No muscle soreness in side/rear delts

[buildinthaskinnys]

This is something that occured to me only recently, but I have noticed that I never seem to have sore rear or side delts the day after training them, I have felt it in my fronts a little, but it seems to me I never feel it in my rear and side delts, anyone here have a muscle group that never gets sore?

My training varies I should mention with straight sets and drop sets and I have felt the burn definately during and right after training them but the day after nothing.

[GYMBRAT]

same, my delts never really get too sore after destroying them like my other body parts do..

[pseclint]

I have a buddy that works his ass off in the gym and never gets sore..... I dunno what gives

[kloan]

I rarely get sore anymore.. my legs usually do for a couple days, arms every so often, chest sometimes, other than that nuthin else.. unless I take a week or two off, then everything's sore once or twice.

[buildinthaskinnys]

Maybe this group of muscles is to small to have any significant amount of lactic acid buildup?

[O-Train]

Maybe this group of muscles is to small to have any significant amount of lactic acid buildup?

No, that isn't the case.

My guess would be that you arn't doing exercises that target those muscles and/or not doing the exercises properly and/or are not doing enough to cause sufficient damage to result in muscle soreness. May be related to other muscles which have become stronger/dominant over-compensating for weak deltoid muscles but that's just a guess. If you do enough heavy curls your biceps will be sore. If you do enough X than your medial/posterior deltoids will be sore. You just have to figure out what X is.

It's impossible for me to say why it's happening but it is not directly related to the size of the muscle.

[buildinthaskinnys]

No, that isn't the case.

My guess would be that you arn't doing exercises that target those muscles and/or not doing the exercises properly and/or are not doing enough to cause sufficient damage to result in muscle soreness. May be related to other muscles which have become stronger/dominant over-compensating for weak deltoid muscles but that's just a guess. If you do enough heavy curls your biceps will be sore. If you do enough X than your medial/posterior deltoids will be sore. You just have to figure out what X is.

It's impossible for me to say why it's happening but it is not directly related to the size of the muscle.

Dude, I get wicked burn localized in my delt during and immedietly after training them thats how I know im hitting them as hard as everything else. They are exhausted when I am finished.

[CanadianIron]

I don't get sore in any places if I train the muscles frequently, soreness comes from not hitting a muscle in a while or from hitting it a new way. Try going lighter and for more reps.

[CanadianIron]

As long as you're getting stronger it doesn't matter if youre sore or not.

[Delt King]

I still get sore on every workout that i push it hard...(which is 70 percent of the time) the other 30 percent i'm just going throught the motions to maintain.

The side and rear delts are the most difficult muscles to stimulate properly as it takes some very good form...anything less than perfect and front delts and traps will take over. I've been training guys for 15 years now and i spend more time on showing proper form on delts to my clients than any other bodypart. Remember that medial delt exercises like side raises with DB, cable or machine needs to be perfomed with arms rotated down (meaning thumbs should be pointing down to the floor).

Just something to think about. I personally do 3 exercises 2 sets each for side delts.

[CanadianIron]

I dunno, the first time I ever really did a couple exercises on my rear delts, they HURT the next day. But If I keep up the routine, they keep getting stronger but they are never as sore as the first time you hit them. I dont think you should always expect to be sore after a good workout, not unless your preceding workouts from past weeks were lacking.

[buildinthaskinnys]

Well obviously soreness is not always an indicator of a great workout, but I know that I am hitting my delts hard because the day after I can tell they have been worked hard, just as I can feel with other muscle groups, only there is no residual or very little soreness to accompany it.

[JacktheThriller]

i find u will get soreness especially when u change your routine from high intersity to high volume, just destroys

[GYMBRAT]

I still get sore on every workout that i push it hard...(which is 70 percent of the time) the other 30 percent i'm just going throught the motions to maintain.

The side and rear delts are the most difficult muscles to stimulate properly as it takes some very good form...anything less than perfect and front delts and traps will take over. I've been training guys for 15 years now and i spend more time on showing proper form on delts to my clients than any other bodypart. Remember that medial delt exercises like side raises with DB, cable or machine needs to be perfomed with arms rotated down (meaning thumbs should be pointing down to the floor).

Just something to think about. I personally do 3 exercises 2 sets each for side delts.

