The Overlooked Muscles: Here is Why Your Rear Delts Matter in Bodybuilding
Regarding bodybuilding, the spotlight often shines on the more prominent muscles like biceps, chest, and quads.
However, there’s a group of muscles that, despite their critical role in both aesthetics and function, often remain overlooked: the rear deltoids.
The rear delts are not just crucial for a well rounded and balanced upper body but also play a significant role in overall shoulder health and posture.
They are Located at the back of your shoulders.
The Overlooked Muscles: Understanding the Rear Delts
The rear deltoids are part of the shoulder muscles, comprising three distinct sections: the anterior (front), medial (middle), and posterior (rear) deltoids.
While the anterior and medial deltoids often receive more attention due to their more visible role in exercises like presses and raises, the rear delts are equally important.
They are involved in pulling movements and are essential for shoulder stability and balance.
Exercises like pull ups work the rear delts, but they are not often recognized for this contribution.
This lack of awareness can lead to an imbalance in the development of shoulder muscles, which can not only detract from the aesthetic appeal but also increase the risk of injuries.
The Role of Rear Delts in Bodybuilding:
Aesthetic Balance and Symmetry
In bodybuilding, symmetry and balance are crucial.
A well developed set of rear delts adds depth and definition to the back, contributing to the much coveted ‘V taper‘ look.
It complements the front and side delts, creating a 3D shoulder appearance that is highly prized on the bodybuilding stage.
Injury Prevention and Posture
Strong rear delts are crucial in maintaining proper shoulder alignment and posture.
They counteract the common lifestyle and training imbalances caused by excessive focus on front dominant exercises like bench presses and push ups.
By strengthening the rear delts, you can reduce the risk of shoulder injuries and improve your overall posture, leading to better long term health and performance in and out of the gym.
Incorporating Rear Delt Training into Your Routine:
Exercise Selection
Effective training of the rear delts requires specific exercises that target this muscle group.
Some of the most effective rear delt exercises include reverse flyes, face pulls, and bent over lateral raises.
These movements involve horizontal abduction and external rotation, which isolate and activate the rear delts effectively.
Training Frequency and Intensity
Due to their resilience and smaller size, the rear deltoids offer a unique advantage in terms of training frequency. Unlike larger muscle groups that often require more recovery time, the rear delts can be trained more frequently, which is crucial for their growth and development.
Integrating rear delt exercises into your regular shoulder workouts or as part of your back training regime is effective.
Aiming for at least two rear delt-specific exercises per week is a good starting point, but you can increase this frequency as your body adapts and grows stronger.
When it comes to intensity, it’s essential to strike a balance.
The rear delts respond well to various intensities, from light, high rep sets focusing on muscle endurance and toning to heavier, lower rep sets aiming for muscle growth and strength.
It’s also beneficial to incorporate a mix of compound and isolation exercises.
Compound movements like rows or pull ups indirectly engage the rear delts, while isolation exercises like reverse flyes and face pulls target them more directly.
Progressive Overload and Variation
Progressive overload is fundamental in muscle development, and the rear delts are no exception.
Gradually increasing the weight is a straightforward approach, but there are other methods to consider.
Varying the rep range, for instance, can stimulate different types of muscle fibers and spur growth.
High rep sets (e.g., 12 to15 reps) are excellent for building muscular endurance, while lower rep sets (e.g., 6 to 8 reps) with heavier weights can enhance strength and muscle size.
Another aspect of progressive overload is modifying the exercises themselves.
This can mean altering the angle of execution (like performing bent over lateral raises at different inclinations), changing the grip (using dumbbells, cables, or machines), or even adjusting the tempo of the exercise (slowing down the movement to increase time under tension).
What You Should Remember?
Exercise is not just healthy for your mind and body, it’s also about building strength and a nice looking body.
However, a lot of people train just the most visible muscle groups.
They neglect certain muscle groups that are important for greater strength and a nice physique.
The rear deltoids are a crucial but often neglected muscle group in bodybuilding.
Their development is essential not just for aesthetic balance and symmetry but also for shoulder health and functionality.
You can develop strong, well rounded shoulders by incorporating targeted exercises, ensuring proper training frequency, and applying progressive overload.
Remember, every muscle counts in pursuing your ideal physique, and the rear delts are no exception.
Paying attention to these overlooked muscles can make a significant difference in your bodybuilding journey.
Find Life Coach | Meet Riley Cook: How to Free Your Soul and Heal from Past Trauma?
Riley Cook is one of the coaches that we found this month and we did a little interview with him. He impressed us with his passion and dedication.
He brings a unique blend of resilience and wisdom to the coaching arena, forged through a journey that began in the Australian Army at 18. Serving for 7.5 years, he initially found solace in a medically enforced retirement at 26. Little did he know that his true battles were yet to come.
