30 Seconds SummaryMaximizing Rear Delt Growth: Training Volumes and Techniques
- Introduction to rear delt training volumes using terms like Maintenance Volume (MV), Minimum Effective Volume (MEV), Maximum Adaptive Volume (MAV), and Maximum Recoverable Volume (MRV) for optimal muscle growth planning.
- Volume landmarks for rear delts provided, ranging from 0-4 sets for MV/MEV, 4-12 for MAV, 12-20 for MRV, with increased volumes when prioritizing rear delts.
- Exercise recommendations include various rear delt-focused movements such as Bent Lateral Raise, Cable Rope Facepull, and Machine Reverse Flye, advising no more than 2 exercises per session.
- Frequency considerations suggest training rear delts 3-6 times per week, depending on individual recovery and muscle growth response.
- Loading guidance indicates utilizing a mix of rep ranges from 5-30 reps, emphasizing medium (10-20 reps) range for balance between stimulus and fatigue.
- Rest period strategy advises sufficient recovery to maximize productivity without excessive waiting, aiming for 'very good' recovery before starting the next set.
- Periodization of training discussed with insights on creating a mesocycle structure, ranging from increasing load progressively to execute strategic deloading phases.
- Approach to training frequency emphasizes observing individual recovery rates to optimize frequency, with potential adjustments based on personal performance.
- Special training modalities like Myoreps, Drop Sets, and Occlusion Sets highlighted for rear delts to maximize muscle connection and growth efficiency.
Renaissance Periodization
Dr. Mike Israetel, Co-founder and Chief Sport Scientist
