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Hey, how did you get those shoulders?

5 February 2010 One Comment

This is a question I am commonly asked as I am sure many other figure competitors and gym going hardbodies are asked as well. “How did you get those shoulders?” Well, not always an easy question to answer but what I often tell people while genetics do play a small role… hard work and consistency is KEY. First and foremost, make sure your diet is clean and conducive to your ultimate goals. Although some might think protein is key when trying to build those muscle groups, you must also make sure you are eating an adequate amount of calories in the form of carbs and fats as well. Second, you MUST train shoulders correctly in order to round and shape the shoulder. What I see too often in the gym is incorrect technique and form. Many times women use too much trapezoid (trap muscle) and not enough delt muscle. An example workout that I have been doing for years to help build my shoulders:

1. Dumbbell shoulder press – 3 sets of 15 reps
2. Side laterals – 3 sets of 15-20 reps
3. Front raises – 3 sets of 12-15 reps
4. Rear delts – 3 sets of 20 reps

You always want to make sure you are targeting every part of the shoulder (front, side and rear) to make sure that you build and create a complete shoulder. If you are trying to build I would recommend adding a second shoulder day at the end of your week targeting any weak or lagging parts you may have.

Happy Shoulder Training!!!


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