He confronted a haunting resurgence of childhood trauma, an ordeal lasting 3.5 years (28 till 32) that delved into the depths of despair. Determined to emerge stronger, he embarked on a personal odyssey, seeking wisdom from the likes of Tony Robbins, Peter Crone, Real Social Dynamics, Teal Swan, and more. His mission was to unravel the layers of suppressed emotions and find healing.
He was transformed by the process and turned this profound self discovery into a coaching business, launching his childhood trauma Mentoring venture in late 2023. His unique approach combines the best techniques acquired from the world’s foremost psychologists. He brings a transformative experience for his clients, often unlocking buried emotions in just 2 to 4 sessions. The best part is that he facilitates a permanent, not just a temporary, transformation. Here is what he said.
Meet Life Coach Riley Cook:
Name: Riley Cook
Pillar: The Spirit, The Mind, The Heart
Who is this coach for: Anyone who wants to release suppressed emotions and heal past traumas that are holding them back from being the freest version of themselves.
How they can help: By establishing an environment of love and acceptance and by using various tools and techniques like questionnaires, asking shadow questions, using the triad of physiology, focus exercises, and language to assist them in feeling better, just to name a few.
First of all, how are you and your family doing after these Pandemic times?
My family and I are all doing well post pandemic, it didn’t overly affect my family and I.
How did the coronavirus pandemic affect your clients? Did it affect you at all?
The pandemic did not affect me at all since I am financially retired.
I’m not sure how it affected my clients specifically, as I started my business after the pandemic.
What are the biggest lessons that you learned in this pandemic?
The biggest lessons I learned during this pandemic is how affected we are as a society in general by “social conditioning,” and how as mammals we like to “follow the heard (pack)” because our brain is designed to make us survive as the #1 prerogative.
People in general have a lot of fear (and other emotions) supressed within themselves.
The Origin:
Tell us about you, your career, how you started with your coaching career?
I’m 32 years old.
I joined the Australian Army after high school, at age 18.
I served for 7.5 years, beginning in Artillery and then transferring into Fitness (Physical Training Instructor).
After 7.5 years, at around the age of 26, I was medically discharged for a knee injury.
Initially I loved it because I was compensated and became financially retired.
However, at around age 28 my supressed and repressed childhood trauma resurfaced from my subconscious.
It was horrific.
It lasted around 3.5 years.
I know where the mind of a homeless person (and beyond, all the way to the bottom) goes.
Because I’m highly conscientious I found a way to keep it together and decided to find answers from the best psychologists on Earth… Tony Robbins, Peter Crone, Real Social Dynamics, Teal Swan, and more.
And I was able to “let go” of (or release, or integrate) those suppressed and repressed emotions, sensations, personalities and parts of myself.
I figured it out and healed myself with their guidance (+ hiring my own childhood trauma coach as well).
Then, I started my childhood trauma Mentoring (+ Author, I have a professionally edited eBook) business towards the end of 2023.
What was your biggest obstacle that you had to overcome in your life that made you who you are today?
Healing my childhood trauma (age 28 to 32) through sheer work ethic and education, never giving up, and some guidance from above.
The Coaching Style:
How do you innovate with coaching your clients?
I innovate with Mentoring my clients by using the techniques, tools, and strategies (e.g., sending them an initial questionnaire, asking shadow questions, using the triad of physiology, focus, and language to assist them in feeling better, and also by having an undertone of love and acceptance for all my clients, which they can feel and sense) from the individuals mentioned above: Tony Robbins, Peter Crone, Real Social Dynamics, Teal Swan, and more.
I have been able to help some clients bring up emotions and sensations from their subconscious in as little as 2 to 4 sessions.
What’s unique about your coaching approach?
What’s unique about my Mentoring approach is that I’ve studied the best psychologists on Earth, plus I have had the experience of “going through it” myself, and so I have a high level of compassion and empathy as well as knowing what actually works to help people.
What benefits do your clients get after working with you?
My clients get the benefit of having a free soul, spirit, mind, and body.
Their body feels lighter and their internal dialogue and thoughts are more empowering and positive.
It is also a permanent solution, not a band aid solution.
Do you use any specific tools to be efficient with your clients?
Yes, the tools I’ve learned from the world’s best psychologists.
The Impact:
If you had a super megaphone that, when you speak into, the whole world will hear your message, what would you say?
It’s okay, it’s safe, you can “let go.”
On the other side you will find inner peace and freedom.
What is the greatest lesson you have learned in your life?
The greatest lesson I have learned in life is how to “let go” physiologically and emotionally.
Following this, it may be the 3 years I put into studying finance in my late 20’s, specifically Billionaires and how they invest.
