Ultimate Guide To REAR DELT Hypertrophy (How Mine EXPLODED)
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- Опубликовано: 9 июл 2024
- Time to turn those rear delts into bear delts.
00:00 Geoff Says Hello
00:11 Why Train The Rear Delts?
01:21 What About Presses?
01:57 What About Deadlifts
02:09 What About Vertical Pulls?
02:44 What About Horizontal Pulls? (Rows)
03:43 Book book book
04:27 Powell Raise
05:28 Cable Reverse Flys
06:16 Reverse Pec Dec
07:13 Hang and Swingers
08:34 Face Pulls
09:47 Chest Exanders?
10:03 Skiers
10:48 Programming
12:30 I fail at talking
12:40 book book book
Book 1: SWEAT
www.verityfit.com/product-pag...
Book 2: Ring Training For Hypertrophy
www.verityfit.com/product-pag...
Book 3: Resurrecting Your Gains
www.verityfit.com/product-pag...
Can check the site for full Tables Of Contents of each book. Appreciate the support!
Fully Custom Training Plans and One-On-One Mentorship:
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
Instagram:
/ geoffreyverityschofield 
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Thank you for your books. The vast amounts of actual useful information for the price should be considered theft. Thank you for continuing to release solid and entertaining content via RUclips.
And most of all, thank you for not buying an EMG machine
The walk to the reverse pec deck at 12:00 looks like you're going to war. 🤣
Rear and side delts have always been a massive focus of mine. Such a game changer
@Marco Feldman for sure 😋
it’s happening… the beard is going to overflow
Geoffrey is starting to look like wyald from berserk now
It's already gone unfortunately
@@sandyman6054 NO DON'T SAY THAT GEOFFREY IS TOO CUTE FOR THAT
@@sandyman6054 wyLAD😈😈
Not just his beard. He also seems to have gotten a lot fatter.
Feels like every video, you get bigger and bigger.
Very impressive man, really setting a good example for the natural community!
food
Look at his videos from two years ago, you can see the difference
@@sooparticular OMAD
Unlike, say Geoff Cavalier who has looked exactly the same for the last decade.
@Marco Feldman he’s in phenomenal shape, don’t point denying that even if his content is crap
The hammer strength low row is perfect for the rear delt I've found, it goes in that 45° from body elbow path that is just tremendous.
And a nice good stretch at the bottom 👍..
The next book is finally OUT!!!
Really proud of how it turned out. It has completely new information, as I've learned quite a bit about training since the first one. It's focused on improving your hypertrophy-training process and breaking plateaus. It includes an almost SEVEN HOUR audiobook, which I decided to record myself rather than outsourcing.
Feedback has been excellent so far. I don't do sponsored videos or have ads on the channel, so I really appreciate the support. I really is YOU who keeps the channel going!
Can grab a copy below if it sounds like something you'd be interested in!
www.verityfit.com/product-page/resurrecting-your-gains-finding-your-muscle-growth-formula
Yes. The oldest and most powerful, although he may not seem so. I doubt he's forgiven me for leaving. And for... well, for what he'd consider blasphemy. Using Geoff's books for anything but worship of Kynareth.
Ulfric Stormcloak, 4E, 201
" It has completely new information" Wow! Geoffrey has discovered training info that has never before, in the history of the World, being discovered. So no mention of progressive overload, volume etc eh? Worth the price for that alone!
Some good rear delt exercises I do:
1. Cross body reverse fly. Perform standing with cable machine or side lying on bench with dumbbell. Allows you to get full stretch on rear delt and traps. Also engages side delts well.
2. Rear delt mechanical dropset: facepulls -> wide grip row -> close grip row. I perform using cable machine and chest supported (incline bench).
3. Upper back cable circuit: cable Y (side delt, low traps), cable T (rear delt, side delt, mid traps), cable A (rear delts, lats).
Re: Facepulls. External rotation is one of the primary functions of the rear delt and in my experience, doing facepulls with external rotation targets the rear delts very well. I remember when I first started doing them that way, I got insane pumps and soreness right in the rear delt.
How ??? I can never get sore in my rear delts during face pulls. Did you do it with 2 ropes ?
@@MultiGames4You Yep, you got it. 2 ropes, pull high and back, just like you're doing a double biceps pose, with a little extra external rotation at the end of the ROM. Go pretty light, 15-20 rep range.
