어깨 넓어지는 비법! 과학으로 증명된 5가지 성장 팁 정리
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작성자: 자청의 유튜브 추출기
- A few months ago, I asked my girlfriend which muscle to grow for a better physique.
- She chose the shoulders, especially the side delts, for a wider look.
- I’m not naturally broad, so I knew this would be a challenge.
- I made five simple training tweaks and saw great results.
- First, exercise selection matters; focus on side delt growth.
- Shoulder presses mainly target front delts, not side delts.
- Lateral raises are best for side delts, but with a twist.
- I used behind-the-body cable lateral raises for better stretch.
- Shoulders recover fast, so training twice a week works well.
- I did four sets of dumbbell lateral raises, then four sets of cable raises later.
- Only 8 sets a week helped me grow my shoulders.
- Weight matters; lighter weights allow more reps for better growth.
- I increased weight gradually, focusing on reps and form.
- Over three months, my shoulder strength and size increased significantly.
- Pushing to near failure during lateral raises boosts muscle activation.
- Even if it burns, push through the pain for better gains.
- Diet is key; a calorie surplus helps maximize muscle growth.
- I’ve been eating high-calorie foods like pasta and rice for gains.
- A surplus may cause fat gain, but it’s necessary for muscle growth.
- After bulking, cutting will reveal the muscle gains even more.
- Don’t forget to train front and rear delts for balanced, 3D shoulders.
- Check out the next video for exercises targeting those areas.
- Wider shoulders are unlocked—next up, legs and calves!