Help with lagging muscle groups - calves, rear delts
Hey all, the title pretty much says it all. So I always have had very powerful legs and back. I can easily pack muscle on in those areas. I have also always had strong front deltoids, they really pop and look almost too big (no such thing huh) lol front delts are my strong point they are literally boulders. My lats also stick out like wings, another one of my strong points.
I just recently brought my triceps, biceps and chest up to size. Now the thing I am struggling most with is rear delts. They are just not the size they need to be in comparison to my front delts.
Also calves, not so much for me but my lifting buddy, he has bird legs and hes a 250-260lb dude with 20 inch arms. It got to the point where he looked stupid. For me I always had large calves but they were bulky and fat. Which is strange because im a lean person with striations and vascularity in most muscle groups.
Anyways we been hitting calves HARD. Almost every day/every other workout we hit calves, doing seated raises, standing raises, smith machine where we put the bar on back like a squat and stand tiptoes on a plate and do raises full range of motion.
After a couple months of doing this my large full calves have become very defined and it looks like my calf is split into 3 different muscles now !! They haven't gotten bigger but look much better now. I'm happy with my calves. My lifting buddie's calves have gotten bigger but they are still nowhere near the size of his upper body.
What do you all recommend for us? My friend needs bigger calves, and I need rear delts.
Thanks
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try this it worked really awesome for me
superset:
shoulder press(db or bb) 4x8-12
rear delt fly 4x8-12
superset:
side lateral raise 4x8-12
rear delt raise 4x8-12
Pre exhaust rear delts first with rear flys using cables, then hit em again at the end of delt workout with another rear delt specific movement like reverse pec dec or bent over db raises.
How often do you hit rear delts? And whem do you hit them in you shoulder routine in the beggining/mid/end?
Imo i always believe you have to train every body part every 5-7 days so maybe twice a week at the most,, to get size in a muscle i do HEAVY sets of 8-12 reps, and like 3 movements for that muscle,,,i dont really believe in volume training "for size". My motto is
GO BIG GET BIG.
Calves are the only musclegroup that I do 3x per week. Yea I agree heavy is best, kinda hard with calves though because if you go too heavy then range of motion goes WAYY down. So I try to do heavy as possible while still maintaining good range of motion.
I do shoulders 1x per week. Shoulders I usually do barbell military press or arnold dumbbell presses, lateral raises, front raises, and standing barbell press behind neck.
I guess I need something more focused on the rear part of delts
Try working your rear delts rite after your barbell presses so you can go hard on em and do 2 movements like DB rear laterals on an incline bench followed by the rear delt flys on the reverse pec deck machine, it burns em out awsome bro, then after you go with side laterals etc.
Remember weak part first.
Thanks a lot bro I'll try that out! today is shoulder day. I completely forgot about pec deck machine! I will be sure to hit those rear delts