"20-inch-wide shoulders look significantly broader than average shoulders; 21-inch shoulders will get plenty of attention; 22-inch

shoulders will draw stares from almost everyone; 23-inch shoulders are super heroic and will get you a ticket on the front row of Mr. Olympia contests; and 24-inch shoulders are as rare as a 500-pound overhead press."

Some exersisies to Broaden your Shoulders?

Dead Lift:One of the all-rounder exercise off all times.This exercise will stretch your Broaden your shoulder muscles and will help you build the mass.You need to dead lift twice a week on shoulder and Lats day.

Bent Over Cable Raise:This is also one of the most effective exercise in Broadening the shoulders and increasing the delt size.(This exercise is not same as the dumbbell side raise)

Seated Dumbbell Press:The not to forget exercise that will make your shoulders explode and force them to gain mass

Push Ups:Last but not the least overall body growth exercise.

5 Simple Rules to Build Broad Shoulders

The V Shaped torso is the ideal for men (X-Shaped if you count the legs). Having a set of broad shoulders, that taper down to a thin waste is the look men have been trying to achieve for years. And its the look that women want to see in a guy. A lot of the time guys think that women want to be seeing slabs, and mounds of pure muscle mass. But they dont. They dont want to date a guy that can barely fit through a door. Or a guy that cant

share a spot on the couch because hes too massive. Yes they want muscle. But they want it to be lean and athletic-looking. Not hulking. Im not going to say that women are the only reason we go to the gym. Thats nonsense. But they are a very large part of why we train, whether you like to admit it or not. And that ideal physique that women look for starts with the shoulders. Here are 5 tips thatll help you develop broad, muscular, powerful, and athletic shoulders.

1.Fluctuate your repetitions.

I mean really fluctuate your reps when training shoulders. For your heavier presses you can do 55, 48, and 3 or 412. But add in some higher rep single sets at the end of a workout like lateral raises for 1 set of 50 reps (you may fail once or twice during the set). Choose a lighter weight, but not too light that you finish the set with ease. The deltoids are relatively smaller muscles, which means they recover faster and can take more muscle damage than some of your bigger muscle groups like those of the lower body or your chest or lats.

2. Build a thicker chest and back.

Having broad shoulders often depends on the development of our chest and our lats. Our back muscles pull our shoulders back. Having an over developed chest and an underdeveloped back pulls your shoulders forward (not the look you want). Our shoulders also sit on your lats, and partially on our chest as well. By building thick lats and back muscles, but also a thick and broad chest youre actually building wider, more confidentlooking shoulders. What to do: To build a full muscle for both the chest and back area focus on all grips. Build your lats and chest from the inside-out. Close grip pulls work the area closer to the spine (center), and as you get wider, so does the area of focus. When doing pulldowns, the closer grip works the base of the lat where it meets the waist. A wider grip builds the part of the lat that meets the posterior deltoid.

3. Build thicker, fuller traps.

Thicker traps = wider looking shoulders. Your traps are the muscles that connect the neck with the top of the shoulders. Its important to have a good balance between rounded deltoids and thick traps. Going overboard with either can look less that ideal. My favorite exercises for the trapezius: 1. Upright row move from a close to a wider grip. 2. The snatch an awesome lift that builds the ends of the traps like no other exercise. 3. Inclined shrugs lie face down on an inclined bench a perform a shrug using dumbbells.

4. Hit them twice a week.

Focusing on one area more than the others can be a great way to see results faster. If youre doing a body-part split, add in another couple shoulder sets into your routine. Add them in after a workout. If youre doing an upper/lower split, do the same. Heres an example of how you can structure your split. Upper/Lower Day 1 Upper 2 exercises of every muscle group + 1 extra for shoulders. Day 2 Lower Rest Day 3 Upper (same as Day 1) Rest Day 4 Lower By working the muscle group for 6 sets a week in comparison to 4, with the 3 days of rest in between each upper body workout, youre going to see results faster than normal. You can cycle different muscle groups into this scheme every 8 weeks.

5. My 3 favorite shoulder exercises.

1. Lumberjack Press Grab a barbell. Hold it on your shoulder like youre carrying a log. When starting on the right side place your right hand in front of your left and vice versa for the left side. Press the weight over your head, pausing for 1 second at the top of the exercise, while pinching your traps and delts. Continue on to the left side. This is a great shoulders exercise. I suggest doing 4 sets so you can start from each shoulder twice. Military Press A great exercise for building the anterior (front) deltoid. Try and add weight each week, but also mix up your cadence. Try going fast on the press, then slow on the way down (3 second count), or slow on both the press and the way down. 3-way Laterals An awesome way to build each area of the deltoid with one exercise. Simply choose a lighter weight, performing a front raise, lateral raise, and bent-over raise in that order. Aim for 30 total reps of 2-3 sets.

