subject: Hard Gainers Guide To Huge Delts And Big Shoulders [print this page] Nothing shows off a muscular physique like big powerful shoulders capped with huge deltoids especially when they taper down to a lithe waist complete with chiseled 6 pack abs
You are probably thinking, hey, I am a hardgainer. I have a small frame with narrow shoulders and no matter how hard I work out in the gym and how many weights I lift I am not going to be able to build big powerful shoulders with huge deltoids.
Well, I have good news for you. Hardgainers can undoubtedly build big powerful shoulders with thick cannonball deltoids. It just a matter of picking the appropriate shoulder routine allied of course, with the right nutritional plan and right gym habits. But let us stick with looking at an appropriate shoulder routine for the hardgainer for now:
I would strongly suggest you base your routine on the basic compound movements with barbells: 1. Shoulder Press 2. Military Press 3.Power Clean and Press
These are power movements that will not only work the shoulders thoroughly, but also greatly increase your overall strength. My personal favorite is the Power Clean and Press. It is a movement that will give you big powerful shoulders and also provide an overall anabolic(growth enhancing) effect on the whole body. Just as squats and deadlifts do.
An excellent shoulder routine for the hardgainer, guranteed to build huge delts is:
5 sets of Power clean and Press.. 2 warm up sets of 10-12 reps and 3 heavy sets of 8-10 reps.
4 heavy sets of seated Arnold D/B Press...8-10 rep
This is a short intense routine of 7 working heavy sets. More than adequate for the hardgainer.
The idea is to get in the gym, blast those shoulders with a short, sharp intense workout, then get the hell out.
You can of course choose any of the other two basic compound movements or the Clean and Press, in combination with the Arnold D/B Press or D/B Lateral raises
You may think this is way too short a routine. But I must say that one thing I have learnt in over 15 years of pumping iron is that hardgainers and skinny dudes like us cannot afford to indulge in hours long, gut busting multi-set routines as favoured by pro bodybuilders in the iron magazines. This will result in overtraining, sore joints and little muscle gain. Pro bodybuilders use steroids that enables them to train longer and recover quicker. We have chosen the healthy option to train cleanly without drugs and so have to adopt slightly different, smarter training methods.
The no fail way for the hardgainer is short intense routines, with compound movements. Hit the gym,do your stuff, get out, get plenty of good nutritious food and rest before your next workout.
