Rear delts and Shrugs

Deads

Deads

because i like to pull, ay it
When do you train the above? back days or shoulder/delts days?


Its never bothered me before and my shoulder days and back days were split up well but my new split (which im loving) involves training delts/tri's followed by back the day after.


Simply rear delts is a 'delt' exercise right and shrugs is traps so 'back' exercise. But shoulder pressing, lateral raises activate the upper traps and rear delts uses lats and traps ime.


Im thinking of shrugging on shoulder days and putting rear delts in my back session.


The reason im bothered is a dont want my back been fatigued in anyway before i nail it the day after, i'd hate it to affect my other lifts, rows ect.


Guess another option is to use a shorter ROM so i dont activate the other muscles but its not that simple and i like to use the full ROM, its just how i train.
 
I do rear delts on shoulder day now and maybe hit them again on back day as they will get hit anyhow ,shrugs on shoulders day as back is too volumous ATM anyhow without trying to shrug.


If you are following the DY mate ,he has shrugs on delts day right and rear delts last on back day?


I copy Lee Priest and hit rear delts with two movements 1st in my Delt routine ,this doesn't cause alot of fatigue but warms up the area nicely as I don't like to go straight into pressing without alot of warmth,fluidity in the shoulders.


I saw a Levrone DVD where he starts his delt day with shrugs achieving the same thing I guess.


I do shrugs to the front and back ,covered that way ,DY suggests DBs with chin to chest which actually does feel like it makes a difference.


I'd seen some guys doing shrugs on a incline like rear delt DB flyes ,might give that a go after smith rear shrugs ,that should destroy everything nicely!
 
I do rear delts with pull day.


Reverse flyes and RC work do it for me.
 
i do rear delts and shrugs on shoulder days always seperate to back, although im well aware they do get a hammering again on back day but then same could be said for front delts as they take a bashing again on chest day,


what works for the individual really ime
 
Ethan8 said:
I do rear delts on shoulder day now and maybe hit them again on back day as they will get hit anyhow ,shrugs on shoulders day as back is too volumous ATM anyhow without trying to shrug.


If you are following the DY mate ,he has shrugs on delts day right and rear delts last on back day?


I copy Lee Priest and hit rear delts with two movements 1st in my Delt routine ,this doesn't cause alot of fatigue but warms up the area nicely as I don't like to go straight into pressing without alot of warmth,fluidity in the shoulders.


I saw a Levrone DVD where he starts his delt day with shrugs achieving the same thing I guess.


I do shrugs to the front and back ,covered that way ,DY suggests DBs with chin to chest which actually does feel like it makes a difference.


I'd seen some guys doing shrugs on a incline like rear delt DB flyes ,might give that a go after smith rear shrugs ,that should destroy everything nicely!
Click to expand...

Following DY's split mate yeah, which puts back day following delts/tri's day.


Perhaps i'll try shrugging on shoulder days and rear delts on the following back day then.


Doing it the other way round this week though.
 
i usually do rear delts with shoulders, but if i fancy giving them another blast ive found super setting bent over DB side raises with shrugs is mint, brings everything out.
 
i do rear delts(just started hitting them directly) on shoulders day. same with shrugs. i used to do shrugs on back day but just ended up doing 16 or 20 sets because of all the other back exercises i wanted to do. now shoulders are 15 sets icluding traps and rear delts but the sets are much less taxing than deads, BOR etc.
 
At present I am training rear delts in with my usual delt routine. Every 2nd session I will also throw in a shrug variation to hit the traps, at the very end of the shoulder session.


For me I find heavy deads are enough to hit my traps so don't feel the need to hit them hard directly. This will no doubt change though as I mix up my routine in the future.
 
this is one of those groups where theres always going to be a shedload of cross over.


previously i combined back and shoulders for just this reason but now ive seperated them its shrugs with shoulders.


as long as theres a reasonable space between back and shoulder sessions then its no biggy imo.
 
I cannot remember the last time I specifically trained rear delts, but mine seem fairly prominant without needing to focus. Shrugs I do on back day, but they are really an after thought as they are another area I don't need to focus on overly. I can often go lengthy periods without training them directly either.
 
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