I Lost Muscle

I lost muscle in my rear delts 😔

I was looking back at some old photos and the first thing I noticed was – wait a minute – my rear delts are huge??

I immediately went to hit a few poses and yeah, I think they've gotten smaller.

Here’s why I think they lost size.

I got too focused on the weight I was moving.

The thing is, the rear delts are a very unique muscle because the second you try to load them up, your mid-traps can’t help but take over. That’s because your rear delts are so much smaller and weaker than your mid-back.

So here’s what I’m doing to build them back.

I’m using much lighter weights and higher reps. 20-30 reps per set. Every set to failure. I’m also taking my upper back out by keeping it more rounded. Then I sweep my arms out but only about half of the way back. If I go back any further, I lose tension on my rear delts and feel my mid-back taking over. I’m also going a lot slower and feeling that tension on my rear delts the whole time. Since I made this change, my rear delts got super sore for the first time in years. I think I’ll grow them back pretty quickly.

[Keeeshav]

Rear delts feel like the muscle that nobody thinks about but every one loves

[rivcogent]

It’s a good thing that you’ve delt with this issue.

[caneisius]

Tbf your rear delts were freak level before

[tubbycustard]

I feel like I've never seen a body influencer say they lost muscle, props to you

[nathanduchaine]

You are in better proportion now I wouldn't stress it

[roofoh]

his rear delts got smaller cus everything else got bigger lol

[vihta]

2 months from now: "I lost muscle in my traps...why? I got too focussed on my rear delts!" :-D

[xportz]

I like the fact that you didn’t let one mistake ruin your motivation. Good work hopefully you rebuild those rear delta stronger than ever

[ReaperOperator]

I have been struggling to target my rear Delts period so this is a huge help.Thank you

[superlifeinsurance]

Wow the old photos. Super huge rear shoulder. Rear delts then Lower weight, higher reps 20 to 30 reps till failure per set, swing back half the way for constant tension. THANKS MAN!!!

[mraihan]

Ahh yess rear delts, the middle child of deltoid muscle family.

[AaronLS.]

The best lifting channel out there. So good.

[LoudPxckk]

The white dude fade is pretty smooth my dude, I always appreciate when a white dude got a nice fade

[theredking]

3 months of this content has changed everything in my workout

[ConfidentlyUninformed]

Bro was wearing shoulder pads in his muscles before 😭

[docjohnson]

Bro you don't know how much I needed this!! I was just saying this last month

[dannythompson]

Theres no veins, theres no insetion... this is artwork! Mike said all these same things at the AVN awards...

[pkmn]

Something I’ve learned is that sometimes less range of motion is better if you are trying to target a specific muscle.

[Thegrpp]

Rear delts is the only muscle i see myself using half the weight of beginners on

[danielsmith]

I love moments like these in one’s journey. Just a little circular progression. But grateful for it