If You Re 5 8 What Should Your Weight Be Deltoid Workouts For the Hardgainer – Get Massive Shoulders!

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Deltoid Workouts For the Hardgainer – Get Massive Shoulders!

Nothing will improve the appearance of your figure like increasing the size of the shoulders. Studies have shown that women are unconsciously, biologically attracted to men with large shoulder to waist ratios.

How can you improve it? Well, first, lose body fat with high intensity interval training (jump workouts work well).

But if you want to bulk up your shoulders, try these deltoid exercises that will rock you to strong shoulders in no time…

First, we will look at two exercises that are a MUST for gaining muscle mass in the shoulders.

Then, since nutrition is half the battle when it comes to gaining muscle, we’ll look at the best diet for muscle gain.

After using these two tips, you’ll be well on your way to sporting serious shoulders!

Let’s start…

Deltoid Exercises – Best Shoulder Exercises

Forget cables, isolation exercises with dumbbells and other low-weight tricks.

When you’re trying to pack on that first bit of mass, NOTHING beats heavy, compound movements for low reps.

Specifically, the two best exercises for building shoulder mass are:

  • Military Press (with dumbbells or barbell, although dumbbells are better if you’ve had shoulder/rotator cuff issues)
  • Fold on the hands

These exercises, when performed HARD, result in maximum activation of the deltoid muscle and, as a result, maximum muscle gains.

What about repetition?

In general, doing sets of 5-8 reps is best for growing the muscle fibers themselves, called myofibrillar hypertrophy. Increases in muscle fiber size are longer lasting than increases in the “ball” between the fibers, called sarcoplasmic hypertrophy, which comes from training at higher rep ranges for the “pump.”

Do you have a history of shoulder injuries? Warm up properly

It is generally a good idea to warm up the small, easily injured shoulder stabilizers of the rotator cuff. Do a YouTube search and you should find some good examples.

An example of deltoid training for muscle gain

First, warm up with rotator cuff exercises. Then do simple push-ups, body-weight squats and push-ups for a few minutes.

  • Deadlift – 3 sets of 5-8 reps (this will kick start the anabolic (muscle building) hormones in your body and prepare your body for the next moves
  • Military Press or Handstand Pushup – 4 sets of 5-8 reps, replaced by the following exercise
  • Weighted Pull up – 4 sets of 5-8 reps (this builds the often neglected rear deltoids in addition to the biceps and back)

What? Only 3 exercises?!?

Most hardgainers make the mistake of doing TOO MUCH, which can kill your gains.

The key is to do 3 or 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 the increase of the deltoid muscle

You need to eat enough to give your muscles the raw material to rebuild bigger and stronger.

To do this, aim to eat around 20 times your weight in calories. So for example, if you weigh 150, try to eat around 3000 calories a day. You should try to eat about 1 gram of protein per kilogram of body weight and about 20-30% of your calories from fat.

Don’t avoid good, complex carbs like oatmeal, brown rice, and quinoa. Try 2-4 grams per pound of body weight per day.

Keep track of your food in a journal so you can keep track of what you’re eating and allow yourself to adjust accordingly if necessary.

Wrap it up…

So now you know that heavy, compound movements like push-ups and military presses are the best shoulder exercises. You also know the importance of warming up properly and how to make sure you’re eating enough to see gains.

All that’s left is to go out there and use this information to grow massive shoulders!

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