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Published 21.09.2013 | Author : admin | Category : Women Need Men

1-You need to train the shoulders hard: So many women are afraid of pushing themselves at the gym because they think that doing so will give them horribly big looking muscles. The lateral deltoid, which is the side head whose function is to lift the arm to the sides. The posterior deltoid, which is the rear head, that enables you to raise the arm to the rear. In order to have nice and round looking shoulders all three heads need to be trained with exercises that target each one of these heads. 3-Remember to follow the right nutrition plan: In order to have these round shoulders you need to put some new muscle in them and lose body fat as well. Obviously, every training program should be personalized and adapted to your body based on training experience. 1) Choose a weight that allows you to reach failure within the amount of prescribed repetitions. 2) Rest enough time in between sets (60-90 seconds) to catch your breath and then move quickly to the next one. 3) For those who are just getting started, you should do no more that 1 or 2 sets, and rest longer (if needed) between each set until you catch your breath.


4 sets of lateral raises with bent elbow: 10 repetitions each (you can go a bit heavier on these thanks to the bent elbow).
Fill out the form to signup to our newsletter and we'll drop you a line when new articles come up. However, unless you are taking steroids (male hormones) this is simply not the case because us girls do not produce the amount of testosterone that guys do; which is the reason why guys can have such big muscles.
Also, I like to pay attention to the rotator cuff muscles as well as many shoulder injuries come from weak rotator muscles. To make that happen, you need to fuel your body properly with the right diet; one that gives you around 40% of your calories in the form of protein, 40% in the form of complex carbs and 20% in the form of good fats. Do at least 3 sessions of 20-30 minute cardiovascular workouts a week either first thing in the morning on an empty stomach or right after the workouts. Failure is the point at which performing another repetition with good form becomes impossible.
When you are done with all of the sets of one exercise, you can rest 1-2 minutes before moving to the following exercise.
I like to start my routine by warming up and strengthening these very often neglected but critical muscles.


For more information on this topic, please take a look at my article on The Importance of Fats and Basic Bodybuilding Diet Rules for Fat Loss.
For more information on cardiovascular exercise, please take a look at the cardiovascular exercise page. If you follow a workout split that has you training your shoulders more frequently then just select one exercise for the rotator cuff, 1 for the front delts, 2 for the side delts and 1 for the rear delts. Like I said, if you are a beginner, just start with 1-2 sets of each exercise and after a few weeks you can build it up from there. Also, do not be afraid to switch the exercise order as variety is the spice of life and changing things around will keep the results coming.



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