Powell raises and TRX face pulls are a new favorite of mind
Rear pec deck is my fav, lots of volume, intensity. None of that 3 sets only nonsense for shoulders
Phenomenal video and really helpful! 💪
Great video going to blast these rear delta💪🏽
Well crafted masterpiece. Incredibly phenomenal guide. Absolutely outstanding work. Thank you so much! 🙏
Hey man, you're probably one of the first 'real' fitness channels I followed a couple of years ago, your methodology, open mindedness to different training techniques, and nuanced approach really opened my eyes to individualized training, and finding what works for me. Purchased the books. I recommend your channel to anyone looking to start natural hypertrophy training. Wish you got more views/subs your knowledge blows the vast majority of fitness RUclipsrs out of the water.
Appreciate that and thanks for picking up the books!
Only nit pick would be is if beginners tried to copy your form for your lateral raises and especially lui raises they will get injured big time trying to heave up heavy weight for isolations like that equals recipe for disaster🤣
A reverse crucifix on the small cable machine is great for the rear delts. Love your content man
Brilliant video mate respect YNWA brother
I agree with every word of this video.
10:27 she checkin' him out.
You're always bringing top tier content, man u r the goat 💪🌟
I agree. Stop counting reps. Just do the exercise until it burns so bad you can't do anymore, and then do more. I use a band the same way you would use cross over cables.
He isn't kidding I bought the ring book it's great
Ive been neglecting my rear delts for almost forever then I started to notice my shoulders popping and since then, i started giving them some love and now I can say my popping has been reduced a loolot
Thank you so much Geoffrey for information that you upload on RUclips for free!! Very informative, useful, funny & straightforward! God bless you Geoff! 🤠❤️
Also the skiers & going beyond failure on rear dealt exercises were a game changer for my rear dealt growth! Thank you Geoff!
Rows can definitely be all you need. I have somewhat big rear delts (at least I get compliments for it a lot) and that is without ever doing any specific rear delt training. Only ever done rows for the rear delts
Genetics, most people have undeveloped rear delts while still rowing
For ke the cable Y raise is unparalleled. Great loaded stretch, great contraction at the top, very lengthened partial friendly. Just unmatched
ive fallen in love with training shoulders after watching a few of kneeovertoesguy's shoulder mobility videos. I don't even care much about lifting over 20lbs in any shoulder exercise anymore because they just don't need it.
I’ve been experimenting a lot with bands, different angles and all. Band Facepulls where you pull the band apart forcefully at the peak resistance , that really hits the rear delts hard. Also, I’ve been doing low to high pulls, looks like an upright row, but the elbows go behind your body (basically standing skiers) and those also hit them really hard!
He took that last sentence to failure and beyond!
Mad! Was just looking up Sean Nalewanyj for videos on rear delts as I miss the reverse pec dec now I train at home, he mentioned skiers which I tried, then a few mins later I see your video mentions them too. Really hit my rear delts nicely thank you two good sirs aplenty.
Side delts are extremely underrated, probably my best muscle
quite frankly the most important muscle for aesthetics. anyone can have a nice looking physique in clothes if they have popping shoulders.
10:25 She just had to get a look at those delts
rear delts are also a good focus point for general shoulder health/balance/mobility :)
typed that a bit impatient hahaha, but great video on 50% already. a chest expander works great too I guess.
classic stuff :)
Cable Single Arm Raise very good for it
I've been doing powell raises for some weeks and it is a brutal exercise,crazy pumps.I do it in a side plank position so I can also kinda cheat it up but slowly control the eccentric like cheat curls,allowing for more overload because god damn it is a humbling movement
That ned flanders bit killed me lol
I find that ohp does work the rear and side delts if you press up+back and go to full lockout
I'm also rocking the same caveman look ATM. Is it always 10:10when u do videos? Time stands still for you 😂
Can you make a video on the subject on the phycological benefits of bodybuilding style of training?
Thanks 👍
Single arm rear flies are my jam.
Thanks for the great content Geoffrey! Have you ever done a video on rotator cuff injuries? What excercises do you suggest in those cases?
Notification crew checkin in
Arm dominant checking in, had to really target side and rear after years of training barely train arms anymore
IMO rear delts are THE most underrated muscle group for aesthetics
Bro you're physique is def inproving!
10:30 That shawty eyeing that 🍰
About Damn time😅
what do you think of the Milos special? saw it on a Jay Cutler video and absolutely love the feel I get in my rear delts
I set the cable at chest level and do one arm pulls across the body with the other arm holding the machine. I would call it an archers pull. Great stability, flat plane of movement, more weight and constant tention.
