Rear Delt deficiency?

[TooPowerful4u]

Iv had a rear delt problem for as long as iv been bodybuilding. When i was on a regular traditional split i always hit them first in the workout. Now iv changed to DC training and EVERYTHING (even my calves, YEA!) is blowin up except my rear delts. I think its probably a genetic thing where they refuse to grow. I have great front a mid delts, so it sux that my rears wont grow, i could have an awesome shoulder complex. When i work out they get pumped and full and my entire delts look awesome. When im not pumped tho, they flatten back out and become unvisible again (looks like my triceps tie into my back lol). It sux. Is there any DC method or plan of attack to actually get my rear delts to grow? My shoulder press and back movements of choice as of now are. . .

smith machine press, machine press, hammer strength behind the neck press
(thick) barbell rows, rack deads, full deads
(width) rack pullups, pulldowns, dumbell one arm rows

[Blade]

I kind of have the same problem, they have improved a bit since Im on the DC program but they have not improved as much as they needed to improve.

[TooPowerful4u]

My back is one of my best and strongest bodyparts. I dead 455x4-5 and rack dead 495x3-4. I do barbell rows with 315x4-8 range. T-bar with barbell in corner and handle attachment 6 plates for 10-12 reps. It possible my back is grossly overpowering my rear delts and not allowing them to take any kind of beating?

[Blade]

TooPowerful4u, that might be possible that you back is overpowering your rear delt, my back is also my strongest body part. BTW I also do deads and bent over rows.

[BenGrowing]

Do you hold the contraction for a few seconds on your rowing exercises? Not sure if that would help, just a thought. Bumping for input from more knowledgable members...

[rowtogrow]

My $.02 is that they are growing...but so is everything else and where it was lagging before it could continue to appear to still be lagging. Give it time and continue to lift with heavy deads and rows. Rome wasn't built in a day and neither will your rear delts

[In-Human]

One of the best Rear Delt exercises is Behind the neck Presses with a Smythe or BB in this program...

[Massive G]

With most people I have seen with impressive backs and shoulders-their rear delts have plenty of muscle cells too for size.
Your case may involve some direct rear delt work like a heavy set or 2 of strict bent laterals after back (when the rear area-lol/backside is warmed up).
It looks like everything is in place to get stimulation and it's not coming fast enough.
In the past I have done bent laterals lying face down on a bench slow strict and smooth.

[Doggcrapp]

Most of the time heavy back movements more than make up the difference here but maybe we have a rare case-so in this case maybe we need to improvise-you might want to try this movement also---Do a bent over barbell row but dont grab the bar, grab the actual plates by the lip and row it (obviously you will have to have the lip side facing outward)--this is going to feel kind of awkward first time out and can be rough on your hands but its going to bomb the rear delts. I would do this on back thickness day--the very very last thing before you walk out of the gym, right after back thickness so you probably wont even have to warm up on it. One all out straight set or rest pause set (your choice) and then get your ass out of the gym.....and trust me dont confuse the weights you use on bent over row with what youll be doing with this--your going to have to go much lighter than you think-maybe even a 35lb plate on each side for 20rp-it will be almost all rear delt and very little back involvement.

[Snap]

Most of the time heavy back movements more than make up the difference here but maybe we have a rare case-so in this case maybe we need to improvise-you might want to try this movement also---Do a bent over barbell row but dont grab the bar, grab the actual plates by the lip and row it (obviously you will have to have the lip side facing outward)--this is going to feel kind of awkward first time out and can be rough on your hands but its going to bomb the rear delts. I would do this on back thickness day--the very very last thing before you walk out of the gym, right after back thickness so you probably wont even have to warm up on it. One all out straight set or rest pause set (your choice) and then get your ass out of the gym.....and trust me dont confuse the weights you use on bent over row with what youll be doing with this--your going to have to go much lighter than you think-maybe even a 35lb plate on each side for 20rp-it will be almost all rear delt and very little back involvement.

Always an answer for everything....I love when he posts shit like this :o

[heavy hitter]

i am exactly the opposite. my rear delt is much more developed than the front. weird

[Swellin]

Unreal timing on this question! My rear delts have lagged before starting this program. Yesterday, I caught a glimpse of them in the mirror, and thought it was somebody else...no way those could be mine. It has to be the negatives on some of these back movements that are really recruiting my rear delts. Good luck bro.

[In-Human]

You know I thought my rears were bad til this fat started coming off, now all those Behind the Necks and heavy back thickness movements really paid off, I used to bomb them with 3 or 4 different Rear Delt exercises but these exercises on this program really paid off big time...

[James]

Sounds like the diets goin good IH, keep it up bro! I can't imagine what your gonna look like all shredded up. (Diddn't mean to hijack)

:showoff:

[TooPowerful4u]

Wow thanx guys. DC im def throwin that one in at the end of every back thickness workout, sounds killer. I have no doubts itl work.

I also like the idea of spot injections into them, but i can barely reach my mid delt for a good shot, no way im reachin rears. I dont trust anyone else to hit the right muscle doin the shots for me cuase its not an easy muscle to pinpoint.