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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. The rear delts: the most unloved of the three
heads of the delts. We just don’t show them the attention that
they need if we want your shoulders to look better. Not just that, if we want our shoulders to
be healthier. As you’ll see today, the rear delt plays a
very important role in maintaining the proper balance of the shoulder to keep your shoulders
healthy. However, it still doesn’t change our mind. We still love to ignore it every opportunity
we can. I’m going to show you why you don’t want
to. First of all, when you look at the rear delts
you can probably determine whether or not you have a weak rear delt just by looking
at your own posture from the side. If your shoulders tend to round forward – I’m
not saying that’s causing the shoulders to round forward, the weakness in the delt – what
I’m saying is the rounded shoulder is actually causing you to have weak delts because you
get an overstretched position here of the rear delt that leads to weakness over time. That imbalance is caused by tightening and
shortening of the muscles on the front side of our chest here, from overworking that front
side. The next thing you’re going to notice is you’ll
probably have soreness that you can touch in through the back of your shoulder here. Palpable trigger points that you can actually
feel in through here. And that’s actually occurring because the
weakness that develops in the rear delt is replaced by artificial stability of trigger
points and spasms, that try to make your shoulder feel more stable because it lacks the actual
strength that needs to be there in the first place. Now what is the real function of the rear
delt? There’s three things that this muscle does. The first thing it does is, it extends our
arm back behind our body. Now keep this in mind as I start to show you
some of the ways you’re going to want to attack this muscle. The next thing it does is it assists in external
rotation of the shoulder. Remember, the external rotation could occur
down here, it could occur up here, it could occur at an angle over here; all three of
those are different variations and angles on it, but it’s the same movement. That is part of what the rear delt will effect. Lastly, it does something – horizontal abduction. That’s where it takes our arm here from the
front of our body and it moves it back behind our body. Now this is the direct opposite of horizontal
adduction, which is this movement. We certainly get a lot of this when we’re
pressing. We do a lot of that. We’re never going to suffer from too little
of that, but we always suffer from too little of this, going back in the opposite direction. So our plan of attack is going to be two pronged. First of all, you want to hit it head on. That means going right at the muscle as effectively
as we can. I’ll show you and exercise that I like to
call the W-raise. In the W-raise you can see here I’m actually
trying to create a W with my arms. So as I go back and do this reverse fly in
the shape of a W with my arms, we’re getting all three of those components. You can see that we’re getting the extension
of the arm back behind the body. You can see that we’re getting the horizontal
abduction of the arm back behind the body. You can also see that as my hands go back
they’re trying to actually win the race between my elbows and my hands. So as I go back here you can see that my hands
are going to beat my elbows to the back. By doing that I’m externally rotating that
muscle. So we know that we’re getting all three functions. The only thing is, we’re not going to be able
to go really heavy here. That could limit the amount of size gains
that you get here. You’re going to get a better mind-muscle connection,
but the big mistake is limiting yourself to just those smaller exercises. So that’s when you want to take step two and
go to the next phase here. That is including more heavy horizontal pulling
movements. A lot of us will fall into the trap of doing
pullups and lat pulldowns and things that do a lot of pulling, but only here in this
vertical plane. If you want to get a more complete back, especially
balanced upper back development, you’re going to have to do a lot of horizontal pulling. But there’s a difference in how you do them
that’s going to make all the difference on how your rear delts will respond. If you’re going to do a horizontal pulling
exercise the angle of your elbows will make all the difference. So my three favorite exercises for you to
start incorporating to get better rear delt development and much stronger, are going to
be a seated row – as I’m showing you here. A one armed dumbbell row. If you don’t actually happen to have access
to seated rowing machine. And even a bent row done in what we call a
“high boy fashion” to get a little more of the upper back. Why is that? Well, if you look at the anatomy here of this
muscle you can see that we have the three heads here. Here’s the front head, here’s the middle head,
and then here’s the rear head, back here. Okay, now the rear head is going to want to
do that. If we keep our elbow in here and we start
doing extension, we’re limiting the amount of that horizontal abduction that we can get
because we just can’t really get our arm back behind us much more because it’s pinned to
our side. So the more we can get our arm elevated out
to the side, we free ourselves up to do a lot more of that horizontal abduction. So think about what that means when you sit
down at a seated row machine. You don’t want to have your elbows in tight
having a V-handle because we’re actually limiting the amount that we could actually engage the
rear delt. But if you’ve got a straight bar and you were
able to go back, now I could really engage the rear delt because my elbows have been
kept higher. The same thing could be done here on a one-armed
dumbbell row. If I kept my elbow tucked into my side I’m
getting good lat engagement. But if I allow it to drift higher, and higher,
and higher; now you can see that I actually engage the back portion of my shoulder a lot
better, and more effectively. Maybe I have to decrease the weight a little
bit, but you can obviously understand that it’s going to get more of the posterior delt. Likewise, if we do a high boy row by bringing
the arms up a little bit higher – again, we’re doing that same thing. We’re keeping our elbow away from our sides
directly, which is going to target more of the lats and get ourselves up, and to allow
the backside of our shoulders to do more of the work. Here’s the key point and the key benefit:
the fact of the matter is that you’re able to overload these exercises much more than
you can of those direct exercises. Why? Because there are smarter choices to do it
on. If you think about it, an exercise that has
a heavy involvement of the rotator cuff – like the W-raise – is not going to respond well
to a heavily loaded exercise. It’s just not the right time for it. but an exercise like a seated row, or a bent
row, or a one-armed dumbbell row are going to allow you to load up a lot more and of
course, eccentrically load that muscle a lot more safely to allow that growth, and stimulation
for growth that you’re looking for. So that one-two combination is always important
and the selection of exercises that you make within that combination is always going to
be extremely important. Guys, I hope you’ve found this video helpful. The rear delt. Do not ignore it. It really is going to help you to balance
out the shoulder both aesthetically and then functionally because it’s going to keep that
shoulder in the right position and help maintain a safe shoulder that will keep you in the
gym training hard now, and for a long time to come. If you’re looking for a training program that’s
going to train you hard, but at the same time put the science back in strength, and allow
you to understand why you’re doing what you’re doing so you can get a lot more out of what
you’re doing; then head to ATHLEANX.com and get our ATHLEANX training system. In the meantime, if you’ve found this video
helpful leave your comments and thumbs up below and I’ll do my best to cover and hit
the areas that you want me to hit in the future videos. All right, guys. I’ll be back again here really soon. See ya!

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