FT Questions....

[Stewilliams]

Maintaining exercise adaptations is more easily done than obtaining them in the first place.

IF you're making gains with your rear delts, why would you stop doing this?..

Has the middle head of your delts receded or are you just concerned about this?... (How would that happen if you're gaining weight and strength overall and in particular in the movements that target the middle head of the delt?... Take no prisoners on that side lateral exercise on Day 3!!!)

-S

Prior to FT I was training a legs, push, pull, rest, lower, upper, rest split. I was training rear delts with a 4 sets (loading style) on pull days using 2 sets of 2 exercises. Then was hitting them again for 2 heavy sets on upper body day as well as doing 2 high rep sets on them at the end of my first leg session. Now that I've swapped to FT I have needed to drop this level of volume for rear delts. I am aware that with my improved recruitment of my rear delts and progressively overloading them I will be able to develop them well with a reduced volume.

I'm only on my second week of FT so wouldn't be able to assess whether they have receded, but I am confident they won't as long as I consistently attack the side lateral exercise on day 3 like you suggested. My only concern is that I won't be utilising any heavy loading for them, but I would rather not reduce rear delt volume in order to accommodate this.

I need to learn to accept that more isn't always more as I've previously buried myself from training. I suppose prioritising rear delts currently is the priority and in future training blasts I can increase lateral deltoid frequency, once I've established I can attempt tier 3 or when my rear delts have improved enough for me to be willing to reduce their weekly volume.