I apply Ray Dalio’s “All Weather Portfolio”, which is how to compound money (without losing it) over the long term, and it works.
Your final thoughts?
I believe this is what the world needs the most, to learn about emotions and behaviors and to learn how to “let go.”
We are often unaware of our subconscious or shadow (hence its name), and (or) we are too scared to “face it.”
My final thought is, “face it” because what you really want is on the other side of it, I promise!
Where Can You Find Riley Cook?
If you liked this interview and you would love to free your soul from all the baggage that is holding you back, go here and schedule a free discovery session with Riley.
If you want to dive deeper into his coaching, you can always get his book.
If you want to learn more about his coaching, subscribe to his Email list, follow his YouTube channel and join his Facebook group.
And if you’d like to connect with him more personally, you can do that through Facebook or by sending him a dirrect message on his Email [email protected]. It was an honor having this interview with him.
Find Life Coach | Meet Tyler Pencek: How to Be Free From Debt, Have a Place to Call Home, and Live Your Life’s Purpose?
Tyler Pencek is one of the coaches that we found this month and we did a little interview with him. He impressed us with his focus and dedication.
He is the founder of Real Life School LLC, whose journey into coaching took flight after a distinctive career as a Marine pilot. He shares the riveting tale of founding his coaching venture in 2007, weathering the storm of having his intellectual property pilfered, and ultimately returning to the fundamentals.
He doesn’t just coach, he imparts life skills that are tried, tested, and rooted in his own remarkable journey. From navigating the skies as a Marine pilot to helping individuals land their dream jobs, buy a home, and achieve financial success, his coaching philosophy is built on firsthand experience rather than recycled information from textbooks. This approach, he explains, allows clients to hear and see the advice in a more tangible and relatable light.
His coaching is personal. By relating to clients on a personal level, fostering confidence, and instilling a sense of compassion, he empowers individuals to recognize that their destiny is, ultimately, a matter of choice. The benefits of his coaching extend far beyond mere advice, promising clients a future free from debt, a place to call home, and a fulfilling job. Here is what he said.
Meet Life Coach Tyler Pencek:
Name: Tyler Pencek
Pillar: The Spirit, The Mind
Who is this coach for: Anyone who wants to discover their purpose and find ways to become financially stable and afford a house.
How they can help: By coaching, sharing personal stories and lessons, teaching and guiding.
First of all, how are you and your family doing after these Pandemic times?
The Pandemic brought our family closer.
We were still on active duty and the time in the squadron was reduced, so our family time increased.
USMC didn’t have a logical way of handling things… still don’t!
How did the coronavirus pandemic affect your clients? Did it affect you at all?
None.
What are the biggest lessons that you learned in this pandemic?
That no sickness, illness, or restrictions will ever change my moral compass…
If it was my time, then it’s my time.
Continue the course!
The Origin:
Tell us about you, your career, how you started with your coaching career?
Started Real Life School LLC in 2007, had two of my topics stolen by the CEO of University of Phoenix, and went back to the basics.
Teach me how to make money, how to buy a home, how to start a company, and how to land your dream job…
So I went after being a pilot in the Marines…
What was your biggest obstacle that you had to overcome in your life that made you who you are today?
Major amounts of trauma as a child and as an adult.
The Coaching Style:
How do you innovate with coaching your clients?
My innovation comes from first hand experience, not regurgitation info I read from a book!
People can hear it first hand and see it for themselves.
What’s unique about your coaching approach?
I relate to the person first hand, build confidence and compassion for the situation, then let them know it’s truly in their hands…
And it’s a choice.
What benefits do your clients get after working with you?
Out of debt, a place to call home, and a job they enjoy.
Do you use any specific tools to be efficient with your clients?
A website to host and streamline communications.
The Impact:
If you had a super megaphone that, when you speak into, the whole world will hear your message, what would you say?
Don’t worry about the money, it will come… Find your life’s purpose and make it your life’s mission.
Watch me and I’ll show you!
What is the greatest lesson you have learned in your life?
You only start to appreciate time, health, and family when it starts to get stripped from you…
So I want to be the reminder.
Your final thoughts?
I’m just here to make this place better than it was given to me…
It was never about me…
It’s our time to ensure our kids can live a full healthy, safe, adventurous life…
I’m just doing my part.
Where Can You Find Tyler Pencek?
If you liked this interview and if you would love to find your life’s purpose and stop worrying about money and a career, go to http://reallifeschool.com/ and see how Tyler can help you.
If you’d like to peak a glimpse of his coaching, follow his Facebook and Instagram accounts.
If you’d like to connect with him more personally, you can do that through LinkedIn or by sending him a message on his Email [email protected]. It was an honor having this interview with him.