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Wide Shoulders

guyfromsi Posts: 11 Joined: 2003/11/17	2003/11/21, 12:48 PM Hey everyone, I am looking to get my shoulders wider. I have a decent military and dumbell press, but no matter how strong I get in those exercises, I haven't been gaining that round shoulder look. My shoulder workout is usually as follows: Military press 12-8-6-4 Dumbell Press 12-8-6-4 Lateral Raises 14-12-10-8 Front raises 12-10-8-6 Any suggestions? I am willing to try something completely new. I also noticed that I dont really have well developed rear delts. My front delts are pretty large but my rear delts are lacking.. Any good exercises for developing them? Thanks! P.S. I am 6ft 195lbs..about 16%bf
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/11/21, 01:14 PM Number one is that doing both military and dumb bell press is counter productive at least on a regular basis. They hit the same muscle group pretty much from the same angle. Also the front raises hit that same area. Try doing barbell presses, lat raises, rear delt raises and heavy shrugs for 8-12 weeks or so and see what happens...the change alone will cause changes. -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL!
azredhead57 Posts: 1,651 Joined: 2003/04/11	2003/11/21, 02:53 PM Don't reverse flyes work the rear delts? -------------- ~Victoria~ ...Do not be discouraged; everyone who got where he is, started where he was.--anon ...There are no shortcuts to any place worth going.--Beverly Sills
Carivan Posts: 8,542 Joined: 2002/01/20	2003/11/21, 06:28 PM I got great results from the wide shoulder program on here. Added in to a regular program, does wonders. -------------- "A will finds a way" Ivan Montreal Canada
aaronmp2000 Posts: 9 Joined: 2003/11/22	2003/11/22, 09:51 AM The key to shoulder work is realizing that the entire shoulder AREA needs to be worked. The Deltoids themselves are a 3-headed muscle, and need to be worked for all 3 heads. Don't over-emphasize front and lateral presses and leave your read-delts to fend for themselves. There are many very good rear-delt movements you can use. Also, don't forget the traps! Do your shoulder shrugs and upright rows. Make sure to remember that those are shrugging and pulling movements, NOT rotation movements! -- Aaron -------------- Aaron M. Potts Aarons Personal Training http://www.aaronspersonaltraining.com Jacksonville, FL
Ogun Posts: 559 Joined: 2002/08/11	2003/11/23, 02:52 AM My shoulders suprisingly were one of my biggest, fastest growers when I started, and they're still growing. I regularly do supersets with 25 lb. dumbells raising sideways, then frontways, alternating arms. I also use the shoulder machines. And aaron is right about the three heads; my anterior deltoids did not get big gains like the rest (especially my posterior deltoids because of the huge side benefit of doing almost exclusively hammer curls when I curled.) I can't imagine how dips, pushups, or pullups will hurt you either; sometimes when a muscle can't grow anymore, it's for the elusive reason that the supporting muscles aren't big enough to do their share of the load. -------------- --There are no versions of the truth.-- Jeff Goldblum, Jurassic Park II
Logger Posts: 126 Joined: 2002/05/02	2003/11/23, 09:43 AM do try reverse flyes or lat rows which will work the rear delts. then try clean and presses or just military presses. they've worked for me for a very long time and i have the nice rounded cut look. -------------- free your mind -Logger
Ogun Posts: 559 Joined: 2002/08/11	2003/11/23, 10:40 PM thanks logger
guyfromsi Posts: 11 Joined: 2003/11/17	2003/11/23, 11:48 PM Wow!! Thanks for all the advice, I can't wait to hit the gym on shoulder day...
guyfromsi Posts: 11 Joined: 2003/11/17	2003/11/23, 11:48 PM Message deleted by moderator due to unsuitable content for this board.
bigandrew Posts: 5,146 Joined: 2002/10/21	2003/11/25, 05:38 PM well somthing that i think made my shoulder biger is doing lots of shrugs and deadlifts( the lock out part of it works alot of traps an dmakes them thick, for width try doing some behind the neck presses go light tell ur used to it, and u can always try a few cleans to -------------- ---andrew.......adversity causes some to break, but others to break records!
bigandrew Posts: 5,146 Joined: 2002/10/21	2003/11/26, 01:44 PM also try this..........only if your brave lol.........start of with up right rows thumbs grip apart do 10 reps, move your hands out about 6 in on eather side do 10 more, move another 6 in and do 10 more ( not neccarly 6 in but move them a lil ways out)kep going tell you get pretty far out( beyond shoulder width) take a good min or so rest.....but next set start far out and work your way in do this 4 times...........might wanna do these after you main movements cause u won't wanna do anything after this but walk like a monkey and let your arms hang lol -------------- ---andrew.......adversity causes some to break, but others to break records!
bluecandice Posts: 2 Joined: 2004/10/14	2004/10/14, 10:26 AM help;I want to tighten up breast muscle, but i don,t know what exersice as i have broad shoulders and back and i don,t want to make this any bigger, what can you suggest
Carivan Posts: 8,542 Joined: 2002/01/20	2004/10/15, 05:30 PM Incline chest press, incline flyes, decline chest press, flat bench flyes, those are just a few. Hope it helps.
dahayz Posts: 794 Joined: 2002/05/08	2004/10/15, 05:34 PM Besides what carivan said, don't forget to reduce bodyfat.
	2004/10/24, 07:47 AM very wide grip pull ups also work wonders...the ones arnold made famous...
namrepus Posts: 8 Joined: 2004/10/26	2004/10/26, 02:51 PM try doing military barbell presses (3 sets of 6), mil. dumbell presses (2 sets of 6), lateral raises (2 sets of 6), machine lateral presses (2 sets of 6). don't worry about posterior deltoits for they get hit on back day when you do wide grip rows, or t-bar rows.