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WIDER SHOULDERS: 4 Mistakes Keeping You Small

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Rating: 4.0; Vote: 1

Ill show you how to (finally) get big shoulders by explaining what part of the shoulder you need to focus your efforts on developing to build huge shoulders, and then show you the 4 reasons why people fail to develop this area, along with easy to follow tips to correct them. Apply all 4 of the solutions Ill go through into your next workout for the shoulders, and I guarantee youll feel your shoulders working like never before, plus see a massive increase in shoulders size. The shoulders can be divided into 3 regions; the front, side, and rear. The front delt is heavily involved in many pressing movements like the bench press and shoulder press, and often becomes overdeveloped as a result. The rear delt is important for rounding out the back of the shoulder but wont be the focus of the video. The side delts are what you need to focus on to build huge shoulders. As for the best exercise to build up this region, research shows that the dumbbell lateral raise comes up on top. But there are 4 major flaws people overlook with this exercise and their side delt training in general that slows down growth and likelihood of injury. First reason youre struggling to get big delts. In the case of the side delts, most unknowingly use just 1 resistance profile by relying on the traditional lateral raise. But to stimulate more growth, youll want to also perform an exercise that has the opposite resistance profile, where its most difficult at the bottom and easiest at the top. If you have the equipment handy, one way to do this is by grabbing a cable, set up the height so that its at the level of your wrist, and perform a one handed lateral raise. But if you only have dumbbells, there are 2 exercises you can thatll achieve the same effect. The first exercise accomplishes this by manipulating your body position. The second exercise changes the resistance profile by using momentum. But, when it comes to how to get big shoulders, these exercises will only be effective if you apply the next tip, which has to do with technique. There are 3 mistakes in total. The first is that your arms shouldnt actually be directly out to your sides. Instead, you should move into whats known as the scapular plane. A slight lean forward as you do this will help boost side delt activation even more. The second mistake has to do with your hands. Instead of turning your hands inward so that your pinkies end up higher than your thumbs at the end position, keep your hand flat with or with your thumbs just slightly higher than your pinkies at the top position. The last mistake has to do with how you think about the raise. Rather than thinking about raising the weight up, think about pushing your hands out to the sides, towards the walls. So youve now got the right exercises and the right technique, but even with all that you may be compromising your ability to build huge shoulders in the way you progress the exercise as you get stronger. With the lateral raises, you should be sticking with the same weight and focus on doing more reps instead, only increasing to the next heaviest pair of dumbbells once you can do about 20-30 reps in a set with good form. When you do eventually make that jump though, expect the number of reps youll be able to do with the heavier weight to decrease by about half. Instead of cheating or getting discouraged when this happens, realize that its completely normal and just focus on slowly building it up again and repeating the process. The last reason has to do with how often youre training your side delts. Most people arent training them enough, often just performing a workout for the shoulders once a week. But the side delts recover quickly, and with the right programming, can be trained 2-3 times a week to stimulate more growth. What Id recommend is start by picking out 2 days in your routine to train them. As long as theres at least 1 day of rest between the 2 days. Then for each of the days you train them, add in 3 sets of the standard lateral raise and 3 sets of one of the variations I showed earlier to vary the resistance profile. This can be used as a starting point. Implement these 4 things and youll quickly start to notice the difference in your shoulder development. But, chances are youre making subtle mistakes with the rest of your training as well. To avoid letting these mistakes hold you back, take the free 30 second quiz to find out which of my step by step programs would be best to help you transform your body just like thousands of our members have done below
Date: 2022-01-03

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Comments and reviews: 9

Bert
my split and training method, that i havent seen anybody talk about. :
day 1: chest, short head triceps (standing straight, legpress on seated machine with wide and raised feet position for good distribution quads and glutes (simply works best for me, squats are no fun for me and just dont work for me as well as the machine. some 4 sets of delts, inclined forward.
day 2: back, biceps and calves. the calves have barely been used on the legpress the day before. this allows me to put full focus on the calves, not being tired after gruesome thighs/glutes legpresses
day 3: shoulders, only lateral raises supersetted with very focused barbell presses. long head triceps. full set delts, standing straight, shruging to the ears
day 4: some 6 sets of closer grip pullups at home. 20 minutes
often a day of extra rest, depending on personal life situation.
Abs: mix them in about every 3-4 days, only crunches.
this gives me quite a bit of excercise frequency for each muscle, but never less recovery than 48h for each. and it's usually alternated between different excercises (eg long/short head triceps. this is a split that i have optimized over long time period and is working very well for me. i do mostly to failure, but focusing on good form, mind-body-connection (lots of input from Ryan Humiston, high reps and time under tension (>=1 minute with supersets, relatively low weights (im approaching 50 and want to take care of my joints) i often do a high set count, 8-10, with only one excercise and little break of 1 minute.
Music: Death Metal: -) i consider this doping, it should be prohibited
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Jeremy
Thanks for watching, hope you enjoyed this one! Let me know what other muscle groups you're struggling with and I'll start making videos for them! Have a great day!
Update: Those who have been asking about why I recommended the lean away lateral raise in past videos, and the difference between that and the lean in lateral raise I'm showing here. To clear things up, BOTH are great exercises, they just work the shoulders slightly differently. The lean away raise is similar to the standard lateral raise such that it's easiest at the bottom yet hardest at the top. The lean in raise (the one I showed in this video) has the opposite resistance profile (hardest at bottom yet easiest at top. Which means that these two exercises complement each other. It's not one or the other, use both! Hope this helps!
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Rottimail
I'm a woman, 65 years old and I can't seem to build larger delt muscles. No matter if I place my shoulders back and down I seem to be injuring my rotators. Am I doing something incorrectly that's causing strain or is it age related? I can barely lift 5 lbs. I'm not a large bone female. My physique is quite delicate however I'm slender and fit. I'm not overweight and still have a rockin body (I have an hour glass figure but athletic. I ballroom dance, cycle and hike. I just can't figure this out. What is your prognosis according to the information I've provided?
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March
Tbh, a lot of it is genetics, so people shouldnt compare themselves too much to others since some people have naturally bigger shoulders, which means the results can be different for every person. Focus on being the best version of yourself rather than looking like others. We all have our own anatomical differences. Not saying you guys shouldnt grow the shoulders. Just be aware that not everyone will have the same results and thats fine.
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Bert
great tipps! i already put emphasis on the side delts with good results. but your video is added to my gym playlist to optimize. i dont like too much the one-sided excercises for time reasons though. wouldnt be one possible solution to choose heavier dumbells and work only the first half of the movement?
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KDRatio
Dpending on the positition cables are supposed to be the one with constant tension through the whole rnage of motion face palm bands is what you shouldve used in ur example at 2: 00 ish.
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Mortal
Awesome video! I find that I get stuck into thinking the 8-12 rep range is what I have to be in. I'll definitely have to try a higher rep range for the lateral raise
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Gabriel
by far the best gym tips on yt. not just telling you how to perform a movement but also tells you long term how to progress your muscle. love the vids jeremy
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Victor
Jeremy I appreciate your content and making these fitness educated videos. Most importantly the sources you include with each video.
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