Ever wonder if you're doing enough sets per week? Curious about different variations? This is the place to find out.
(Recommendations are based on research and training experience from various lifters)
VOLUME
6-9 sets per week is a solid recommendation for side delts .
For rear delts, 0-9 sets a week since rear delts are hit during back training so this will depend on the individual. 6 sets its a solid recommendation.
2-4 sessions per week (They recover relatively quickly)
At least 3 sets per session
1-2 exercises per session
TIP: Its best to train the heavier ranges earlier in the week and also note that rear delt training can interfere with back training
COMMON EXERCISES
Smith machine, Barbell, EZ bar, dumbbell or cable upright row
Cable face pull
Cable, machine or dumbbell lateral raise
Bent over lateral raises
Incline dumbbell face pull
Incline dumbbell lateral raises
Cable rear delt crossovers
Machine rear delt fly
LOAD
30%-85% of your 1RM rep range works best and 6-25 reps per set. However since these are smaller muscle groups and most of these are single joint exercises, they may put your shoulder capsule in a more compromised position. It is advisable to use lighter loads for side and rear delt training but this will depend on your shoulder health, mobility and genetics. If an exercise doesn't feel right on your joints, alter the load, choose a different variation or change how you execute the exercise (ex:thumbs down lateral raise vs neutral grip).
When it comes to increasing load its best to do so during a 4-8 week cycle before deloading.
This can be done by increasing the weight, increasing the reps per set,increasing RPE or adding sets (adding sets should be considered last or near the end of a cycle)
Rpe\rate of perceived exertion (how many reps you have left before failure in a set)
Estimating RPE will come with experience but it's best to train as if you have 1-2 reps left per set.
It is beneficial to train in multiple rep ranges. For movements like upright rows or incline dumbbell face pulls, 8-15 rep range works well. For lateral raises or rear delt flyes, the 10-20 rep range works well.
REST TIMES
Mostly 45 seconds - 1 min 30 seconds. These muscles are smaller and if you use different intensity techniques like drop sets, giant sets etc, they can recover much quicker between sets.
Consider how much reps you're getting on subsequent sets, how recovered your breathing feels and how recovered the muscle itself, then adjust time. Start on the low end of rest time to save time and/or to increase the burn and mind muscle connection.
EXAMPLE PROGRAMMING
Monday: EZ bar upright row 5 sets of 8-12 reps
Tuesday: Dumbbell lateral raise and/or cable lateral raise 4-6 sets of 10-15 reps
Thursday: Machine rear delt fly and/or cable rear delt crossovers 4-6 sets of 10-15 reps
Friday : Face pulls 5 sets of 12-20 reps
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