During contest prep, there are 3 main things a competitor should be working on right away…
And that is shape, size, and symmetry.
Of course, this breaks down into phases that include specific training techniques, diet and supplement rotations.
For newbies, one of the hardest areas to get growth in are the shoulders.
I could write a whole book on putting on size fast, especially in the shoulders.
But today, I wanted to share 4 tips that have been battle tested by me in the field…
And they work!
I’m actually using all of them consistently this prep and definitely seeing more separation between the shoulders & upper chest.
I took this photo after I finished yesterday’s chest & delts workout 🙂
Ok, enough flexin’ lol.
Here are the 4 tips:
- Train shoulders with alot of volume.Adding volume includes how many times per week you train them, and how much you load them up during those workouts. For example, super and rest pause sets, more weight and or sets, less rest, etc.
- Apply inward pressure. If you are using a barbell, act like you are trying to bend the bar together, pushing inward before you press upward. If you are using dumbbells, keep your thumbs lower than the rest of your hand.
- For lateral raises, tip your dumbbells. This exercise isolates the medial delts (aka the caps) and they work best when the dumbbells are angled lightly downward. So, when you raise them up, have the dumbbells pointing at one o’clock/eleven o’clock.
- Slow down your reps. Use enough weight to hold for a count or two and feel the burn longer. If you are moving too fast and using momentum vs. good form and tempo, you’re wasting your time yo!
Were these tips helpful Kimberly?
Imagine if we were training together…
You’d be getting the most direct path to success I can promise you that!
I’m 17 weeks out from my 3rd pro show and have limited spots for some discounted competitor and non-competitor training programs.
Oh, and there’s still time to build a summer beach body!
No more waiting, let’s go!