Broader Shoulders!!! - UK-Muscle Body Building Community

mmuscle · 05-12-2004, 03:01 PM

How to broaden your shoulders

Hi guys,

Here's a couple of tips on broadening your shoulders. I hope that they are useful.

A lot of people pump away at their shoulders for hours in order to develop broad shoulders, performing set after set of shoulder press. This does thicken the shoulders to a point, however to develop broadness, rather than just thickness, a different strategy is called for.

There are three distinct heads to the shoulder muscle (or Deltoids). The Anterior Deltoid (front of the shoulder), the Posterior Deltoid (back of the shoulder), and the Lateral Deltoid (side of the shoulder). Now what you really want to focus on for that broad shouldered look are the Lateral Deltoids. This may be accomplished as follows.

The Lateral Raise

This exercise should be performed with a dumbbell in each hand and the arms slightly bent. The movement should begin with the weights held together in front of the body, whilst stood up. The arms should then be raised so that the weights are parallel with the shoulders and then lowered slowly.

This is an exercise that I swear by!
Anyway thats my 10 cents worth for the day.

mmuscle

http://www.makemuscle.net

mike · 26-12-2004, 02:25 PM

agreed, but i also think posterior and anterior raises are important, variety is the key.

**big** · 26-12-2004, 02:30 PM

Yes I agree. My shoulder have blown up the last 10 weeks with the following:

Seated Barbell Military Press 5x5 or 4x6
Seated SLOW side lateral raises 2x8-12

Lowering slowly is the key. I do think you need a compound shoulder movement in there too, which is why I use military press.

I am going to switch up to cable lat raises next and see how they go.

crazycacti · 26-12-2004, 04:18 PM

Flex have a brilliant article in in this month for shoulders - it goes into exact form on most exercises and which/how it works each muscle - the shoulder exercise that shouldn't be out of anyone's shoulder day is the DB seated press imo - has to be done right though with the bench inclined very slightly - can't be 90 degrees - and no meeting of the DB at the top - this keeps it more on the shoulders than the triceps - and make sure u touch ur shoulders at the bottom of the movment - best shoulder mass and strength builder imo

**hackskii** · 26-12-2004, 06:48 PM

If you do side laterals then keep your palms facing down and at the top of the lift the outside of the hand should be higher than the thumbs.

They can be done with with a machine, cables, or dumbells.

DB · 26-12-2004, 07:05 PM

yeah agree hacks, on the way up think that the dumbells are jugs and towards the top pour water out of them... it kills

**hackskii** · 26-12-2004, 08:21 PM

Quote:

Originally Posted by diary barry

yeah agree hacks, on the way up think that the dumbells are jugs and towards the top pour water out of them... it kills

Big time, this is how I learned how to do them exactly this way.

DB · 26-12-2004, 08:37 PM

cheers hacks

also agree with big....cant get big shoulders without compound movements militaries and seated dumbell presses followed by laterals

winger · 26-12-2004, 11:35 PM

Bump all.;)
I do DB's one week and bar the next.
Here is a pic of the proper way to do side laterals. Although I like the water poured out of the jug a little bit more, but that is just me.

Killerkeane · 27-12-2004, 01:37 AM

i knew about the movement but the imagery of the jugs are really helpful.

winger · 27-12-2004, 02:40 AM

Quote:

Originally Posted by Killerkeane

i knew about the movement but the imagery of the jugs are really helpful.

lol

**hackskii** · 27-12-2004, 05:34 AM

Quote:

Originally Posted by Killerkeane

i knew about the movement but the imagery of the jugs are really helpful.

Very helpfull.

**big** · 27-12-2004, 11:09 AM

I'm always thinking of a nice pair of jugs

winger · 27-12-2004, 05:30 PM

Quote:

Originally Posted by big

I'm always thinking of a nice pair of jugs

Yea me too, but she screams when I rotate them

Killerkeane · 29-12-2004, 01:32 AM

Quote:

Originally Posted by big

Yes I agree. My shoulder have blown up the last 10 weeks with the following:

Seated Barbell Military Press 5x5 or 4x6
Seated SLOW side lateral raises 2x8-12

Lowering slowly is the key. I do think you need a compound shoulder movement in there too, which is why I use military press.

