Whenever a competitive bodybuilder walks around in a public place like a grocery store or mall, there are three main parts of the physique, which draw immediate attention from curious onlookers. The first is the arms, obviously. Everyone looks for big arms. Second, provided you are wearing shorts, are the calves. Impressive calves instantly floor untrained people. Adding any amount of noticeable size to the lower legs requires long-term disciplined eating and training, and most barroom bodybuilders tend to ignore them. Finally, the average layman is impressed most by the thickness that well-developed rear deltoids (or shoulders) delivers to the entire upper body. From ten feet away, or a hundred feet away, the profile of a bodybuilder with large rear deltoids is unmistakable. He looks like a superhuman. Rear delt thickness ...

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Q: I have been bodybuilding now for about 3 years and am developing nicely. My question isn’t about how to make a body part grow, it’s about injury prevention. I understand how to avoid injury to the knees when working legs, and how to avoid injuries to other body parts, but am a little unclear about preventing shoulder injury and wanted to know what to avoid and what to do? A: Shoulders are one of the most important body part/ joints in which to preserve soundness. They make all upper body exercises possible, just as knees make all lower body work possible, and are about as crucial to a bodybuilder’s success as the knees. I’d even say that blowing out a biceps or triceps muscle would be less serious in the long run than a rotator cuff or super spinaetus injury to the ...

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Q: I recently competed and I got some constructive criticism from one of the judges who told me that my front delts were making my rear delts look puny.  What can I do to make my rear delts as impressive as my front? A: Lagging rear delts are a common problem and there’s a simple reason—working front delts is a lot more rewarding.    What you need to do is put some serious energy into working your rear delts and bring them into balance with the rest of your shoulders. Here are a few ways to “specialize” your rear delt training and accelerate their growth. #1: Whenever you train front delts, work the rears first.  Perform several intense sets of bent-over laterals, the rear delt machine and cable rear laterals before you even consider shoulder pressing.  And don’t think they should be light sets ...

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