The shoulders are one of the few muscles featured in the front, side, and back of the body. They have three heads that move the arm forward, laterally, and back. To build strong, aesthetic deltoids, they should be trained separately.
Retired IFBB Pro bodybuilder Iain Valliere, known for his massive, rounded shoulders, trains rear delts before heavy presses, lateral raises, or front raises. This protects the shoulders and allows him to push harder without exhausting his overhead strength. Most people should train rear delts first, since “many people lack rear delts,” Valliere says.
Valliere starts with reverse pec deck flyes, aiming for full extension, “I’m thinking of making a long sweeping motion; [move] out and around,” he demonstrated.
Iain Valliere’s Boulder Shoulder Workout
- Machine Rear Delt Flye: 3 Sets x 10-12 Reps + Double Drop Set
- Dumbbell Seated Shoulder Press: 3 Sets, 10-12 Reps
- Machine Seated Lateral Raise: 3 to 4 Sets x 8-12
- Machine Incline Overhead Press: 2 Sets x
- Seated Dumbbell Lateral Raise: 2 Sets x 15-20 Reps
- Machine Shrug: 2 Sets
- Cable Standing Rear Delt Flye
- Triceps Pushdown
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Don’t Rush Sets
“We’re not people who time our breaks. I never did,” Valliere confessed. “I’m the camp of do your set when you’re ready.” There’s a commonly-held belief that shorter rest times — less than a minute — cause greater muscle stress and growth potential.
However, a 2024 meta-analysis led by Dr. Milo Wolf found that a one- to three-minute rest yielded the best gains. A separate study found that three- to five-minute breaks optimized strength from greater volume [total reps] and intensity [load and performance]. (1)(2)
“As a bodybuilder, I think there’s no benefit to moving quickly through your sets,” Valliere explained. “The pump is the cure. We won’t bang out the 120-[pound dumbbells] and then 90 seconds later get half as many reps. I could have rested another minute and got two or three extra reps.”
Valliere and muscle research agree that larger muscles require more inter-set recovery than smaller muscle groups.
Strap Up for Big Traps & Curl for Triceps Gains
Should you use lifting straps to train back? Valliere believes so. “Your grip will give out before your back; I wear straps for 99% of everything I do,” Valliere divulged, insisting training strapless limits growth, “[People] wonder why their backs don’t grow.”
Studies have supported an emphasis on achieving a full stretch for better gains. Valliere tweaked his press-down form to maximize eccentric loading. “I’ve been curling it at the top to get maximum flexion,” he said.
Valliere uses a rope attachment with a supinated grip (palms facing you) like traditional biceps curls. He achieves more range of motion at the top, then, “I let my wrists roll out,” he guided while pushing down. “I’m getting better traction and feel it in my triceps.”
Valliere’s Takeaways
- Warm-up with rear delts
- Don’t rush sets
- Use straps for shrugs
- Supinate during pushdowns
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References
- Singer, A., Wolf, M., Generoso, L., Arias, E., Delcastillo, K., Echevarria, E., Martinez, A., Androulakis Korakakis, P., Refalo, M. C., Swinton, P. A., & Schoenfeld, B. J. (2024). Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy. Frontiers in sports and active living, 6, 1429789. https://doi.org/10.3389/fspor.2024.1429789
- de Salles, B. F., Simão, R., Miranda, F., Novaes, J.daS., Lemos, A., & Willardson, J. M. (2009). Rest interval between sets in strength training. Sports medicine (Auckland, N.Z.), 39(9), 765–777. https://doi.org/10.2165/11315230-000000000-00000
Featured image: @iainvalliere on Instagram
