Nothing improves the appearance of your physique like having bigger shoulders. Studies have shown that women are unconsciously biologically attracted to men with a large shoulder-to-waist ratio.
How can you improve this? Well, first of all, lose that body fat with some high-intensity interval training (jumping workouts work well).
But to pack on shoulder mass, check out these deltoid exercises that will have you showing off solid shoulders in no time…
First we will see the two exercises that are ESSENTIAL to gain muscle mass in the shoulders.
Then, since nutrition is half the battle when it comes to gaining muscle, we’ll take a look at the best diet for muscle gain.
After using these two tips, you’ll be on your way to some serious shoulders!
Let us begin…
Deltoid Workouts – The Best Exercises For Shoulders
Forget cables, dumbbell isolation exercises, and any other light tricks.
When you’re trying to pack on that first bit of mass, NOTHING is better than heavy, compound movements for low reps.
Specifically, the two best exercises to increase shoulder mass are:
- Military press (dumbbell or barbell, although dumbbells are better if you’ve had a shoulder injury or rotator cuff problems)
- handstand pushup
These exercises, when done HEAVY, result in maximum deltoid muscle activation and as a result, maximum muscle gains.
What about the representatives?
In general, doing sets of 5-8 reps is best for growing muscle fibers, known as myofibrillar hypertrophy. Gains in muscle fiber size are more durable than gains in “stickiness” between fibers, called sarcoplasmic hypertrophy, that comes from training in higher rep ranges for a “pump.”
Do you have a history of shoulder injury? heat properly
In general, it is good to warm up the small rotator cuff shoulder stabilizers that are easily injured. Do a search on YouTube and you should find some good examples.
An example of deltoid training to gain muscle –
First, warm up with some rotator cuff exercises. Then do a few minutes of easy pushups, bodyweight squats, and pullups.
- Deadlifts: 3 sets of 5-8 reps (this will get your body’s anabolic (muscle building) hormones flowing, preparing you for the next moves
- Military press or push-ups: 4 sets of 5 to 8 repetitions, superset with the following exercise
- Weighted Pull-ups – 4 sets of 5-8 reps (this will strengthen the often neglected rear delts, as well as the biceps and back)
Than? Only 3 exercises?!?
Most hardgainers make the mistake of doing TOO MUCH, which can kill their winnings.
The key here is to do 3-4 short, INTENSE workouts per week, giving your body plenty of time to recover between workouts.
Your muscles will respond with strength and size.
Nutrition for deltoid muscle gains
You must eat enough to give your muscles the raw material to rebuild themselves bigger and stronger.
To do this, try to eat about 20 times your weight in calories. So, for example, if you weigh 150, try to eat around 3,000 calories per day. You should aim to eat about 1 gram of protein per pound of body weight and about 20-30% of your calories from fat.
Don’t avoid good, complex carbohydrates like oatmeal, brown rice, and quinoa. Try 2-4 grams per pound of body weight, per day.
Keep track of your diet in a diary to keep track of what you’re eating and allow yourself to adjust appropriately if necessary.
wrapping it up…
So now you know that heavy, compound movements like pushups and military presses are the best exercises for your shoulder muscles. He also knows the importance of warming up properly and how to make sure you eat enough to see gains.
All that’s left is for you to go out and use this information to grow huge shoulders!