Many years ago I read an article on shoulder training and while I dont remember the name of the author or even the magazine, Ill never forget the advice. It wasnt a training technique or exercise that made such an impression on me, it was a little homework assignment that was given, involving stuffing a sock or a ball of tissue paper someplace specific to your anatomy No not there! What you do is take a small sock or a handful of bundled up tissue paper, and stuff

it underneath your t-shirt on each of your shoulders. Adjust or pat it down it a bit so it looks rounded to the natural curvature, then look in the mirror. Why on Earth would you do this? Well, the point of the assignment was to visualize what a mere half an inch or so on each side of your deltoids might look like and how it would change the appearance of your entire upper body. I tried it, and Ill be damned if that extra shoulder width didnt make me look like a completely different person! It was amazing. So all I have to do is build a little more muscle in my shoulder (deltoid) caps and Ill look like this? I said to myself, Sign me up! Ive made deltoid training a priority ever since. With just a little extra shoulder width you not only become wider across the shoulders, the look of your entire upper body changes. With wider shoulders, you look more symmetrical. You move closer to ideal body aesthetics with broad shoulders and a small waist. And speaking of the waist even if your waist size does not change, your waist looks smaller visually when your shoulders get wider. Nice optical illusion, eh? (Imagine what happens when you DO reduce your waistline AND build up your shoulders at the same time!) Unfortunately, deltoids have never been one of my fast growing muscle groups. All of us seem to have some muscles that respond quickly and others not so quickly. Sucks that such an important muscle group (delts) happen to be one of my more slow growing muscles. Fortunately, I discovered that if I blasted the living daylights out of them with all kinds of high intensity training techniques, a little bit of strategy and a lot of variety, my deltoids DID respond. Doing the same workouts for too long always led to quick plateaus. Going heavy all the time worked, but always led to joint pain. Regular or conventional workouts simply didnt do it for me. I had to go beyond normal training. Below is a list of the 5 most effective techniques I have ever used for deltoid training. This isnt a workout routine or prescription per se, but in one way, its better: Im giving you a list of techniques that you can apply to whatever shoulder training program youre already doing. 1. Use both heavy and lighter resistance combinations. Heavy training is one of the best ways to stimulate hypertrophy and progressive overload is an absolute must if you want to get bigger and stronger. But super heavy training is not the only way to get bigger muscles and its not necessary 100% of the time. Ive discovered that I respond better by always keeping some heavy training in almost every workout (or at least every other workout using an undulating periodization model), but also training with more moderate weights. There is more than one benefit to this approach. First is that by working in different rep max ranges with different loads, you stimulate different muscle adaptations that together, produce maximum growth in every cell of the muscle. The heavier weight (4-6 rep range), triggers neural adaptations and increased strength and myofibrillar hypertrophy. The moderate and higher rep ranges (8-12 and 15-20) trigger metabolic adaptations, sarcoplasmic hypertrophy and capillarization. Simply stated working across multiple rep ranges and varying the load makes everything in the muscle grow. A second benefit of this method is that when youre not training heavy at every single workout, youre not putting so much potentially damaging stress on your joints and you decrease the chances of chronic joint pain and injury. Remember, its great to train heavy, and if all else remains equal, heavier in any given rep range is better for strength and mass. But if youre injured, you cant train at all. This one little tweak train heavy, but not all the time solved this problem for me. Ive had injuries before, but never in the

