Katie1309 Posted January 10, 2012 Report Share Posted January 10, 2012 K so doing pump x 2 a week and yoga x 2 or mixture thereof.....but the evasive shoulder definition is what I want! Saw a chick in gym today who has exactly what I want. Not too big but fit and athletic. Even when relaxed. I have a set of 5kg's at home - should I just hammer them every day?? Quote Link to comment Share on other sites More sharing options...
Optimass Posted January 10, 2012 Report Share Posted January 10, 2012 Fat cells are all the same size ... need to make them smaller collectively in order to get seperation ... Will mean you have to do it the old fashion way mate ... diet / exercise :wink:Cannot spot reduce Quote Link to comment Share on other sites More sharing options...
Katie1309 Posted January 10, 2012 Author Report Share Posted January 10, 2012 But boys can work on weaker spots and make them bigger so why cant chicks? Still eating really well too, just wondered coz I had a weak knee and built that up pretty well just wanna do same there Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted January 10, 2012 Report Share Posted January 10, 2012 Hmmm - yes, true, anyone can work on a weak spot...just ask the "chest-and-arm" boys who only train the beach muscles Pump won't do it, tho... the rep-range is huge/weight is light, when compared to eg the Body For Life set/rep range... A programme on your off days that emphasises delts (all three heads, anterior/medial/posterior) could achieve muscle growth, but often "the look" is a combination of size and leanness. And that, like Opti says, is exercise AND diet. For exercise - heaps of options: three sets of 21s (supersets of seven reps of front raise/ side raise/ rear delt flies), and some upright row, clean and press. Quote Link to comment Share on other sites More sharing options...
Katie1309 Posted January 10, 2012 Author Report Share Posted January 10, 2012 Sweet was just talking to one of the other lads and he said just do a specific 'arm day' - I'm cool with pump for rest of my body (legs glutes etc) and for good cardio - it kills me everytime but I do feel its lacking in shoulders - thanks! Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted January 10, 2012 Report Share Posted January 10, 2012 Well said, TFB. :nod: If you're happy with the size of your shoulders and just want more definition, that's really fat loss - cardio and diet. If you want more size as well, then do some resistance work with weights. Quote Link to comment Share on other sites More sharing options...
Katie1309 Posted January 10, 2012 Author Report Share Posted January 10, 2012 righty-ho then an arm day and more healthy eating!! Quote Link to comment Share on other sites More sharing options...
Dinahlady Posted January 10, 2012 Report Share Posted January 10, 2012 If you wanna grow your shoulders but they are stubborn I've found a combination of Heavy presses 4 - 6 reps to failure and really high rep light burn work 30 - 40 rep range drop sets (yes I'm crazy) on separate days works for me. I think maybe a combination of diet to lose bodyfat and bringing up the muscle so its a bit bigger would make them pop a bit more kind of like what you are describing, but just try out the sugggestions on here and maybe they'll work for you! Good luck achieving what you wanna see! Quote Link to comment Share on other sites More sharing options...
MILF Posted January 13, 2012 Report Share Posted January 13, 2012 Since I have been doing Dips I have noticed a significant increase in shoulder muscularity. I started off not even being able to hold my own bodyweight. lol Quote Link to comment Share on other sites More sharing options...
train hard Posted January 13, 2012 Report Share Posted January 13, 2012 If you wanna grow your shoulders but they are stubborn I've found a combination of Heavy presses 4 - 6 reps to failure and really high rep light burn work 30 - 40 rep range drop sets (yes I'm crazy) on separate days works for me. I think maybe a combination of diet to lose bodyfat and bringing up the muscle so its a bit bigger would make them pop a bit more kind of like what you are describing, but just try out the sugggestions on here and maybe they'll work for you! Good luck achieving what you wanna see!^this not enough females want to do heavy presses or heavy weights in general because of the misconception that they will get bulky but would actually help you acheive that hard toned look that combined with cardio and a good diet and you would lose the fat and look nice and defined Quote Link to comment Share on other sites More sharing options...
