I have been lifting off and on for 10 years mostly in my bicycling off season. I thought I was familiar with everything in the fitness world until I came here. I have done alot of things wrong.
Well to get the point I have changed the way I was performing my reps to something I read on the time in performing a rep. To slow it down to a 2 sec and 4 sec return. Yesterday I worked back and Bi’s. I woke this morning with sore rear delts. Now did I perform this routine with the wrong form or is this part of it. My delts are my weakest point and they are never sore no matter how hard I hit them.