PWN3D




    I like it.
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    Registered User jvauerbach's Avatar
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    3 years, not 3 months

    My mistake. I meant to say 3 years. I look different because my body fat % dropped to a staggering 7%.

    Most men dream of this.

    Say all you want about my mass, but I guarantee you I'm packing more mass under my tights.
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  20. #20
    spell of iron de_barathrum's Avatar
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    Originally Posted by jvauerbach
    My mistake. I meant to say 3 years. I look different because my body fat % dropped to a staggering 7%.

    Most men dream of this.

    Say all you want about my mass, but I guarantee you I'm packing more mass under my tights.
    wtf? thats an odd "mistake" to make. listen dude you can get your bodyfat down to 2% but if you dont have much mass nobody will give a ****. plus your arrogant "im packing more mass under my tights" additude makes everyone more inclined not to give a ****.
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  21. #21
    The Decider TheVirtualTaco's Avatar
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    Originally Posted by jvauerbach
    My mistake. I meant to say 3 years. I look different because my body fat % dropped to a staggering 7%.

    Most men dream of this.

    Say all you want about my mass, but I guarantee you I'm packing more mass under my tights.
    Move along troll.

    Go work on your Photoshop skills.
    Lean body mass is my fat burner.

    Disclaimer: I reserve the right to be a complete a**hole at any time.

    Great quotes from BB.com:

    "I disagree with people that says that high reps and low weight do not tone your muscles . High reps (20-30) do something , but I dont know what is it, I hope somebody can tell something about it"
    -- piportil_l4
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  22. #22
    grow stronger comrade rockhuddy's Avatar
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    Originally Posted by jvauerbach
    My mistake. I meant to say 3 years. I look different because my body fat % dropped to a staggering 7%.

    Most men dream of this.

    Say all you want about my mass, but I guarantee you I'm packing more mass under my tights.
    lmao
    "If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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  23. #23
    Registered User Rune's Avatar
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    ROFL.. This thread reminds me of Anchorman

    Ron Burgundy: I don't know how to put this but I'm kind of a big deal.
    Veronica Corningstone: Really.
    Ron Burgundy: People know me.
    Veronica Corningstone: Well, I'm very happy for you.
    Ron Burgundy: I'm very important. I have many leather-bound books and my apartment smells of rich mahogany.

    Any ways, to the OP - Rows/Upright Rows/Face Pulls

    EDIT: Now that I look at those pictures again your legs have put on ZERO size (the rest of you really hasn't either) and it's nearly 2 years later.... simply put bodybuilding is about mass, so I'd say you really better get to work on that,
    Last edited by Rune; 07-13-2006 at 11:20 PM.
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  24. #24
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    We shouldn't be giving you advice, you should be giving us advice and spreading the knowledge that turned you into such a beast.
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  25. #25
    Registered User mrtoughpants's Avatar
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    Originally Posted by Rune
    ROFL.. This thread reminds me of Anchorman

    Ron Burgundy: I don't know how to put this but I'm kind of a big deal.
    Veronica Corningstone: Really.
    Ron Burgundy: People know me.
    Veronica Corningstone: Well, I'm very happy for you.
    Ron Burgundy: I'm very important. I have many leather-bound books and my apartment smells of rich mahogany.

    Any ways, to the OP - Rows/Upright Rows/Face Pulls
    lmao...

    "jvauerbach: I don't know how to put this but I'm kind of a big deal."
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  26. #26
    On my way dance2trance's Avatar
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    i see this guys made a mark on this subforum as well...check out his sig from his response in a thread from the nutrition subforum:

    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=843988 (he's the 5th post)

    He is 'VIRTUALLY' a licensed sleep and fitness expert lol...

    negged
    Last edited by dance2trance; 07-13-2006 at 11:50 PM.
    BPhysio, BBiomed Sci (Hons)

    Current supps (cutting):
    - Universal Ultra Whey Pro
    - Gaspari Size-On Pre Contest
    - Universal Animal Rage (currently off)
    - VPX Power Shock (currently on)
    - My gym music playlist
    - My Animal shirt :P

    Need to calculate your cutting/bulking calories? Try my Daily Calorie Calculator:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=137277813
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  27. #27
    **** your straps yabbayabba's Avatar
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    There is something "off" about his legs in the second picture, and not just how small they are.

    Bodyfat percent doesn't really impress me. If I wanted to eat twigs and berries I could be seven too.
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    Registered User Pullup17's Avatar
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    Keep this **** in the teen section.
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  29. #29
    Loving lifting olympic's Avatar
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    olympic is just really nice. (+1000) olympic is just really nice. (+1000) olympic is just really nice. (+1000) olympic is just really nice. (+1000) olympic is just really nice. (+1000) olympic is just really nice. (+1000) olympic is just really nice. (+1000) olympic is just really nice. (+1000) olympic is just really nice. (+1000) olympic is just really nice. (+1000) olympic is just really nice. (+1000)
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    Something tells me this guy has swallowed every bodybuilding lie since he got into the sport. And probably made a few up on the way as well.
    I can do all things through Christ, because he gives me strength- Philippians 4:13
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  30. #30
    Lateral Raise Promoter RippedGuitarist's Avatar
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    Originally Posted by jvauerbach
    My mistake. I meant to say 3 years. I look different because my body fat % dropped to a staggering 7%.

    Most men dream of this.

    Say all you want about my mass, but I guarantee you I'm packing more mass under my tights.
    LMFAO! Well I have to say I've never heard of you either, but IMO your legs need work. If your working them out your doing something wrong, your arms look like they're close to the size of your legs for god sake's.

    Legs
    Squats, Front Squats, Deadlifts, Romanian Deadlifts, Hamstring Curls

    Rear Delts
    Face Pulls and Reverse Pec dec
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