Booty & Bolder Shoulders.

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mpugliese96
mpugliese96 Posts: 1
edited November 2024 in Fitness and Exercise
I need tips and more exercises to do in order to make these two week spots I have grow. Any help?

Replies

  • LolBroScience
    LolBroScience Posts: 4,537 Member
    Squats, Deadlifts and Overhead Press
  • dbmata
    dbmata Posts: 12,950 Member
    Squats, deadlifts, bench presses, dips, pushups, pull ups, lat raises, delt pulls, rows, ghds, hip thrusters.

    Get swole.
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
    Kim K just seems to eat a lot for the booty part
  • Torontonius
    Torontonius Posts: 245 Member
    LolBroScience wrote: »
    Squats, Deadlifts and Overhead Press

    This. That's all you need. Heavy weights (meaning you can't do more than 5-6 reps per set.)

    Eat enough protein, get your sleep and watch 'em grow.
  • Fit_in_Folsom
    Fit_in_Folsom Posts: 220 Member
    Exactly what BroScience and Torontonius said. Squats are something that most forget. I just started them again, big diff.
  • dbmata
    dbmata Posts: 12,950 Member
    Ah yes, forgot the OHP. Do it strict until failure, then push press until failure. I'd work that one as a TUT exercise.
  • civilizedworm
    civilizedworm Posts: 796 Member
    edited November 2014
    Most of my shoulder development is from the military press, followed by one giant dumbbell set of front, then lateral raises with standing bent-over rear delt flyes to finish them off x4.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    Torontonius wrote: »
    LolBroScience wrote: »
    Squats, Deadlifts and Overhead Press

    This. That's all you need. Heavy weights (meaning you can't do more than 5-6 reps per set.)

    Eat enough protein, get your sleep and watch 'em grow.

    I agree with most of this, but make sure your hip & hamstring mobility is good or you won't get anything out of the squat; not everybody can just get under the bar and squat properly at first. Back Raises on the 40-degree bench are a great way to build some lower back and glute strength, even hit your hamstrings if they're underdeveloped.

    RE Working to complete failure: Maybe once and a while, I would not recommend doing this all the time as it can be counter-productive. Push-Press is more of a power movement. It's great for upper-body strength but I would say just stick with the Press (OHP) at first. If you're really focused on shoulder-development perhaps have a heavy day (workout 1) and then maybe workout 3 do a volume day of Pressing like 3-5 sets of 6-12 reps at like 60% to 70% of 1RM. One week maybe do 5 x 10 @ 65%, next week 5 x 10 @ 60% (kind of rest...) then week 3 do 5x10 @ 70% and if you're comfortably hitting all sets with those weights then progress the weight 5lbs and start over 65%, 60%, 70%. Don't forget about strengthening your Lats as they are an antagonist to all pressing exercises and will help you improve your strength. Plus most upper-back exercises will help build the posterior deltoids as well.
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
    Lifts weights and eat over your maintenance calories
  • Torontonius
    Torontonius Posts: 245 Member
    Sam_I_Am77 wrote: »
    Torontonius wrote: »
    LolBroScience wrote: »
    Squats, Deadlifts and Overhead Press

    This. That's all you need. Heavy weights (meaning you can't do more than 5-6 reps per set.)

    Eat enough protein, get your sleep and watch 'em grow.

    I agree with most of this, but make sure your hip & hamstring mobility is good or you won't get anything out of the squat; not everybody can just get under the bar and squat properly at first. Back Raises on the 40-degree bench are a great way to build some lower back and glute strength, even hit your hamstrings if they're underdeveloped.

    RE Working to complete failure: Maybe once and a while, I would not recommend doing this all the time as it can be counter-productive.

    Great advice. Thanks for taking mine to the next level.
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