10:27 she was mirin
Flagrantly ignored my read delts for decades, oh those poor dears. Started doing stuff a while back; a standing barbell lever thing, which was OK, and the odd rear pec thingio. I mainly do those skier things but standing and with cables, got it from the Brig 20 (he called it a rear-crossover but it puts me in mind of skiing), and some facepulls. I am gonna give those cheaty mountain dog things a go as they can fit in easy with my KOTG day, and as you say, you can't really overdo reardelts. I aim to add enough volume to my PDs that they explode in mass and put me in fear of constantly falling backwards: with the grace of Vishnu I do swear!
Also, the economics joke wasn't a patch on the burger fart joke.
Dang man, you look good today.
haha, the music at the gym during the last seconds of the video 😂 is it playing all the time?
Rear delts ➡️ Tied w/ legs as the most underworked/ignored muscle group in most people’s training programs. Cable reverse flys, dumbbell rear delt raises, & rows are my top picks for growing & strengthening rear delts. 💪
Been hitting rear delts in between my leg day exercises for years, love it! It’s like the the perfect pair
Not great advice …., this is the best advice……Encore encore!!! 🔥🔥🔥💯✅
P.s I have been programming more volume and have been seeing better gains. Now after this I won’t be afraid to push a lil more volume. Thank you!
Iv found that because I have p long arms I don’t need to focus much on my rear delts they get a lot of activation from my cable back work
YES FINALLY. IVE ACHIEVED MCNUGGET
I'm always surprised at the amount of bodybuilders (non-pros) who don't have developed rear delts. It's one of those areas which stand out both if they are developed, and underdeveloped.
Thats an excellent beard you got home slice
Bro, I always thoght like rear delts are the most impressive part to develop, happy to know I`m not the only one...
So as the video was loading I did my GVS impression and said "what's up McNuggets?" And then HOLY SHIT he freaking said it! AAAAND... I have been obsessed with Rear Delts lately and then this post?!
Geoffrey? Love you buddy but stop stalking me dude.
What was that song in the end
You make good content, sir. I hope your channel catches on with more folks and blows up big. I know it takes time. I hope you're still able to put out solid content when you're up in the 6-digit subscriber count and beyond.
Baby had me up all night - your sense of humor and quality video has me smiling even though I feel like a zombie atm.
Thanks, Captain McNugget!
fuck it gonna binge watch some of your content now
Recently started doing skiers and loving them so far 💪🏾
FOR THE ALGORITHM!!!
what do you think about this routine?
Upper-
Bench Press 5x5
Close Grip Chins 5x5
OHP 5x5 or 1 top set, 2 back downs 15-20% lighter
Curls/Skullcrusher 4x6 optional ab circuit for extra volume
Lower-
Squats 4x5-8
Deadlift 1 top set, 1-2 back down sets or 1 amrap 15-20% lighter
Standing Calf Raise 5x10-15
Hanging Leg Raise x10
Chest/Back bodybuilding-
Pullups/Incline Bench pyramid 20-15-12-10-8
Helms Row/Machine Fly
Pullovers 3x8-12
optional abs
rest
Legs bodybuilding-
Front Squat pyramid reps
Leg curl 1 failure
RDLs 4x8-12
Seated Calf Raise 5x15-20/Reverse Hypers/Weighted Crunches can split if too fatiguted
Shoulders/Arm bro day
Arnold Press pyramid 20-15-12-10-8
Upright Row/Shrug 4x6-10
Incline DB Curl Or Cable ez bar Curl/French Press 5x10-15
Reverse Curl 4x8-12/Pushdowns 4x15-20
Lateral Raise 3x15/Rear Delt Fly 3xfailure
Bro as a struggling skinny fuck I love your content, hope I get decent shoulders one day 😔
Econ degree was worth it just to appreciate the Powell reference.
Which econ?
Of course you had to upload this the very day I was trying out all the rear delts exercises in the gym cause those are my weak point. Thanks again!
Nice video can you do the same with side delts?
Can search the channel for "wider shoulders" or something like that.
Regarding programming I feel it takes so much time going beyond failure and getting those baby reps also it gets difficult to see if you progress. To save time I superset them with a different exercise and at a public gym I don't have the luxury to get a bench besides the other exercise just for that. So I do them standing. But I feel like I cannot stand anymore after some time. So I don't want to do too many reps. I prefer the 8-12 range because it's less reps. Right now I do a standing rear delt fly because I just need the dumbbells for that.
Hey geoff, i think you should give band pull aparts a try. From my experience, you can do them very very beyond failure by gripping the band further to get less tension. Not only that, doing iso-holds by the end of the set and forcing the rear delt to keep on going gives the biggest pump ever.
Band pull appart is my favorite one, best feeling, i spam it on off days with face pulls.
I think I will give them a try, what amount of reps do you recommend if I would do them daily?
