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Get WIDER Shoulders in 30 Days
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Learn how to get Wider 3D Capped Shoulders in 30 Days. Bulking up the shoulders can be difficult, especially the mid-head of the deltoid. You can get bigger boulder shoulders with only a pair of dumbbells. These are the best shoulder exercises to build thick wide delts. You will also see a complete shoulder workout that you can try below:
The adonis index ratio suggests that men that have shoulders about 60 percent wider than their waists are most attractive to women. A study from Cambridge University that included more than 700 women also confirmed that the shoulders were viewed as the most attractive male asset. This likely has something to do with the fact that having broader shoulders will give you more of a v-shaped appearance which gives off the impression of strength, good health, and a lower body fat percentage. Women across multiple cultures repeatedly choose a ratio of 1 to 1.6 as the most attractive waist-to-shoulder ratio regardless of whether you're wearing a tank top, a regular t-shirt, or no shirt at all. So today I want to give you the 8 key steps you should take over the next 30 days to get bigger wider shoulders and I'll even include a full shoulder workout that you can download at the end
So the very first thing that you're going to want to do is make sure you're hitting your shoulders at least twice per week. In my experience, the best split for this would combine shoulders, biceps, and triceps into one workout, Glutes, quads, hamstrings, and calves into another workout, and chest and back into a third workout. By doing 3 days on and 1 day off you can directly hit your shoulders twice a week every week. Training your shoulders more frequently than just once a week has been shown to lead to far superior and faster muscle growth because by the end of the week you wind up with significantly more training volume. Essentially you'll be doing more sets x reps x weight load over the course of each week which is the formula for faster muscle growth.
The other thing that you're going to want to do is increase the weight you lift for all your shoulder exercises. And I'm going to tell you exactly how to do that over the next 30 days, but this is so important because it's one of the most efficient and straightforward ways to progressively overload your shoulder workouts. Without progressive overload, your body has no reason to build more muscle mass that's going to cost lots of energy to maintain. So to up your weight, you're simply going to stick between a rep range of 6 to 9 reps for all your shoulder exercises.
Specifically what I mean is that once you can do 9 reps on your first set of a shoulder exercise like military presses, and you can do that without failing, well at that point you're required to up the weight by a small increment to the next level. This new weight load that you select should be an amount that you're only able to do around 6 to 7 reps with. And then your goal from there is to work on increasing your rep count with that new weight back up to 9 reps. Once you can do 9 reps of that slightly heavier weight load you're going to repeat the process by moving up again. So essentially every time you get to the upper limit of your rep range up the weight enough to force you to drop back down to 6 or 7 reps. Even upping the weight by 2.5 pounds on each side of the bar can lead to massive gains especially if you're using this strategy for every shoulder exercise.
Next, when doing your sets make sure you hit actual failure. Don't just stop at 6 or 7 reps because you hit your target with this heavier weight load. If you can squeeze out the 8th rep, even if it's a slight cheat rep, you shouldn't stop just because your target was 6 to 7 reps. Most people never truly hit failure so they never really put their muscles into an uncomfortable enough position where those muscles are forced to grow. Unlike many leg exercises like squats where going to failure would create a high risk of injury, most shoulder exercises can be taken to failure with minimal risk of injury. And over the next 30 days, you should hit total failure on at least the last set of each shoulder exercise that you perform. That means if you're doing let's says 3 sets of military presses, followed by 3 sets of lateral raises, followed by 3 sets of face pulls, you're going to want to ensure that you hit failure on the 3rd and final set of each of those exercises. You'll know that you hit failure because you'll literally be unable to lift the weight for any more complete reps. So squeeze out those last one or two cheat reps and hit actual full-out failure.
The next step is to make sure that the shoulder exercises you select primarily focus on your lateral and posterior shoulder heads. So like I already mentioned you'll want to do 3 to 4 different shou...
The adonis index ratio suggests that men that have shoulders about 60 percent wider than their waists are most attractive to women. A study from Cambridge University that included more than 700 women also confirmed that the shoulders were viewed as the most attractive male asset. This likely has something to do with the fact that having broader shoulders will give you more of a v-shaped appearance which gives off the impression of strength, good health, and a lower body fat percentage. Women across multiple cultures repeatedly choose a ratio of 1 to 1.6 as the most attractive waist-to-shoulder ratio regardless of whether you're wearing a tank top, a regular t-shirt, or no shirt at all. So today I want to give you the 8 key steps you should take over the next 30 days to get bigger wider shoulders and I'll even include a full shoulder workout that you can download at the end
So the very first thing that you're going to want to do is make sure you're hitting your shoulders at least twice per week. In my experience, the best split for this would combine shoulders, biceps, and triceps into one workout, Glutes, quads, hamstrings, and calves into another workout, and chest and back into a third workout. By doing 3 days on and 1 day off you can directly hit your shoulders twice a week every week. Training your shoulders more frequently than just once a week has been shown to lead to far superior and faster muscle growth because by the end of the week you wind up with significantly more training volume. Essentially you'll be doing more sets x reps x weight load over the course of each week which is the formula for faster muscle growth.
The other thing that you're going to want to do is increase the weight you lift for all your shoulder exercises. And I'm going to tell you exactly how to do that over the next 30 days, but this is so important because it's one of the most efficient and straightforward ways to progressively overload your shoulder workouts. Without progressive overload, your body has no reason to build more muscle mass that's going to cost lots of energy to maintain. So to up your weight, you're simply going to stick between a rep range of 6 to 9 reps for all your shoulder exercises.
Specifically what I mean is that once you can do 9 reps on your first set of a shoulder exercise like military presses, and you can do that without failing, well at that point you're required to up the weight by a small increment to the next level. This new weight load that you select should be an amount that you're only able to do around 6 to 7 reps with. And then your goal from there is to work on increasing your rep count with that new weight back up to 9 reps. Once you can do 9 reps of that slightly heavier weight load you're going to repeat the process by moving up again. So essentially every time you get to the upper limit of your rep range up the weight enough to force you to drop back down to 6 or 7 reps. Even upping the weight by 2.5 pounds on each side of the bar can lead to massive gains especially if you're using this strategy for every shoulder exercise.
Next, when doing your sets make sure you hit actual failure. Don't just stop at 6 or 7 reps because you hit your target with this heavier weight load. If you can squeeze out the 8th rep, even if it's a slight cheat rep, you shouldn't stop just because your target was 6 to 7 reps. Most people never truly hit failure so they never really put their muscles into an uncomfortable enough position where those muscles are forced to grow. Unlike many leg exercises like squats where going to failure would create a high risk of injury, most shoulder exercises can be taken to failure with minimal risk of injury. And over the next 30 days, you should hit total failure on at least the last set of each shoulder exercise that you perform. That means if you're doing let's says 3 sets of military presses, followed by 3 sets of lateral raises, followed by 3 sets of face pulls, you're going to want to ensure that you hit failure on the 3rd and final set of each of those exercises. You'll know that you hit failure because you'll literally be unable to lift the weight for any more complete reps. So squeeze out those last one or two cheat reps and hit actual full-out failure.
The next step is to make sure that the shoulder exercises you select primarily focus on your lateral and posterior shoulder heads. So like I already mentioned you'll want to do 3 to 4 different shou...
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