Going for those big shoulders.

[oakwick]

Hey all.

I'm brand new here, started lifting 2.5 months ago. I used to long distance run until I got bored of running for hours, and before that I did some martial arts.

My goals are actually to bulk up more with muscle. I want the bigger shoulders and biceps, and I've been really focusing on my back since I have some old damage and weakness from Muay Thai there.

Been working on my TDEE and macros- turns out I was eating too little somehow- upped my intake and felt really great at the gym tonight and was able to get through reps that I struggled with the other day.

This is probably my favorite sport that I've ever done and I've only been doing it for a little over two months. I never got a runner's high once, but the endorphins while lifting are amazing.

Here's my little baby lifter flex photo.

[hardyboysare]

Good to hear you have entered the world of weight training and improving body composition and look forward to seeing your progress.

If you haven't already spend some time reading the Nutrition stickies as they will really help in your goal of gaining more muscle, with this aim to progress at a rate of around 1lb a month this will ensure that most of your weight gain will be muscle gains. This will equate to around 150-250 calorie surplus over your maintenance TDEE.

I would recommend following a well structured training program as well, this isn't essential if your own workout plan is working but I personally find it much easier just following someone else program there are many around and lots of good ones for free on the Workout section of this forum.

As you stated you wanted to work on your shoulders and back I would advise this program:-

https://atlargenutrition.com/baby-got-back-routine/ - Baby Got Back

Like I said its not essential but may give you some guidance. Progress with weight intensity (increasing weight) to begin with then start adding in extra volume this will cause the most hypertrophy and hopefully combined with solid nutrition you will build some nice muscle gains.

Good luck and enjoy.

[ProYeo]

Welcome to the big shoulders club!!

[PLANETGETLOW]

Train all THREE heads twice a week with a 36 rest period in between. Eat good, sleep well, and get rest.

Heavier weight, lower reps, and strict form = mass

[stilliRise1]

damn good advice on here.