Let’s grow some shoulders!
Growing muscle requires a few things: frequency, progression, volume, exercise choices, and food. For the food, check out my video on how to eat to gain muscle: https://www.youtube.com/watch?v=UYozLtkMpEE&t=0s
Make sure you’re training the targeted muscle group at least twice per week, and make sure you’re either increasing exercise difficulty or increasing volume each week.
A good rule of thumb for weights used or for volume is a 5-10% increase each week.
As a side note, this is not sustainable long term, so be sure to add in some deload weeks to allow your body to rest and to reset the volume needed to make gains.
Exercise choices are key in making progress, too. You’ll want a nice combination of compound movements with some isolation movements.
Heavy weight and low reps along with lighter weight and higher reps ensure recoverability and that you hit both fast- and slow-twitch muscle.
Here are my current favorite exercises for growing shoulders:
- Push press
- Poliquin raise
- Incline lateral raise
- High pull with external rotation
Add one or two to your current routine or do these exercises as a standalone workout. For gaining muscle and training shoulders twice a week, I recommend 3-5 sets of each exercise.
Keep in mind, your heavy compound movements like push press are best done at the beginning of your workout.
Keep reps to 5-10 here. Isolation movements or movements that target the rear delts are best done at higher reps, or around 10-20 reps per set.
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