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  1. #1
    ...matty... is offline New Member
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    shoulder width help plz

    hi lads im jus wondering what are the MOST IMORTANT exercices to widen the shoulders? love any help here lads

  2. #2
    kaberle_15's Avatar
    kaberle_15 is offline Anabolic Member
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    Laterals and military/db presses for me, what are you doing now?

  3. #3
    ...matty... is offline New Member
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    dumbbell lat raises, shoulder press,

  4. #4
    ...matty... is offline New Member
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    what laterals would u recomend kaberle

  5. #5
    jg42058p's Avatar
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    make sure you work that rotator cuff to prevent shoulder injuries!

  6. #6
    kaberle_15's Avatar
    kaberle_15 is offline Anabolic Member
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    Quote Originally Posted by ...matty... View Post
    what laterals would u recomend kaberle
    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.

  7. #7
    ...matty... is offline New Member
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    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

  8. #8
    Big's Avatar
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    Big is offline Retired~ AR-Hall of Famer ~ "Enforcer"
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    Quote Originally Posted by kaberle_15 View Post
    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.
    x2^^

  9. #9
    AdamGH's Avatar
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    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?
    Last edited by AdamGH; 11-02-2008 at 05:13 PM.

  10. #10
    ...matty... is offline New Member
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    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

  11. #11
    kaberle_15's Avatar
    kaberle_15 is offline Anabolic Member
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    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.

  12. #12
    ...matty... is offline New Member
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    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?

  13. #13
    Deltasaurus's Avatar
    Deltasaurus is offline The Over Analyzing Nattabolic
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    maybe to much depend though

  14. #14
    kaberle_15's Avatar
    kaberle_15 is offline Anabolic Member
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    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.

  15. #15
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    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.

  16. #16
    tprop is offline Associate Member
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    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.

  17. #17
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    Quote Originally Posted by tprop View Post
    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.

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