Falling in love with @jed_north be like👀
Shoulders finally started developing that 3D shape. .
✖️LATERAL HEAD OF SHOULDER
If you want bigger shoulders from the front view, the key is to focus on the lateral head which is the side part of the shoulder. The best exercise for that is seated lateral raises!
✖️MASS OF THE SHOULDER
If you just want full mass of the shoulders, the key to that is overloading on exercises like seated Smith Machine and/or Dumbell Shoulder Press! I like to do both of those exercises. .
I hope everybody is having a great week so far! Everybody keep their head high and don’t stop grinding. Remember it’s all worth it in the end! Everyone wants to live at the top of the mountain, but all the happiness and growth occurs while you are climbing it!
My last sesh at this gym, on this island #phuquoc As I said, I go wherever the wind takes me. Cause I'm free as a 🦅 Tomorrow morning #vungtau And... never been asked If I’m from Russia 🤷🏼♀️
If you decided to bulk and put some size on there are a few things you should consider before you even start.
For instance, are you lean enough to even start a bulk? If your body fat is higher than 15 + percent male and 22+ for female, then you should not be bulking and I’ll tell you why. Your body processes the nutrients that you eat much better when you’re leaner compared to when your body fat is higher. Did you know that?
From my coaching experience, most people who are very high in body fat are very carb sensitive. Your body fat will skyrocket and your muscle gains will not be that great. It would be very counterproductive towards your goal.
Please keep in mind this is base on your goal physique and everyone is different. If you’re a beginner you can build muscle very fast compare to someone who has more experience lifting. And even the experienced lifter was there once but then plateau and then slowly started making small gains which add up over time.
So next time you decided to put bulk make sure your body fat is not too high. If it is then you should start a mini cutting program and if you do it right you will not lose a lot of your mass. When you are done with that then you can start a successful bulking program and reap all the benefit of a lean bulk. Which I’m sure would make you that much happy instead of adding more fat to your frame and set yourself back even further from where you first started.
Back workout for you! This workout is great for mass building. You can change the rep range as needed. Enjoy!
2️⃣Bent Over Barbell Row (pronated)
3️⃣Bent Over Barbell Row (supinated)
4️⃣Underhand Lat Pulldown
5️⃣Straight arm Pushdown (v-bar)
6️⃣Superset 🅰️Back extension 🅱️DB Shrugs
All sets are 4x8-10 except deadlifts are 5x5