Many of you will want to change your physique in some way and the most popular changes are building mass or losing body fat. However, what about some more specific goals like changing individual body parts to change the way your physique looks? For some of you more serious athletes who are wanting to change your physique for a competition or modelling shoot, it's important to get the symmetry right across the whole of your body, from top to bottom. So if we are looking at individual muscles then let's take a closer look at how you can develop your shoulders to give the illusion that you look wider than you really are....
Shoulder to Waist Ratio
I don't know if you know this but for the most part, your body can look different depending on the areas you spend working out. For instance a wide back and narrow waist can make you look a lot bigger than what you actually are. The same perception can be said when you have big deltoids and a narrow waist, and this is what we want to work on within this post, big delts!
How do you sustain a narrow waist while getting a bigger upper body? Well, quite simply you need to make sure you eat enough calories per day to grow but also keep them healthy. The key here is to keep your food of a good, healthy quality so that you keep body fat levels low, thus keeping your waist small. I always mention nutrition because you have to make sure your eating game is on point and not just focus on training, they go hand in hand and both must be on form.
It shouldn't come as a surprise to know that in order to get big you need to eat enough calories on a daily basis for this change to take place. You won't grow on just 2000 calories a day, most of you will need at least 500-1000 more good, quality calories to make a difference in how you look. Check how much protein, carbohydrates and fats you have by tracking it daily using an app or by writing it done in a journal, you'll be surprised at how much food you can eat without putting on body fat.
10-15 reps of 3-4 sets HEAVY weight...
Standing Shoulder Press (barbell)
Seated Shoulder press (db/s)
Upright row (cable)
Side Raises (db/s)
Rear delts (cables)
Make sure that you are eating enough calories before doing this workout because you want to be leaving the gym feeling like you can't do another repetition. Push yourself through every set you do and hit every single rep that you can do so that your body changes, every workout must test your body to the max! Don't forget to have your protein and aminos at hand too because this will help you perform to your max. Get a balanced meal in you after your workout and rest up properly. Enjoy!!