@@Tom-pn8kg while i do think rear delt can be hit often, if you go to failure daily, i think it can increase your chance of injury, so i suggest maybe 2-3x a week. Band tension usually jumps quite high if you want to progress to harder bands, so i would suggest working up to as high as 50+ reps. To avoid doing partial ROM, you can use rest pause because the lactic acid really builds up. Finally, you do the iso-hold after each set until failure. Failure is really determined by your willpower here, because unlike machines or barbells, bands can be really easy when barely pulled or really hard when pulled to the max. So, when doing iso-hold, even if you barely have any energy left to pull, you can grip it to the least tension and still struggle even though it should be easy because your energy is already depleted. If you really go to absolute failure, even your medial delt will feel a pump too, maybe because the rear delt is working so hard that it activates the muscles near the rear delt
@@christiansoenggoro what if you do them daily, but you dont go to failure and essentially do nucleus overload?
@@Tom-pn8kg i honestly don't really believe in nucleus overload. It's just some concept coined by team 3d alpha years ago that now is almost unheard of and i never heard anyone even use it among any bodybuilders. Heck, i think the only youtubers that has ever mentioned it are scott herman and alphadestiny, who doesn't even talk about it anymore. Regarding doing them daily, i think you can do it, but you are going to be missing out on the hypertropy benefits if you avoid going to failure. I think its still a great as a corrective exercise done daily though, but if you are looking to really build the rear delt, you really need to go to failure in these isolation exercises
I tore my rear delt from elevated rdls on a plate with 4 sec pauses at the bottom
Is there a random extra frame around the 9:50 mark?
Yeeee and i have to train them with back too, thnx for the videl Chadffrey
Love supersetting pec flys with rear delt flys. Machine makes that super convenient.
That in combination with face pulls and Zeus rows, and my rear delts are the star of the shoulder.
For my rear delts i have found doing supersets with sking and facepulls that they really make it grow.
In the past year or so I’ve started doing face pulls seated and by bracing my feet at the bottom of the cable rail thingy. Gives me a ton more stability than the standing variation, allows me to use more than the full stack with good technique, and it’s definitely showing in my rear delts. I’m surprised I don’t see more people doing them this way!
So you use it as a chest support?
I've never even seen anyone use half the stack for proper face pulls and you're saying you use more than the full stack. I gotta see this
Do you think face pulls specifically low to high are enough for a good pair of rear delts in terms of "isolation" sort of?
Which of your books is a better practical guide for writing your own training program?
I'd start with the first, SWEAT. Then when more advanced (or if already advanced) RYG will be helpful to dial things in.
Love these videos on you showing us detailed explanations of how to perform certain exercises. Would also like some of your insight on your experience cutting/dieting down only coz I'm currently on a cut n need some more motivation and strategies.
Great video. Massively underrated muscle for overall aesthetics!
You'd make a good PE teacher imo
Haha made me laugh so hard with Powell 😂 so I go to the gym and raise the interest rate? 😏
6:09 "GODS OF OLYMPUS LEND ME YA POWAAAAHHHH"
Yes this is the vid I needed for my real delts. Thanks
I got you bro
Yeah I can tell you need it 😂
Hi fellas
Just wanted to say
My newbie gains finally kicked in
I was doing good for 2 months
Then stopped
I fixed form
Food
Program
Now the floodgates are open again !
Are rear delts trained to failure when doing 45° elbow angle rows? Does it count as working volume or is it junk?
Full range of motion is not the most important, tension on the stretched muscle is. If you realize that, you'll chose and execute exercises differently. So failing in contracted position is irrelevant if you can still work in the stretched part of the movement. And exercises with very little resistance in the stretched position are best avoided and replaced by variations with more resistance in the stretch .
12:57 whats this song called pls help
I absolutely love chest supported rows for hitting my rear delts. Overhand grip + adjusting the seat so you're pulling with your elbows fairly flared just lights them up a ton for me. However, you can also do the opposite, neutral / supinated grip and still hit them really well at the contracted position with your arms at your side (just get your shoulders extended and you'll get sick rear delt cramps). You generally have to go a bit lighter in weight to really hit this contraction. I'll do my "lat" rows first with heavier weight and then drop the weight (usually ~half) and smoke my rear delts with a couple of sets. 💪
Thick neck and traps! Let's get our CPAP machines ready boys!
Go untill failure that means i should do more than 20 reps??
11:27 wow
Rear delts were the limiting factor on my pressing movements. I plateaued for years because I didn't have shoulder stability. Focusing on back and rear delts was a babe change.
how the heck do you flex your rear delts
thanks for the powel row. Thanks for Arnold's demo. I am going to use it today. Thanks.
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