Broad shoulders, we all might dream that we have broad shoulders and might impress the girls either in school, college, or at gym. Then lets check out how can we get broader shoulders at our home, no need of gym. We can make it at home also then why go to gym. But for that we need to focus the diet, the main core exercise which we have to do for our main shoulders to grow broader. Lets begin with the diet needed for this.
So guys what you all think what type of diet should we follow, don’t worry there is no as such hard and tough diet. The diet which we all can follow is as follow :
1.3 grams of protein per pound of body weight
For example, this 175-lb person will aim for: 175 x 1.3 = 208 grams of protein per day
Protein has 4 calories per gram, meaning: 208 x 4 = 832 calories from protein per day
2 grams of carbs per pound of body weight
For example, this 175-lb person will aim for 175 x 2 = 350 grams of carbs per day
Carbs have 4 calories per gram, meaning: 350 x 4 = 1400 calories from carbs per day
Makes up the remaining amount of calorie intake after accounting for protein and carbs
The 175-lb individual in this example is consuming: 1400 + 832 = 2232 calories per day from protein and carbohydrates.
Fat has 9 calories per gram, so 2800 – 2232 = 568 calories from fat
568/9 = 63 grams of fat per day
In summary, this 175-lb mesomorph with a 2800 calorie goal should aim for about 63 grams of fat, 350 grams of carbs, and 208 grams of protein per day.
BEST FOODS FOR BROAD SHOULDERS AND LOSING FAT
Note that these macronutrients are meant as a starting point and not an outright rule. If your main goal is to cut body fat, you might want to cut the carb intake down to 1 gram per pound of body weight and eat a little more protein and fat instead. Don’t be afraid to experiment with your macros a little bit and see what your body responds best to.
After figuring out how much to eat, you ne
LEAN PROTEIN SOURCES
Chicken breast (skinless)
Ground turkey (>93% lean)
Turkey breast (skinless)
Lean steak (top round, flank, etc.)
Ground beef (>93% lean)
Freshwater fish (tuna, orange roughy, tilapia, salmon, etc.)
Egg whites (whole eggs are also a good fat source)
Grass-fed whey protein powder
Vegan protein powder
Plain Greek yogurt
Low fat/fat-free cottage cheese
QUALITY FAT SOURCES
Raw seeds: sesame, pumpkin, flax, chia, sunflower, etc.
Raw nuts: peanuts, almonds, macadamia, Brasil, walnuts, cashews, etc.
Nut butter: peanut butter, macadamia nut butter, almond butter, etc.
Vegetables and fruits are undoubtedly nutritious and should be a part of virtually everyone’s diet in some capacity. For the most part, you should be getting at least 4-5 servings of fibrous veggies per day, especially things like broccoli, spinach, leafy greens, asparagus, Brussels sprouts, and cabbage.
The main thing with fruit is to limit your intake so you don’t ingest too much fructose. For most mesomorphs, 2-3 servings of fruit per day should be fine. Blueberries, acai berries, strawberries, kiwi, watermelon, apples, and pears all tend to be high in fiber and loaded with micronutrients. Now i think the diet is petty clear let’s move onto the exercise now.
Broad Shoulder Exercise
Don’t have a dedicated workout routine for shoulders? Yeah, you know what? You can’t really have those 3D delts without good genetics. I’ve heard this statement so often when people see my 3D delts. They seem to believe that everything is just about genetics. No, I am not saying that there is no role of genetics in bodybuilding. But what I am saying is that genetics will matter only once you have done your groundwork. People who generally complain of weak delt muscles are the ones who do not spend ample time training them. So if you are one of those who have weak delt muscles and would like to improve them, read on to the list of these delt exercises that you should be doing in 2019.
Heavy lifting and ‘beast mode‘ fans, here you go. This is the exercise where you should go heavy. Push press will not only help you with building good delt muscles but will also help in building explosive strength levels. The Push Press exercise is a closed kinetic chain movement and it works synergistically on multiple muscle groups from legs to shoulders and to arms. You can say that Push press won’t just help you to build the show-off muscles but will make you better in performing your daily life activities as well.
No matter how many machines you bring in to isolate those lateral delts, lateral raises are always going to make it to the top exercises that you can do to get those impressive-looking delts. I know the critiques of this exercise will point out that there’s a dead spot in the exercise when you bring the weight down in front of your body or that the level of resistance is uneven at various points of the range of motion. Trust me, I may sound bias due to my own experience with this exercise, but once you master the technique of this exercise, you are going to love it for the kind of pump that you get in your lateral delts. A must-do in 2019 for improving your lateral head of the delt.
Want those striated rear delts in 2019? Well, face pulls is the exercise that is going to help you get that. This exercise targets your rear delts and middle trapezius and helps you to build those 3D shoulders. When we talk about having that 3D look in the delts, we want an equal proportion in all the three muscle groups of delt, front, lateral and rear delt. However, the majority of the people do not perform any kind of isolation move on their rear delt and hence end up having a disproportionate look. Hence include this exercise in 2019 and that 3D look is all yours.
You’ll find people talking rubbish about this exercise that it may cause impingement of shoulder joint and what not. Well, my only answer to that is that you can injure yourself in any exercise if do not follow the correct technique and indulge in ego lifting. Arnold made an adjustment to a normal overhead shoulder press in a way it could hit all their heads of your delt and named it as Arnold press. Include this exercise in 2019 and don’t worry about your shoulder joint. You’ll do just fine till the time you follow the correct technique.
THE GOLDEN RULE OF EXERCISING YOUR SHOULDERS: TRAIN IT ALL, NOT JUST THE SIDES
The are three areas of the shoulder muscles: the front, the side and the back. Now, it might sound condescending to say that a three-dimensional object has sides all over, but what people often forget is that this means that all areas need work in order for them to be activated.
Thefront of your shoulder is easy to train: most exercises involving pushing things away from you will activate this muscle, with the bench press being the most obvious example. If you want to further activate this part, you can also do front dumbbell raises.
The side of the shoulder is the biggest part of the muscle and the most well-known, shoulder-specific exercises you do for shoulders will activate this area. Side lateral raise, overhead press, and seated press can all help to add to the bulk of your shoulders.
The back of the shoulders is often forgotten, although they are equally as important as the other parts. This part can also help you improve your posture; a slumped shoulder is often stemmed from these muscles not being strong enough to hold the shoulders back. To train the back of the shoulders, do reverse flyers, either on a machine or just bent over with dumbbells. You can use a weights bench too, set in a 30º angle to support your chest.
When exercising the back of the shoulders, pay extra attention to the muscle. If you reach over with the other hand, move your shoulder back and feel what area is being activated just behind the side of your shoulder. Concentrate on this area when performing reverse flyers.