How to Get Wider Shoulders

what's up guys

about how to build wider shoulders I'm

gonna tell you right now it's a lot

easier than you might have thought it is

and it only requires that you're be

willing to change up the load on the

same exercise you see you can do a side

lateral raise we know to target that

middle head of the del which by the way

as a quick aside anatomically when we're

looking to build that width it isn't

just the middle delt that contributes

there we can see that the front delt

actually provides some overlap here as

does the rear delt so a complete

shoulder program is going to be the best

way to do this but if you want to focus

your efforts here and get more bang for

your buck that middle head is what you

should be tackling the exercise we're

talking about is a side lateral raise

and I'm talking about doing it two ways

a light and a head and of course the

mechanics on the exercise are going to

change but if you want to build maximum

shoulder development you need to lift

both light and heavy it's one of these

situations where people think well Jeff

is recommended light weights before it

doesn't mean exclusively light and jeff

has also recommended heavy weight

training before but it's not exclusively

heavy as a matter of fact whatever

you're doing less of right now is

probably where you should be varying

more of your efforts but even then both

of these should be part of your arsenal

let me show you the differences in how

you want to perform them though and why

because that's where all the benefits

come from if I do light my main focus

should be and yours should be this

muscle recruitment of the appropriate

muscle and a metabolic overloading your

training meaning really trying to build

up higher repetitions more metabolic

damage here in the shoulder and we could

do that by first performing it like this

the first move when we do this lateral

raise is right here in the muscle we're

trying to target we're trying to recruit

the delt to do the work not allowing the

traps to start shrugging your arm up to

initiate the lift so it means lighter

weights I've got 15 pounds here

sometimes I use 10 and I'm trying to

initiate right here as you can see right

there in that mid del okay if I initiate

there the rest of the course of the

upward lift here is all going to be

handled by that

mid don't lie and I come back down slow

I want to make sure all the effort is

being focused and directed right here

and again I come up I try to keep the

tension on the delt as much as possible

I'm not looking to rest or give it any

time off as a matter of fact one of the

techniques I've talked about is a

one-and-a-half rep come down only half

way go back up again there's no momentum

at play here everything is under the

control of the middle delt doing all the

work with the idea of being to get to

the point where it's burning and you

keep going until you cannot tolerate the

burn even a single second more that's a

metabolic overload that's the purpose of

that we go and we switch to the heavy

dumbbells we have a couple other

benefits here that can't be overlooked

again if you want maximum shoulder

development it needs to be part of your

training this is a cheat lateral and the

benefit here is twofold number one we

have the opportunity to accelerate a

heavy weight compensatory acceleration

of heavier weights it's one of the best

ways to recruit type 2 muscle fibers and

any muscle you train when it comes to

the shoulders they tend to respond very

quickly in the form of more hypertrophy

and growth the second benefit we get is

a controlled eccentric on the way down

which is something we don't often get

with shoulder training because of the

nature of the lifts that we do they

don't really place a really eccentric

stress on the mid dealt this exercise

does so we load up with something

substantially heavier this is 45 pounds

three times that weight this we get into

an athletic stance arm in front of our

body here we're gonna load up accelerate

the weight up under control still when

we get to the top try to freeze it and

then each centrically control on the way

down it's still going to come down in a

quick pace but we're eccentric we

fighting that so it's here up and down

up

Oh every time I'm trying to accelerate

up and down one more okay another option

you have going even lighter right after

that take advantage of that metabolic

buildup and then just try to control a

few really nice slow control rest at the

end of that

the idea is guys complete shoulder

development complete muscular

development really have any muscle

requires a mix of both heavier and

lighter weights the interesting thing

here is the same exercise there's gonna

be incredibly effective at hitting this

area you're trying to grow and widen but

varying the load has to substantially

different impacts and results you need

to figure out how to do both as I said

in the beginning

whatever you're doing less of right now

is what you should be very more of your

focus towards guys I hope you found the

make sure you try this if you haven't

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all right guys be back here again in

just a couple days see ya