I just want to introduce myself here

[Maximilian Öllerer]

My Stats

Height: 5'7" (1,70 m)
Weight: 154 lbs (70 kg)

I'm seriously training for 1,5 years. My starting weight was 119 lbs (54 kg) after a very bad fat loss diet.

My current daily calories are about 2800. My current training schedule is

Day 1: Back
Day 2: Chest, Biceps
Day 3: Legs, Abs
Day 4: Shoulders, Triceps

If somebody have any good tipps for me, please tell me. Thanks!

[Beach Robinson]

Mario,

As always is spot on with his answer, i think paying paticular attention to develping your body overall is the key tough to avoid inbalances with your body and possible injuries in the future.

[Mario Fanzolato]

Hi Maximilian. Thanks for providing some more info on your goals.

Concerning not feeling any soreness on the days following your shoulder workout... I think it's more important to look at the actual results you're getting. From my experiences, it's normal to almost completely stop feeling the soreness after your first year of training or perhaps even sooner. This absolutely does not mean you're not getting results.

For getting the delts bigger, try to target every angle of that muscle group. The front delt can be worked by performing "front barbell raises". The side delts can be worked by performing "side (lateral) dumbbell raises". The rear delts can be worked by performing "bent-over, side (lateral) dumbbell raises". Just don't forget to include an overhead press exercise (using a barbell, or dumbbells, or a machine, etc). Overhead presses don't necessarily target one specific area of the shoulders (delts or traps) but contributes greatly to overall development and growth. It'll help get your shoulders wider, thicker, and bring up your delts (giving your shoulders a more square-like shape).

For the upper pecs, even for beginners I often suggest performing two exercises to target that specific area. The two exercises you can do are "incline barbell press" and "incline dumbbell press". When working your chest, you can actually start with these two exercises. "Flat barbell bench press" & "flat dumbbell pec flies" can follow.

It's important to know that to gain size on a certain part of your body (with all other muscles remaining the same), you do have to gain lean weight in general. Focus more on developing your body overall (while still paying a bit more attention on the upper chest & delts). As you grow, the body tends to even itself out the way you want it to. Use moderately-heavy weights performing the exercises with comfortable, perfect form. Train as though you're a professional athlete and you'll get professional results.

Let us know how you're progress goes. And as always, don't hesitate to ask more questions.

[Maximilian Öllerer]

Hey Guys,

first i want to thank you for your comments. @Mario: My current goal is to pack on more mass on my delts and upper pecs. Its really hard for me to target my upper pecs. My shoulder also get pumped very fast when i'm training them and i feel them pretty well during training, but i never fell any soreness in the following days.

[Mario Fanzolato]

Hi Maximilian. Once again, welcome to the network.

Beach is definitely right about the protein. Proper nutrition is vital to sculpting the body of your dreams. If you haven't read it already, check out my mini-ebook "MUSCLE-BUILDING TIPS FOR THE HARD-GAINER". It gives a very general, bird's eye view of what it takes to develop a muscular physique. Some of your questions may be answered there.

PS: I saw on your profile page that you want to build muscle, but if you can be a little bit more specific about your goal(s)... then we'll be able to help you out better.

[Beach Robinson]

Things are looking good so far in your approach, make sure you are taking in enough protein at least 1g per lb of body weight.

Also try changing the routine arround, every once in a while.