어깨 넓어지는 비법! 과학으로 증명된 5가지 성장 팁 정리

so a few months ago I asked my girlfriend if there was one muscle I could grow to enhance my physique what would you pick here's what she said your shoulders like the wet they're like the twirling madly it just looked good to me okay you've got it but there's a problem so you know how some guys are just naturally blessed with a broad prey yeah that wasn't me I'm not trying to blame it on genetics but how many Filipinos have you seen with a superhero frame we're small bones at that so I knew this would be a challenge but with five simple tweets to my training here's where I'm at now and I'll be honest my shoulders have never looked better A lot of you guys have noticed the games as well here's exactly what I did so the first week has to do with exercise selection while the front delts and rear delts are helpful to build overall shoulder Mass the key to getting wider broader shoulders from the front and back do is to grow the side delts and there's a lot of new exciting research I use to help pick the best side dealt exercises for example as some of you may have seen in my past shoulder Experiment video we tested 17 shoulder exercises to see which ones best activated the three different regions of the shoulder although shoulder presses did activate the side belts quite well they mainly activate and grow the front delts what I needed was an exercise that activated only the side delts really well and wasn't as fatiguing on the body so what came out on top were lateral raises but I didn't just do your typical lateral raise you see there's been a lot of new research on muscle stretch and how it can help you build muscle faster I've covered this in a past video that goes through this Research In Depth that I'll link below but basically some muscles seem to grow faster during exercises that challenge them the most when they're fully stretched although it hasn't been shown with the delts quite yet it seems very likely that they would benefit as well the problem with your typical dumbbell lateral raise however is their hardest at the top when the shoulder is fully contracted the opposite of what we're looking for so my secret weapon was this exercise behind the body cable lateral raises I stand in the front and slightly to the side so my delt is fully stretched and challenged mode went in this position next up training volume the shoulders seem to recover really fast some research also suggests they don't get as sore as easily as other muscles like the chest legs and arms do however there is a limit to how much you should train them generally research suggests it takes muscles around 36 to 48 hours to fully recover this would mean if you wanted to maximize growth you could train the same muscle up to a Max of about three or four times a week before it would likely become too much to recover from so what did I do well I definitely could have bunked it up to three times a week but twice a week fit my worker routine better and still worked incredibly well especially because of the other tweaks you'll learn about now as for actual volume on one day I do four sets of the dumbbell lateral raise either standing or on a bench and then a few days later I trim them again with another four sets but using the cable lateral raise that I mentioned earlier now I know what some of you may be thinking only 8 sets a week honestly guys heat sets was all it took to grow my shoulder but only because of the next tweaks that I applied the next tweak has to do with weight there's a unique feature about lateral raises that most people Overlook you see the further away a weight is from your body the heavier it will feel this is what makes even a really lightweight feel extremely heavy during lateral raises for me personally as soon as I try to go anywhere above 35 pound dumbbells I start to cheat way too much to avoid this I took advantage of the fact that research suggests you can use a lightweight and do up to 30 reps with it before it becomes too light and less effective for growth so to apply this I'd stick with the same weight and only once I could do at least 15 to 20 reps with good controlled form on all my sets where they then jump up by another five pounds and repeat the process but guys do not rush this in the past three months my lotto raises have increased only by about five pounds and just one notch heavier on the cable machine now although it doesn't sound like much that's almost a 20 jump in weight the equivalent to adding over 20 pounds to the average person's bench press and if you don't sacrifice form you can be fairly confident that the increase in strength is indeed from your shoulders against bigger in fact take a look at michoud here he's one of our bill with science program members who apply to similar plan and you can see just how much wider his shoulders are after just three months so take it slow and if you're interested in joining one of our fitness programs after this video take our quiz at buildwasize.

com to find the best plan for you next intensity honestly this is a tweet that I think made the biggest difference I'm not gonna lie as much as I love wide shoulders I hate lateral raises the burn is disgusting and very uncomfortable but here's the thing one study from back in 2012 showed that in order for the side delves to reach full muscle activation during lateral races subjects had to push to at least within around three to five reps short of complete failure that's just activation though to maximize growth plenty of research suggests each of your sets need to be taken to at least within three reps of complete failure problem is I guarantee that during your lotto raises many of you are stopping well short of this heck even even me someone who's been training for years as soon as I told myself I was going to start really pushing through my mental limits I was instantly able to get about five more reps on lateral raises compared to when I usually stop trust me even if you think you're done and even if your shoulders are burning you've still got more as Muhammad Ali once said I only start counting when it starts hurting because they're the only ones that count that's what makes you a champion and that couldn't be more true here the last piece of advice is the most important it has to do with my diet while some people might be able to build a little bit of muscle when in the calorie deficit or even at their maintenance calories a recent meta-analysis suggests that a calorie Surplus is likely necessary to maximize growth and for those follow me on Instagram you know have been Vulcan for almost a year now I've been eating a lot of pasta potatoes rice beef and high calorie foods in general to make sure I'm consistently eating in a calorie Surplus I'm not gonna lie it's been mentally tough seeing more and more fat gain over the months but I've noticed a big difference in my muscle size I guarantee if I applied all the training tweaks I went through yet I wasn't in a certain blast sure I might have seen some improved definition but I wouldn't have seen any big difference in new muscle size or strength and once I dye it to lose the excess fat I put on during the bulk I guarantee that the shoulder gains I've made will become even more noticeable so if you truly want to make noticeable new muscle gains make sure you're even enough but guys don't forget to grow your front delts and your rear delts as well these are key to balance out your shoulders and give them that 3D look and you can get this video watch next to learn what shoulder exercises we found were best at targeting these areas all right Bud wider shoulders have been unlocked what is next leg legs and the calves oh God [Music]