The delts are more like the endurance muscles you see with calves or forearms and they can handle more reps. Some athletes who are really gifted can do heavy barbell or dumbbell presses and just grow easily. If you have problems gaining size try giant sets (where you combine 4-5 exercises and complete them consecutively with no rest between). It is really intense and you will feel a killer pump on your shoulders. Do a giant set with dumbbell lateral raises, dumbbell shoulder presses, upright rows and bent-over lateral raises for 10 reps each exercise, or 40 reps to total. If your shoulders are not responding from heavy training, this type of advanced supersetting will really work.
Whether you cook each night or once per week, have all your meals ready in advance so you can pack a coolbox and head off for your daily journey. You must never miss meals, because you body needs a constant supply of nutrients to support recovery and growth. Generally, you need 1.5 grams of protein per pound of bodyweight and for carbohydrates you should start between 2 and 2.5 grams, but over a period of time this can be increased to 4g, depending on your fat gain and how you respond to the increase in your calories. Also ensure you are drinking adequate amounts of water. Have these between meals, and not too much during as it can decrease hunger, causing you to eat less.
There is a reason why it is called junk. The calories are of the lowest quality and filled with fat and sugar. High-fat foods tend to blunt your appetite for hours and you stop eating on schedule and fail to keep a steady flow of aminos heading into your muscles. In order to maximise absorption for optimal mass gain, you need to eat smaller and more frequent meals of quality calories. Five thousand calories in one sitting does not equal 5,000 calories spread throughout the day.
Never eat too much junk food when trying to add muscle mass, because extra fat will be gained. Some junk foods is allowable once a week, but remember “You are what you eat”. So eat healthy, nutritious, low-fat bodybuilding foods.
This is a legs routine, designed to build new size, strength and detail into your quads.
Leg Extension – 4 sets, 30, 25, 20, 15 reps superset with
Bodyweight Walking Lunges – 4 sets, 24 steps
Leg Press – 4 sets, 20, 12, 10, 8 reps superset with
Bodyweight Sissy Squat – 4 sets, 15 reps
Hack Squat – 4 sets, 15 reps superset with
Bodyweight Squat – 4 sets, 20 reps
Make sure when doing bodyweight squats take them to parallel then come to a point just short of full lockout to keep constant tension in the quads.
Rest 1-2 minutes after each superset grouping.
I think it is a good idea to add one of those mass builders in there. For one, with the romanian deadlift the hamstrings get worked from the hips, not the knees. This means you are working them completely in a different manner than with leg curl movements, even though both target the hamstrings. It helps with shaping the hamstrings and your glute-ham tie-in as well. I don’t think RDLs add too much mass to the bodypart it gives the illusion, which is important in bodybuilding. Sometimes the tape measure does not matter. It is all about the appearance.