How to get large, broad shoulders?

[Thaibox]

Shrugs x 3 =11,9,7 (last=drop) and squeeze at the top!

I think this is the most importnat bit of info given regarding getting a burn with shrugs. At the top of each rep, try to pin your shoulder to you ears for a few seconds(hard). Squeeze those fuckers like mad.

 

[Thaibox]

Cool new avatar by the way L Suston

 

[brianmincher]

Best way to get broad shoulders is be born with them, I can' t remember who said that above, but he is right on the money.

That being said, make sure you do a lot of upper back movements in addition to the shoulder work described above. Do a ton of rows. A big upper back will force your arms and shoulders out. Also reducing the size of your waist gives the illusion of wider shoulders. But really unless you are a competitive bodybuilder, just put as much muscle on as you can in the chest, arms, upper back and delts and that should take care of you.

B.

 

[coolcolj]

This is what I do
single arm dumbell should pressses, leaning slightly away from the side your working. Targets the side delts nicely.

I spent ages researching different exercises, and ways to intensely hit the side delts with heavy enough weight without involing the front delts too much, as they are heavily stressed in chest workouts as well. And I believe I found it.

I forgot to mention that when you do the above exercise, there is a slight variation I developed that works wonders. Do the exercise as above, but twist your wrist around so that your thumb faces more towards the front. ie your palms now face outwards at a 45 degree angle. You will really feel it in your side delts now! This small but important difference changes the biomechanics of the movement. If you look at the movement and relationship of the elbow and shoulder angles, it pretty much resembles a Side lateral raise, except you can use more weight since its a compound movement involving the triceps!

Ok this is not an exercise you do ballisticly! Do it smooth with a controlled slow negative and don't lock out at the top.

I hereby call this movement the CCJ Delt Press

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

Its basicly like a normal lateral on your side, except instead of lowering the weight down to your hips, you lower out in front of your body to get the full range of motion and stretch. And as you lift it, you go out to the side and slighty rearwards. Don't go all the way to top, as its mostly trap up top. Stop the movement about 6 inches from vertical. Also tilt your arm slightly so your thumbs point slightly downwards - not too much though.
Your body should be at around 30 to 45 degree angle using your elbow of the other arm to prop you up.

Do the 2 exercises after the other and watch your side delts blow up! Also try supersettng the lying laterals first up with the CCJ Delt press straight after when you need a change

I would also recommend exercising and strengthening the rotary cuff muscles. Get the book called the 9 minute Rotary Cuff solution. After I injured my cuffs from a dunking attempt playing basketball, with the help of this book I was able to restore my cuffs to as new condition if not better - no more pain!

 

[coolcolj]

Here is another variation of the CCJ Delt press that has less involvement from the traps and hits the delts from a slightly angle.

Do the press at an angle, either but proping yourself on a bench like the lying laterals or using one off those angled boards or those angled situp stations. I've also had good success doing this exercise lying on the ground, to hit the delts harder in the lower range of motion - just be careful though, you need good balance!

 

[The Dude]

So, who here is the pussy that can't sign negative karma? I really don't get into the karma thing, but I can't abide by the chicken shits who can't sign their negative karma.

I'm sorry to everyone else for getting way, way off topic.

BTW, I disagree with the broad shoulders being genetic idea. Yes, broad skeletal structure is genetic, but creating a wide upper body is done with muscle. If you have a small skeletal structure, odds are, you'll have a much smaller waist than the guy with the large skeletal structure. In that case, you're still going to look very broad and damn good.

Love, peace, and llama grease,
The Dude

 

[gettinlarger]

time and patience, my friend. time and patience.