shoulder joint. 2. Unless you have a shoulder injury, always include some very heavy pressing The shoulder joint is a somewhat delicate and injury prone area. Heavy presses are known to beat up your poor shoulders if you keep pushing too hard, too heavy and too long without proper recovery or if you do too much volume (that includes bench presses on chest day too by the way). On the other hand, if you drop all the heavy work, instead pursuing pump and burn all the time, you may maintain good delts, but youll probably never have great delts or reach your maximum size potential. Almost every deltoid routine I have used that has produced great results included at least one heavy movement and it was usually a press: barbell press, dumbbell press or occasionally machine presses. The overhead press is the quintessential shoulder builder. How heavy and how often? I define heavy in terms of the repetition maximum or rep max rather than a percentage of a one rep max. In fact, I dont even know what my one rep max is. But I do know the effect of a certain rep max range on the body. I use a 4-6 rep max for my heavy training. Hypertrophy day is 8-12 reps. Pump / endurance day is 13-20 reps and on rare occasions I do very high reps (above 20). The majority of my training is in the strength and hypertrophy range 4-6 / 8-12). Even when muscle size, not strength is the primary goal, I always like to include some 5-6 rep sets as heavy as I can go. Sometimes Ill pyramid up, finishing with only 1 or 2 very heavy sets. Other times I might do multiple sets at the 4-5 rep max. The rest of the exercises in the workout might be all hypertrophy, pump and high tension work, but simply by keeping a little bit of heavy training always in the mix even a set or two the growth is dramatically greater than without it. If the entire workout is all heavy, it doesnt take many workouts at all before your shoulders start aching in a bad pain way. 3. Use techniques that maximize tension Continuous tension is one of the bodybuilders secrets. Tension is important for stimulating any body part, but for some reason, I believe the deltoids are particularly responsive to high tension training. The amount of continuous tension you employ in a workout is one of the major differences between a bodybuilder and a weight lifter. There may be differences in the technical definition of tension, so we are going to define it our way: Im defining tension not just as the amount of resistance placed on a muscle, but the amount of continuous and accumulated duration (time) the muscle is placed under that resistance. If you watch an amateur, in fact, if you watch almost anyone except a pro, they will squirm and shift their body position and they will alter the path of the weight, and they will insert pauses between reps at strategic points, all of which REDUCE the amount of tension. Its human nature to do this to get OUT of pain, so that is exactly what they do consciously and unconsciously. Good bodybuilders do the opposite they travel through the path of most resistance (or in this case, tension). In fact they seek it out. When they find that sweet spot of maximum tension, it is often the path of most pain. Good bodybuilders marinate in the pain. The also rans and wannabes do anything possible to weasel out of the pain. (Call it difficulty or discomfort if you prefer, but all the champion bodybuilders I have ever known have no problem with the no pain no gain mantra. They understand the difference between good pain and bad pain; between hurt and injured.) Lets use the lateral raise as an example. There is no tension at the bottom of the exercise when your arms are by your sides. as you raise your arms up toward parallel to the floor, the higher they go, the greater the tension. If you go too far up, tension drops again (and there is some impingement in

the shoulder as well). So the sweet spot for maximum tension is in the top two thirds or three quarters of the lateral raise range of motion. To increase tension on these exercises, there are two tactics: Tactic 1: Keep moving during the entire set do NOT pause in the dead zone at the bottom of the rep where there is no tension. In the lateral raise, if you pause at the bottom of each rep you are resting and reducing the amount of continuous tension and total tension per unit of time. Tactic 2: Occasionally, eliminate the dead zone completely by performing partial range reps. In the lateral raise, for example, you would remove the bottom third or quarter of the rep. 4. Include some isometric contraction (aka static hold) work in almost every shoulder workout I always marveled at the deltoids of Olympic male gymnasts. Round caps, like half a coconut was slapped on each side, striated all the way around, cuts separating each head of the muscle, and ripped to the bone. The interesting part is that gymnasts dont do bodybuilding style training. They get those delts as a side effect of gymnastic training. So should bodybuilders ditch their overhead presses and lateral raises for handstands and parallel bars? Well, there are some great bodyweight exercises that could be in every bodybuilders repertoire, but bodybuilders should train like bodybuilders. However, there may be some lessons to be learned from those superb gymnastic physiques. One theory Ive always had is that even though gymnasts dont do direct bodybuilding style weight training, they do a large volume of bodyweight resistance exercises that cause powerful isometric contractions. In other words, they hold a flexed position under resistance. One good example is to think of the iron cross. What if we bodybuilders did the same thing in some of the bodybuilding exercises? A straight arm lateral raise is the same position as an iron cross, is it not? Holding a barbell or dumbbell overhead is a lot like holding a handstand is it not? Lateral raises are notorious for the amount of cheating and swinging you often see in the gym. Heaving up those 55 pounders on lateral raises may look impressive, and loose form is certainly ok at times, but if you want to decrease your risk of injury and increase your potential for mass building, get out of the mindset that you always have to lift heavy. Try the exact opposite: reduce the poundage a lot and incorporate some static holds. Heres one example (lateral raises): With straight arms hold the dumbbells at the top (iron cross position) for 3-5 seconds. Lower the weight slowly (get the negative) repeat. When there comes a point you cant hold for three seconds, hold for one second (just pause at the top). When you cant hold at the top at all, then keep going with non stop reps. Occasionally, throw in static holds at the top for maximum time with a given weight. Write it down into your journal and try to beat it (ie, if you did 25 seconds with a 20 lb dumbbell go for 30 seconds or bump up to 25 pound dumbbell). FYI: this is just the beginning. You can insert static holds at any point in an exercises range of motion where there is high tension on the muscle. Ill talk more about this technique in future posts. 5. Work multiple angles and exercises. If you listened to some of the top strength and conditioning professionals today, you might walk away believing that the only thing you need to get big and strong is the most basic shoulder exercise the overhead press and variations of it. Furthermore, a strength coach might even tell you that trying to isolate the deltoids (from the rest of the body, core, etc) and working all kinds of angles is not only unnecessary, its non functional and its BRO SCIENCE!