Katie1309 Posted January 13, 2012 Author Report Share Posted January 13, 2012 Since I have been doing Dips I have noticed a significant increase in shoulder muscularity. I started off not even being able to hold my own bodyweight. lolLike triceps dips?? How?? Quote Link to comment Share on other sites More sharing options...
runveerun Posted January 13, 2012 Report Share Posted January 13, 2012 Since I have been doing Dips I have noticed a significant increase in shoulder muscularity. I started off not even being able to hold my own bodyweight. lolLike triceps dips?? How??You should have parallel bars at the gym to do them on- here is Kroc doing unassisted FAST dips so you get the idea...Here is assisted dips with a band, you can start with a thick strong band and work your way down to a thinner band then onto BW without a band THEN you can start doing weighted dips 8) RE: heavy presses for shoulders, military press, Over head press, DB press ANY type of over head press, as heavy as you can go,try either upping the weight every week or doing more reps. USE HEAVY weights not 5kg dumbells they will do nothing! Quote Link to comment Share on other sites More sharing options...
Katie1309 Posted January 13, 2012 Author Report Share Posted January 13, 2012 Righto heavy weights it is......can't remember how much I can lift outside of pump but I'll let you know in due course!!! Quote Link to comment Share on other sites More sharing options...
runveerun Posted January 13, 2012 Report Share Posted January 13, 2012 Righto heavy weights it is......can't remember how much I can lift outside of pump but I'll let you know in due course!!!Yep you're gonna have to get into that weight room! 8) Let us know how it goes :nod: Quote Link to comment Share on other sites More sharing options...
Katie1309 Posted January 13, 2012 Author Report Share Posted January 13, 2012 Yeah I know ! Haven't been in there in ages just pump and yoga for a while - time for a change again! Quote Link to comment Share on other sites More sharing options...
Jigga Posted January 14, 2012 Report Share Posted January 14, 2012 do 3 sets of 25-100 hand spins 3x a week. when you get to 100reps add weight. this will build evasive shoulders for a girl Quote Link to comment Share on other sites More sharing options...
Katie1309 Posted January 14, 2012 Author Report Share Posted January 14, 2012 sounds painful jigga!!! Quote Link to comment Share on other sites More sharing options...
Sanka Posted January 14, 2012 Report Share Posted January 14, 2012 Silly question... Hand spin? Quote Link to comment Share on other sites More sharing options...
tomsammce Posted January 14, 2012 Report Share Posted January 14, 2012 Pump class is great for u it will build muscle... Why wouldn't it?It also expendes alot of energy/calories so like crossfit is great.It's a good to compliment your training and nutrition a couple of times a week. Quote Link to comment Share on other sites More sharing options...
Grover Posted January 14, 2012 Report Share Posted January 14, 2012 How about asking the lady what she did/does to achieve the look that you are after? Quote Link to comment Share on other sites More sharing options...
icecream Posted January 26, 2012 Report Share Posted January 26, 2012 It also expendes alot of energy/calories so like crossfit is great.It's funny though, most crossfit coaches diss Pump.I teach Pump and do crossfit, and I'm slooooowly seeing definition starting to form in the shoulders since starting CF. If you can, try amp the weight up in your shoulder track too (crossfit style).. burns like a bitch, but hey it's going to do -something- isn't it.. Quote Link to comment Share on other sites More sharing options...
tomsammce Posted January 27, 2012 Report Share Posted January 27, 2012 I'm not a crossfit coach.And of course they do, it's in their financial interests to run down other methods and convince ppl theirs is best... it's competition to their bussiness. Both are very good and have something to offer if fatloss is you goal. Quote Link to comment Share on other sites More sharing options...
Katie1309 Posted January 28, 2012 Author Report Share Posted January 28, 2012 Well Bryn has kindly written me a nice little workout to get started on, so I will let y'all know how it goes! Quote Link to comment Share on other sites More sharing options...
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