A++ post bro! .....green for ya

[C-money]

i only get sore if i go retarded heavy with forced reps... if im using my typical 10 -12 reps sets i never get sore anymore

[gsxr750]

Didn't know about that thumbs pointing floor thing. Imitating it here at my desk I could see how that works. I do the rear delt flies on the pec dec machine like that, thumbs to floor, but will try my side cable raises like that next time. Thanks DK

[Delt King]

Didn't know about that thumbs pointing floor thing. Imitating it here at my desk I could see how that works. I do the rear delt flies on the pec dec machine like that, thumbs to floor, but will try my side cable raises like that next time. Thanks DK

If you use it for the cable raises, try using a rope as opposed to the regular single handle in order to help get the hand position. Also try it with the cable from behind, not in front of your body to further isolate the medial delt. One of my favorites.

[JonnyO]

lets have a look at your last few shoulder workouts.

[CanadianIron]

Why would you want to isolate the medial delt? Isnt that the easiest one to hit with over head presses/upright rows?

[natenator]

Why would you want to isolate the medial delt? Isnt that the easiest one to hit with over head presses/upright rows?
anterior (front) is the one that gets hit the most and the hardest. Side raises and upright rows (moreso side raises) are what targets the medial delt. It really is mostly an isolation bodypart.

[Big D]

delts is my only body part that doesn't get sore, I push it to the point were it feels like my arms are to heavy for my shoulders, and nothing the next day.

[gsxr750]

Went great DK. Tried what you said and felt the difference. My traps must have really been taking alot of the weight with my side cable raises before. I tried them behind my back and tried to keep my thumb towards the ground - had to drop a good 15 pounds off and definately felt the difference.

Wasn't shoulders day so I just tried it out.

[kloan]

I'm not sure I understand... with an overhand grip on the DBs, wouldn't your thumb be pointed toward the ground anyway?

[gsxr750]

No your palm would be, raise your arm up with your thumb pointing down like thumbs down

[O-Train]

Went great DK. Tried what you said and felt the difference. My traps must have really been taking alot of the weight with my side cable raises before. I tried them behind my back and tried to keep my thumb towards the ground - had to drop a good 15 pounds off and definately felt the difference.

Wasn't shoulders day so I just tried it out.

Lets play a game. If you can explain to me why doing the exercise this way allows you to not utilize the trapezius muscle as much...I'll give you rep. If not, you give me rep. Go. I'm bored...this is more fun than explaining things cause no one ****ing listens when I do.

[Big D]

Lets play a game. If you can explain to me why doing the exercise this way allows you to not utilize the trapezius muscle as much...I'll give you rep. If not, you give me rep. Go. I'm bored...this is more fun than explaining things cause no one ****ing listens when I do.

I gave you rep :, you always have me buddy i listen :D

[O-Train]

I gave you rep :, you always have me buddy i listen :D

Thanks, I still want to play the game though. Try face pulls with a rope for posterior delts. Make sure your scapula are set properly and don't allow your shoulders to come forward too much. Keep your upper trapezius from becoming overly involved by pulling your shoulders downwards all the time during the exercise. This will allow you to incorporate the lower portions of the trapezius more. Should really hit the posterior deltoids also.

[O-Train]

For the record. I'm not trying to be an asshole or call anyone out. When it comes to gym related stuff I get frustrated really easily. Sorry gsxr750...the upper trap internally rotates the shoulder. It's activated more when you turn your thumb down. What's probably happening is the emphasis is being shifted from anterior to posterior. Still though, I think it's a bad idea because of impingement and rotator cuff problems that may occur. Prove me wrong.

[gsxr750]

Nono not seeming like an asshole at all. We weren't talking about posterior delts. Not sure, I just tried it how he explained to do it, cable behind my back, arm slightly bent, lead with my elbow, thumb pointed down and I felt a difference.. maybe my form was just better in general because I was thinking about it more.

I'll give you rep any day Hurls :)

Give me your suggestions on how to properly isolate the lateral deltoid i'd appreciate it!

[Thorgrim]

Personally I have the same problem with side delts and to some extent the rear delts as well. I think certain body parts are just less prone to getting sore. My side delts are also probably my easiest to grow bodypart as well. I usually don't do too much work for them other then overhead pressing.