I am going to switch up to cable lat raises next and see how they go.

i agree, just by hitting one particular aspect of a muscle does not make it grow. You wouldnt do leg curls and expect the whole leg to respond. Working all 3 heads is key to stimulate the entire shoulder.

05-12-2004, 03:01 PM	#1 (permalink)
mmuscle Newbie Trainer Join Date: Dec 2004 Posts: 6	Broader Shoulders!!! How to broaden your shoulders Hi guys, Here's a couple of tips on broadening your shoulders. I hope that they are useful. A lot of people pump away at their shoulders for hours in order to develop broad shoulders, performing set after set of shoulder press. This does thicken the shoulders to a point, however to develop broadness, rather than just thickness, a different strategy is called for. There are three distinct heads to the shoulder muscle (or Deltoids). The Anterior Deltoid (front of the shoulder), the Posterior Deltoid (back of the shoulder), and the Lateral Deltoid (side of the shoulder). Now what you really want to focus on for that broad shouldered look are the Lateral Deltoids. This may be accomplished as follows. The Lateral Raise This exercise should be performed with a dumbbell in each hand and the arms slightly bent. The movement should begin with the weights held together in front of the body, whilst stood up. The arms should then be raised so that the weights are parallel with the shoulders and then lowered slowly. This is an exercise that I swear by! Anyway thats my 10 cents worth for the day. mmuscle http://www.makemuscle.net

26-12-2004, 06:48 PM	#5 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,649	If you do side laterals then keep your palms facing down and at the top of the lift the outside of the hand should be higher than the thumbs. They can be done with with a machine, cables, or dumbells. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

26-12-2004, 07:05 PM	#6 (permalink)
DB Moderator Join Date: Oct 2003 Location: SW London Posts: 11,130	yeah agree hacks, on the way up think that the dumbells are jugs and towards the top pour water out of them... it kills __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

26-12-2004, 08:37 PM	#8 (permalink)
DB Moderator Join Date: Oct 2003 Location: SW London Posts: 11,130	cheers hacks also agree with big....cant get big shoulders without compound movements militaries and seated dumbell presses followed by laterals __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by DB; 26-12-2004 at 08:41 PM.

26-12-2004, 11:35 PM	#9 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,215 Blog Entries: 1	Bump all.;) I do DB's one week and bar the next. Here is a pic of the proper way to do side laterals. Although I like the water poured out of the jug a little bit more, but that is just me. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

26-12-2004, 02:25 PM	#2 (permalink)
mike Newbie Trainer Join Date: Dec 2004 Posts: 18	agreed, but i also think posterior and anterior raises are important, variety is the key.

26-12-2004, 02:30 PM	#3 (permalink)
big Super Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,188	Yes I agree. My shoulder have blown up the last 10 weeks with the following: Seated Barbell Military Press 5x5 or 4x6 Seated SLOW side lateral raises 2x8-12 Lowering slowly is the key. I do think you need a compound shoulder movement in there too, which is why I use military press. I am going to switch up to cable lat raises next and see how they go.

26-12-2004, 04:18 PM	#4 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	Flex have a brilliant article in in this month for shoulders - it goes into exact form on most exercises and which/how it works each muscle - the shoulder exercise that shouldn't be out of anyone's shoulder day is the DB seated press imo - has to be done right though with the bench inclined very slightly - can't be 90 degrees - and no meeting of the DB at the top - this keeps it more on the shoulders than the triceps - and make sure u touch ur shoulders at the bottom of the movment - best shoulder mass and strength builder imo

27-12-2004, 01:37 AM	#10 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	i knew about the movement but the imagery of the jugs are really helpful. __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

27-12-2004, 11:09 AM	#13 (permalink)
big Super Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,188	I'm always thinking of a nice pair of jugs