I noticed a significant decrease in my rear deltoid muscle size when comparing recent photos to older ones. My rear delts appeared much larger in the past. Upon trying a few poses, it became clear, despite potential lighting differences, that they had indeed shrunk. I believe this muscle loss stems from prioritizing the weight lifted over proper form and muscle engagement. Rear delts are a unique muscle group; when attempting heavy lifts, the mid-traps often compensate due to their larger size and strength. This overcompensation hinders rear delt development.
Rear delt exercises Example of rear delt exercises.
To address this issue and rebuild my rear delts, I’ve implemented a new training approach. I’m now focusing on lighter weights and higher repetitions, aiming for 20-30 reps per set, pushing each set to failure. This strategy emphasizes muscle engagement over sheer weight. Furthermore, I’ve adjusted my form to minimize mid-trap involvement. By maintaining a more rounded upper back and limiting the sweep of my arms to about halfway back, I can maintain tension on the rear delts and prevent the mid-back from taking over.
Rear delt anatomy Illustrative diagram of the rear deltoid muscles.
Since incorporating these changes, I’ve experienced significant soreness in my rear delts, a sensation I haven’t felt in years. This renewed soreness indicates effective muscle stimulation, and I’m confident that I’ll regain my lost rear delt size quickly with this targeted approach.
