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Jeff Nippard · 发布于 2024年9月30日
I lost muscle in my rear delts 😔 I was looking back at some old photos and the first thing I noticed was – wait a minute – my rear delts are huge?? I immediately went to hit a few poses and yeah, I think they've gotten smaller. Here’s why I think they lost size. I got too focused on the weight I was moving. The thing is, the rear delts are a very unique muscle because the second you try to load them up, your mid-traps can’t help but take over. That’s because your rear delts are so much smaller and weaker than your mid-back. So here’s what I’m doing to build them back. I’m using much lighter weights and higher reps. 20-30 reps per set. Every set to failure. I’m also taking my upper back out by keeping it more rounded. Then I sweep my arms out but only about half of the way back. If I go back any further, I lose tension on my rear delts and feel my mid-back taking over. I’m also going a lot slower and feeling that tension on my rear delts the whole time. Since I made this change, my rear delts got super sore for the first time in years. I think I’ll grow them back pretty quickly.