[O-Train]

I like to call it the medial head but I know what you're refering to. When I first started training I would have said upright rows are a good exercise for the medial head. However, this excercise was a big contributer to developing rotator cuff tendonitis and I've never really done them since. If you don't have shoulder problems it may be a good exercise, just don't use a really narrow grip.

Doing cable laterals behind the back is fine. I'm just not keen on turning your thumb all the way down. A lateral raise should work the medial head really well. What I think happens is that a lot of people have overly developed anterior deltoids and upper traps so those muscles take over. Try doing the exercise (dumbbells or cable) with your thumb just slightly tilted towards the floor. For cables, behind the back is fine. Use a light weight and focus on not using your traps (the method I mentioned above for face pulls). Before you start the exercise elevate your shoulders, pull them back then bring them down (elevate, retract, depress). Remember that position and try to hold it. Then with arm straight (elbow not locked) rotate your thumb just slightly downwards. Use a lighter weight at first to get the feel for it, pause at the top and use a really slow eccentric (negative) phase.

Another idea that I think would work is using band tension but only using the upper ROM and going back up when the tension drops. Some machines are decent too, as long as you have a good mind muscle connection. Otherwise the dominant muscles will probably take over. Also when you do seated presses. Use a slightly lighter weight and don't allow your back to arch. Arching moves the emphasis forward, away from the medial head and it becomes more of an incline chest press.


Nono not seeming like an asshole at all. We weren't talking about posterior delts. Not sure, I just tried it how he explained to do it, cable behind my back, arm slightly bent, lead with my elbow, thumb pointed down and I felt a difference.. maybe my form was just better in general because I was thinking about it more.

I'll give you rep any day Hurls :)

Give me your suggestions on how to properly isolate the lateral deltoid i'd appreciate it!

[Delt King]

Nono not seeming like an asshole at all. We weren't talking about posterior delts. Not sure, I just tried it how he explained to do it, cable behind my back, arm slightly bent, lead with my elbow, thumb pointed down and I felt a difference.. maybe my form was just better in general because I was thinking about it more.

I'll give you rep any day Hurls :)

Give me your suggestions on how to properly isolate the lateral deltoid i'd appreciate it!

What you explained is exactly what i meant GSXR750. Of course it's impossible to completely isolate the traps out of the movement but IMO it reduces the involvement when performed properly. The crucial aspect is leading with the elbow and at your peak contraction your upper arm is parallel to the ground, your hand holding the rope is lower than the elbow with hand/arm rotated so that thumb is pointing down/ palm facing back.
Much easier to demonstrate than try to explain in a post.

[Delt King]

I don't disagree with anything you're saying but the reality is most guys will be doing this exercise with thumbs up and hands higher than elbows making the arm rotation such that the anterior deltoid is more activated than the medial head. Obviously you've figured out how to do it but many don't...and there are plenty of newbies who read these posts so i was hoping to help them out. ;)


I like to call it the medial head but I know what you're refering to. When I first started training I would have said upright rows are a good exercise for the medial head. However, this excercise was a big contributer to developing rotator cuff tendonitis and I've never really done them since. If you don't have shoulder problems it may be a good exercise, just don't use a really narrow grip.

Doing cable laterals behind the back is fine. I'm just not keen on turning your thumb all the way down. A lateral raise should work the medial head really well. What I think happens is that a lot of people have overly developed anterior deltoids and upper traps so those muscles take over. Try doing the exercise (dumbbells or cable) with your thumb just slightly tilted towards the floor. For cables, behind the back is fine. Use a light weight and focus on not using your traps (the method I mentioned above for face pulls). Before you start the exercise elevate your shoulders, pull them back then bring them down (elevate, retract, depress). Remember that position and try to hold it. Then with arm straight (elbow not locked) rotate your thumb just slightly downwards. Use a lighter weight at first to get the feel for it, pause at the top and use a really slow eccentric (negative) phase.

Another idea that I think would work is using band tension but only using the upper ROM and going back up when the tension drops. Some machines are decent too, as long as you have a good mind muscle connection. Otherwise the dominant muscles will probably take over. Also when you do seated presses. Use a slightly lighter weight and don't allow your back to arch. Arching moves the emphasis forward, away from the medial head and it becomes more of an incline chest press.