hi lads im jus wondering what are the MOST IMORTANT exercices to widen the shoulders? love any help here lads
Printable View
hi lads im jus wondering what are the MOST IMORTANT exercices to widen the shoulders? love any help here lads
Laterals and military/db presses for me, what are you doing now?
dumbbell lat raises, shoulder press,
what laterals would u recomend kaberle
make sure you work that rotator cuff to prevent shoulder injuries!
I do dumbbell laterals, front db laterals, bent over db laterals and I do the same with cables. For example, I choose 3 lateral exercises per shoulder workout (seated heavy db lateral raises, front cable lateral raises, bent over db laterals) to go along with my 2 press exercises and traps.Quote:
Originally Posted by ...matty...
kaberle thnks alot i cnt wait to try them out i jus wont to look a bit wider than i am now ill try like u sed 3 lateral exercises and to press exercises
x2^^Quote:
Originally Posted by kaberle_15
i dont really believe in front/side/rear raises for growth. to get your shoulders to grow and to get them big you need to stick with power movements. Like all the different styles of shoulder presses(front, behind the neck, dumbbells) and variations of upright rows. raises to me are like leg extensions for the quads. they are good, but not like doing squats.. catch my drift? :)
i see what ur saying adam but i think ill try what kaberle as sed at least for a few months see what happens and big seems to agree thnks for the help lads
Matty, I do my press exercises first after a short warm up and my laterals exercises after. It's important to do the most challenging movements first while you have energy and are not burnt out then to do your laterals and remember to keep it intense and tear the tissue down. Remember to switch things up too and rotate between barbells, dumbbells and cables.
totally understud K jus 1 last thing b4 i start, like u sed switch things up would 2weeks on the barbells then the next 2 on dumbells be ok or would u say longer peroids of time b4 i switch mate. i kno its each to there own but i would like to try ur way first then experiment.
miltry press x3 sets
db shoulder pess x3 sets
db lat raises x3 sets
db bent over lat raises x3 sets
front lat raises x3 sets
shugs x4
would you say thts sufficient for shoulders?
maybe to much depend though
You do not need to stick with only barbell or only dumbbell, you should include both in the same workout. Your shoulder day looks fine to me but you need to do is figure out what works for you and only you.
Here is what I did for my last shoulder day:
Military bb press 3 x 8-12 and my 4th set was with 245lbs for 4
Hammer press machine 4 x 8-12
Heavy db laterals 4 x 8-12 w/ drop sets
Barbell front raises 4 x 8-12
Reverse pec deck for rear delts 3 x 8-12
Heavy db shrugs 3 x 6-8
Reverse bb shrugs 2 x 8-12
Now some people may critique my workout and say its too much and it wouldn't work for them but the structure works very well for me. Find what works for you and keep switching the exercises around but I love the structure of 2 presses followed by 3 laterals and then traps.
honestly, focus on squats, deadlifts, presses, rows
focus on gaining 50-75 pounds of muscle. This is probably the only way you are going to cause major changes (limited changes) in your bone thickness and clavicle thickness.
thats the best advice i can personally come up with. deadlifts deadlifts deadlifts. YOu want to make deadlifts a top priority. it changes your body so much that anyone who does it, can easily be spotted in a crowd.
i dont believe genetics are involved with how fast muscle grows.Just a limit per person on mass naturally.The genetics theory is probably just testosterone levels and diet.
I dont think anyone going for a degree in biology or chemistry is going to agree with that imho.Quote:
Originally Posted by tprop