How to get large, broad shoulders?

[Advaik]

I've recieved several comments ever since I've started lifting that my shoulders look weak. To countact this, I have to always broad out my shoulders when I have my shirt off, but this puts alot of strain on my back. How can I get large broad shoulders without having to manually stretch it out? I currently do shrugs, lat raises, and military presses. I have no problem with my lats, as they are fairly broad, but my shoulders need alot of work. What kind of routine can you guys recommend?

Also, when doing shrugs I've noticed that if I don't rotate, I really can't get a burn. Actually it doesn't feel like I am doing anything if I don't rotate, is rotating REALLY that bad?

Thanks!

 

[b fold the truth]

TIME and hard heavy movements will give you broad shoulders like you want.

I don't suggest the rotation at all. Maybe try doing dbells or maybe even a variation of farmers walks for your traps.

B True

 

[The Dude]

If you're side delts need to be brought out, try what I do. It's broadened my shoulders a lot which I really needed because my traps overshadowed everything else.

Lateral Raise x 3 = 15,12,9 reps (that's a target rep for each individual set, if you achieve 15 reps on the first set then increase the weight for THAT set next time and so on) Sit down when you do these and do them strict. No swinging or help from any body movement. Use a seat that has a back so you can push yourself into it to keep your upper body still.

Military Press x3 = 10,8,6 reps (last set a heavy drop set)

DB Press x 3 = 11,9,7 reps (last set a drop); alternate with DB Press x 2 supersetted with lateral raises or two double drop sets of lateral raises

Shrugs x 3 =11,9,7 (last=drop) and squeeze at the top!

Also, if you need your traps to come out do heavy deads on back day too. Hell, if you don't need 'em to come out, still do the deads.

 

[MidwestJ]

a GREAT way to have broad shoulders is to have a biological dad who has huge freakin shoulders. From what I've found man, that is a lot of genetics. A buddy of ours and his 2 brothers have the broadest, most ripped shoulders in the county and invaribly, their dad has wide freakin shoulders. Makes us all sick cause all the ladies liked em.

But what you can do is like others have said, do the military, seated dumbell presses, lateral raises and DON'T neglect the rear head of the shoulder. I did that and am now having luck bringin it out. The rear head really makes for a complete looking shoulder.

I'm sure dead lifts help them as well.

When doing shrugs do not roll your shoulders.

Good luck. Stay with it man.

 

[coolcolj]

This is what I do
single arm dumbell should pressses, leaning slightly away from the side your working. Targets the side delts nicely.

Followed by lying single arm dumbell laterals, do it on a bench, lying on your side propped up with the elbow of the side your not working. Hits the side and rear delts hard. A side bonus of this exercise is that it strengthens your rotatry cuffs as well. Sam exefrcise Serge Nubret used to do.

I would avoid upright rows and behind the neck presses as they put your rotarty cuffs under a lot of bad stress.

Use dumbells where possible.
I have have decent shoulder width, last time I had a suit made, then guy asked if I did lots of swimming

 

[FitnessFrk]

to build broad shoulders focus on the medial head. the key is using a longer TUT to develop that head.

 

[HulkRow]

heavy dumbell movements for sure

 

[The Shadow]

Add the Clean and Press to your routine

 

[growin']

CoolColJ,

About those lying laterals:

1. Do you bring the DB straight down, and out, in front of you, basically a rear lateral on your side, or

2. Do you lower it closer to your body, more like a real lateral, only lying on your side?

Thanks in advance

 

[Lord_Suston]

try reverse flyes to bring up the postrerior part of your delts and then lateral flyes or raises to ensure growth in the middle/side of the delts... A lot of time cleans and jerks will develope your shoulders nicely. But as some have said genetics will help....

 

[Thaibox]

Shrugs x 3 =11,9,7 (last=drop) and squeeze at the top!

I think this is the most importnat bit of info given regarding getting a burn with shrugs. At the top of each rep, try to pin your shoulder to you ears for a few seconds(hard). Squeeze those fuckers like mad.

 

[Thaibox]

Cool new avatar by the way L Suston

 

[brianmincher]

Best way to get broad shoulders is be born with them, I can' t remember who said that above, but he is right on the money.

That being said, make sure you do a lot of upper back movements in addition to the shoulder work described above. Do a ton of rows. A big upper back will force your arms and shoulders out. Also reducing the size of your waist gives the illusion of wider shoulders. But really unless you are a competitive bodybuilder, just put as much muscle on as you can in the chest, arms, upper back and delts and that should take care of you.

B.

 

[coolcolj]

This is what I do
single arm dumbell should pressses, leaning slightly away from the side your working. Targets the side delts nicely.

I spent ages researching different exercises, and ways to intensely hit the side delts with heavy enough weight without involing the front delts too much, as they are heavily stressed in chest workouts as well. And I believe I found it.

I forgot to mention that when you do the above exercise, there is a slight variation I developed that works wonders. Do the exercise as above, but twist your wrist around so that your thumb faces more towards the front. ie your palms now face outwards at a 45 degree angle. You will really feel it in your side delts now! This small but important difference changes the biomechanics of the movement. If you look at the movement and relationship of the elbow and shoulder angles, it pretty much resembles a Side lateral raise, except you can use more weight since its a compound movement involving the triceps!

Ok this is not an exercise you do ballisticly! Do it smooth with a controlled slow negative and don't lock out at the top.

I hereby call this movement the CCJ Delt Press

CoolColJ,
About those lying laterals:

1. Do you bring the DB straight down, and out, in front of you, basically a rear lateral on your side, or

2. Do you lower it closer to your body, more like a real lateral, only lying on your side?

Thanks in advance

Its basicly like a normal lateral on your side, except instead of lowering the weight down to your hips, you lower out in front of your body to get the full range of motion and stretch. And as you lift it, you go out to the side and slighty rearwards. Don't go all the way to top, as its mostly trap up top. Stop the movement about 6 inches from vertical. Also tilt your arm slightly so your thumbs point slightly downwards - not too much though.
Your body should be at around 30 to 45 degree angle using your elbow of the other arm to prop you up.

Do the 2 exercises after the other and watch your side delts blow up! Also try supersettng the lying laterals first up with the CCJ Delt press straight after when you need a change

I would also recommend exercising and strengthening the rotary cuff muscles. Get the book called the 9 minute Rotary Cuff solution. After I injured my cuffs from a dunking attempt playing basketball, with the help of this book I was able to restore my cuffs to as new condition if not better - no more pain!

 

[coolcolj]

Here is another variation of the CCJ Delt press that has less involvement from the traps and hits the delts from a slightly angle.

Do the press at an angle, either but proping yourself on a bench like the lying laterals or using one off those angled boards or those angled situp stations. I've also had good success doing this exercise lying on the ground, to hit the delts harder in the lower range of motion - just be careful though, you need good balance!

 

[The Dude]

So, who here is the pussy that can't sign negative karma? I really don't get into the karma thing, but I can't abide by the chicken shits who can't sign their negative karma.

I'm sorry to everyone else for getting way, way off topic.

BTW, I disagree with the broad shoulders being genetic idea. Yes, broad skeletal structure is genetic, but creating a wide upper body is done with muscle. If you have a small skeletal structure, odds are, you'll have a much smaller waist than the guy with the large skeletal structure. In that case, you're still going to look very broad and damn good.

Love, peace, and llama grease,
The Dude

 

[gettinlarger]

time and patience, my friend. time and patience.