Re committing to my routine

The best tips for rear delts and upper chest, imo, can be found on John Meadows YouTube channel which is: mountaindog1.

So search "mountaindog1 rear delts" and "mountaindog1 upper chest" on YouTube.

Also, don't skimp on leg training, lol.

Good luck!

- Mark

 

You are on the right track with calf training. Hit them more often and try to go as heavy as you can for 8 to 12 reps.

 

For calves? Two words: interval sprints.

I'm one of those guys that has always worn jeans even in 90F degree weather because my calves were so skinny. Last year I started taking a day off weights and instead went to the local school running track and sprinted my ass off, 35 yards at a time with the walkback as rest, for about 20 minutes. Those mofos started blowing up, to the point my wife even commented. Thickness, definition, veins popping out, the whole bit. I do deadlifts, squats and leg press calf raises too but none of those do as much for my legs and especially my calves as sprinting. The weather where I live doesn't allow me to do it year round (arctic cold with snow in the winter, tropical heat in the summer), but as often as conditions allow in the temperate seasons I make sprinting part of my weekly routine. P.S. it will spike your libido too.