Trains rear delts first, with real work landing on traps, side delts, upper back.
These are the weights Forge's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.
Short pauses and controlled tempo reinforce scapular retraction and external rotation without heavy load.
Keep slight elbow bend; focus on rear delts and rhomboids.
Derived from tempo research on this movement class — Schoenfeld BJ, Ogborn DI, Krieger JW.
Progresses by reps, not weight — you earn harder sets, longer holds, or extra reps rather than plates.
Same movement pattern, same progression continuity — these are the alternatives the app offers mid-session when a rack is taken or equipment isn't there.
Train with intention. Open Forge — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.