- 1). Push yourself. Gain cannot be achieved by performing at the same level you're currently at. You must force your muscles to adapt to higher and higher weights. The only way to do that is to work the muscle to exhaustion and then push it a bit further. Aim to exhaust your muscles in 12 reps or less. Repeat the exercise twice more, each time decreasing the weight by 10 pounds.
- 2). Isolate your deltoid. Use motions that extend your arms to the front, sides and back of your body. For example, to work the side of the deltoid, stand with a dumbbell in each hand. Raise your arms directly to the side of your body until they're at shoulder height. Hold the position for a count of three seconds then slowly lower the weight. Repeat 10 to 12 times.
- 3). Allow your body to rest and recover. Your muscles do not grow during the workout. They grow during rest. During the rest periods, your body repairs the torn muscle fibers, causing them to grow in both size and strength. Without proper rest, you run the risk of over-training and seeing little to no growth and increased bulk. Give your shoulders at least 24 to 48 hours to recuperate before working them again.
- 4). Eat a healthy diet comprised of whole grains, veggies, fruits and lean meats. Ensure that you don't eat too much protein. Above certain levels, protein is toxic to the body and will inhibit muscular growth instead of help it. Aim to eat a gram of protein for each pound of lean body weight.
- 5). Get enough rest. Growth and repair of muscles occurs during sleep. While working in increasing bulk, ensure that you get at least 8 hours of sleep a night.
- 6). Minimize cardio work. While cardiovascular endurance is an important part of overall physical fitness, cardio work reduces both body fat and muscle, encouraging lean muscles instead of bulky ones.
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