Well, my first post on this forum was the 25th of November 2011, seems a very very long time and knowledge base ago. This forum has been invaluable to my learning experience concerning the gym and nutrition, and I thank everyone for helping me, as the majority of the time I'm the one asking questions!
A wanna share with you my workout, to allow more improvements to be made....so here goes....
Lateral raise, facepulls, seated dumbbell press, upright row, and rear delt flyes.
Pull ups, machine low row (wide grip), shrugs, inverted rows
Squats, calf raises
Ab roller, leg raises, plank, side planks
Hammer curl, normal curl
Dips, cable pushdowns
Incline press (dumbbells or bar)
Regarding sets and reps, I've being doing say 4 sets, decreasing reps and increasing weight, normally starting on 15 reps, going down to 4/5/6 depending on how many I can do. For progression, I aim to do at least one rep extra on each weight, then starting on a higher weight after a few weeks of improvement, therefore finishing on a higher weight.
1. Facepulls, what kinda angle should I be doing them at for maximum rear delt activation?
2. What are the most effective ways to hit/improve the rotator cuff and the infraspinatus? (just found out the infraspinatus is in the rotator cuff).
3. What is the most effective way to do rear delt flyes? I've been doing the ones where you sit on the edge of a bench, previously been doing the lieing down ones.
It has been mentioned that most people get the form wrong for rear delts, hence all the questions.
Feel free to critique everything