This way you will get bigger shoulders

by time news

There is no doubt that broad and round shoulders radiate significantly on your muscular appearance, partly due to the fact that they contribute to the triangular appearance of the upper body.

The American Fitness Expert Max Fosterinkwho operates a YouTube page with 5 million subscribers and almost a billion cumulative views, presents studies on this topic that show, among other things, that women are more attracted to men with well-shaped shoulders, and later on a video on the topic even provides several tips for better shoulder training in just 30 days.

Fosterank’s first tip is two training sessions a week for the shoulders, when he recommends training them together with the back hand and the front hand. Making sure to do two training sessions instead of one training session per week will contribute to the shoulder muscles getting more volume to experience faster growth (more sets per week).

Fosterrank’s second tip is to be in a process of constant loading, meaning a process in which you constantly gain weight. The latter recommends, for example, choosing a weight with which you perform 6 repetitions. Work with it until you reach 9 repetitions. Once you’ve reached 9 reps, raise the weight a little to match 6 reps, climb up again and repeat.

Fosterunk’s next tip is to reach positive failure in all shoulder exercises, or at least in the last set of each exercise. The latter points out that unlike leg exercises, in shoulder exercises there is a low risk of injury when using this method, so there is almost no fear of using it (positive failure – performing the set until the repetition in which you can no longer complete the movement without help).

Another tip is to invest more in the middle shoulder and the back shoulder for two reasons: first, the front shoulder is already reflected in the chest exercises as it is an assistant to the chest muscle, and second, the middle shoulder and the back shoulder are the ones that contribute mainly to the rounded appearance of the shoulder.

For the front shoulder, you can do standing or seated push-ups and/or shoulder abductions, and for the back shoulder, you can use exercises that take the elbow back when it is at shoulder level (for example, standing cross cables with the cable cross).

Shoulder to middle shoulder press (Andres Ayrton)

At this point Fosterank goes on to talk about nutrition: in addition to consuming 2 grams of protein per kg of body weight every day (3-4 meals), the latter mentions that during the period of increasing muscle mass you must have a caloric excess of 200-300 calories, since increasing mass of muscle requires quite a bit of energy. In order to be in excess consumption, of course, it is not meant to add junk food to the menu, but to increase the consumption of the amount of carbohydrates (mainly) such as whole rice, oats and sweet potato.

Fosteranc’s last tip is intended for advanced exercisers, in which he recommends performing a final set in each drop set exercise, to give the muscle additional stimulation. In a drop set you start with your normal weight until failure. At this point, without rest, you drop some weight and reach failure again and so on.

In conclusion, we would like to note that almost all of Fosterank’s tips about the shoulders are correct for most of the central muscles in our bodies, and you may be interested in duplicating his recommendations for your training routine. At your discretion of course.

pay attentionEverything mentioned in this article is for enrichment only. Before you choose a training program or a diet of one kind or another, you must consult with a qualified person who will adapt your training to your current state of health and fitness.

The writer Shi Lev edits the health and fitness section on the ONE website since it was launched in 2013. Basketball coach by training, gym instructor and certified TRX trainer.

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