A lot of girls spend their time developing their lower body. Which is understandable—who doesn’t want a nice perky peach? Legs are also a problem area for a lot of females so I find that in a typical beginners female training split, that shoulders are normally not a priority and trained as a secondary muscle, either with chest or arms. Sure, throwing in a few presses will help to ‘tone’ your delts, but to really make them POP, you need to start training them like you want them to grow.
I understand a lot of girls want to avoid looking bulky and prefer a sleek and fit look, and you are probably wondering if it is really worth dedicating a whole day just train shoulders. However, a good strong set of shoulders should be a goal as it complements the rest of your frame. Trust me, your shoulders are not going to make your shirts rip and you are NOT going to look like Mrs Hulk! A nice set of capped delts look impressive on a female physique, especially for fitness and figure girls. No matter if you’re a bikini model, fitness or physique, a nice set of shoulders look impressive and really complement your overall package.
Building an impressive set of shoulders isn’t the easiest thing to do. Doing the same old routine of 3×12 reps isn’t going to do much to help them grow. If you’re really want to build some pumpkin-like boulders, you’re going to have to hit them hard, just like any other major body part you’re looking to grow. When I first started training, I personally found that my delts were lacking and letting my upper body appear small so I started hitting them twice a week!
It’ll take a lot of volume, heavy weight, and a variety of exercises that hit your arms from every angle imaginable. I personally love mixing it up with lots of pyramid sets, drop sets, super sets, negative sets, as well a combination of low and high reps.
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