Well, our weight-lifting coach would be mostly correct if that lecture were being given to his collegiate athletes. What he forgot was context: 9 out of 10 sports conditioning coaches do not understand bodybuilding. In fact, they may have many biases against bodybuilding. Heres something youd be wise to remember for the rest of your bodybuilding career: Bodybuilding is not the same thing as weight lifting (and definitely not the same as sports conditioning). In fact, while bodybuilding involves weight lifting, the two endeavors are further apart than you might imagine. Bodybuilding is cosmetic. It requires that every muscle is developed from every angle possible. Isolation is sometimes desirable, and the sport revolves around appearance (form), not performance (function). So who gives a flying protein fart if an exercise is non-functional? Could someone define what functional training is in the context of bodybuilding, please? Hey man, I think it took tremendous functional strength to carry my 8-foot New York State Championships trophy off the stage! (that thing was very unstable!) Bodybuilding training for deltoids 101 says that there are three heads to the deltoid front, lateral and rear so working those three angles is the starting level advice. That usually means three exercise for a complete deltoid routine (at least two, because there is certainly some overlap between the front and side delt exercises). And those 3 angles are just the beginning. What about every angle between the front raise the the side raise? There are countless variations of the lateral raise. A slight shift in your arm position, elbow joint angle or body position can change the muscle fibers that are predominantly involved. Is the change minor? Sure. Do little details count in bodybuilding? If you dont think so, youre in the wrong sport. Until next time, experiment with some of these techniques and let me know what happens.

If you want to look buff, you need to build bigger shoulders. Big shoulders are attractive traits that look good with or without a shirt on. Whether you want big deltoid muscles to attract a partner or scare the other guys at the gym, youve come to the right place. Read on to find out how to get big shoulders and pack on significant muscle mass. 1. Lift hard and heavy. To increase the size and strength of your deltoids, you need to lift heavy weights and stick to low reps. Lift an amount that only lets you pump out 6-8 reps before your form starts to go south. Doing more reps at lower weights does more for your muscular endurance than for your muscle size and strength. 6 Best Weight-Lifting Tips for Men has more advice on improving your resistance-training program. 2. Take MenScience Creatine Workout Results Booster. A creatine supplement for men like Creatine Workout Results Booster has a number of muscle-building benefits. First, it helps supply your muscles with extra adenosine triphosphate, the energy needed for muscle contractions. This is particularly helpful for workouts involving explosive movements; youll be able to lift heavier weights for longer. Workout Results Booster also helps increase cell volume, which gives your muscles a fuller, larger appearance. The triple-activated creatine matrix in Workout Results Booster provides the benefits of three different types of creatine for maximum results. Check out Why Take a Mens Creatine Supplement for more on the benefits of creatine. 3. Attack your shoulders from all angles. Youll need to do a variety of exercises to target your shoulders and upper back. Shoulder presses, upright rows, dumbbell shrugs and lateral raises are all exercises that should be a part of your shoulder routine. You may also want to try mixing free weight exercises with machine exercises. This combination can help make sure you hit your

shoulders in all the right spots. 4. Maximize recovery with MenScience Post-Workout Accelerated Recovery Formula. Exercise breaks down your muscles, so give them the fuel they need to recover faster and stronger. The ideal mix of carbs, protein and amino acids in our mens post-workout supplement can help reduce shoulder muscle soreness and speed up recovery so you can get back in the gym sooner. What is a Muscle Recovery Formula? lists the many reasons you should consider a post-workout supplement. 5. Dont overtrain your shoulders. Contrary to popular belief, your muscles do the majority of their growing while youre at rest so rest often. You should keep your workouts separated by at least 24 hours. Also, theres no need to train your shoulders more than once or twice a week. Any more than that and youll significantly increase your risk of injury. Your rotator cuff is particularly susceptible to injury if you do too much too soon. Go slow at first and increase weight as your muscles and strength develop. Best Fitness Tips for Men has more advice to help you prevent injury and boost your workout results. 6. Balance your workouts. We guys tend to focus on the blockbuster muscles like shoulders and arms, but the rest of your body needs attention as well. Only working out your upper body can create muscle imbalances that can hurt you and make you look ill-proportioned. Remember: Your ultimate goal should be overall fitness not just massive shoulders. 7. Boost protein intake with MenScience Whey Formula Advanced Protein Complex. Without enough protein, youre significantly limiting your muscle growth. For a convenient protein boost, try our premium whey protein powder. Whey Formula contains three different types of fastabsorbing protein along with branched-chain amino acids for optimal absorption and maximum protein synthesis. To calculate your protein needs, read The Benefits of Protein for Men.