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....