How To Have Wide Shoulders?
Is one of your goals in the gym to increase muscle mass and shoulder volume? Have you tried them all, trying your hand at the strangest training techniques? Well, whether you are a beginner or a professional sportsman, our tips will surely come in handy.
The advices
To have large and voluminous shoulders, it is essential carry out targeted workouts deltoids, these muscles are divided into 3 parts, anterior (frontal), medial and posterior.
The shoulders are one of the most trained muscle groups, in fact they are often involved even when we train other muscle groups, for example by training the chest, we will inevitably involve the anterior deltoids.
This can even happen when we train the legs, for example when performing deadlifts, the delts will be highly involved. Even when we engage in an activity such as yoga, which does not use weights, our shoulders can be involved, see the position of the "dog".
1. Heating
As the shoulders are almost always involved, they are consequently more prone to injuries.
It would be good to warm them up properly before each workout.
2. Not just machines
Many people they focus too much on the use of machines or on exercises that allow you to isolate the shoulder muscles. In reality, this type of exercise is of secondary importance in order to increase the volume of the shoulders.
3. Don't overdo the repetitions
Another common mistake is to train the shoulders with a high number of repetitions, a practice that contrary to popular belief, can also cause a block in the growth of muscle groups, in particular it can have a very negative effect on smaller muscle groups, such as the shoulders.
4. Increase loads
When you already have nice big shoulders, then it will certainly be easier, in fact, it will be enough to aim at lifting ever greater loads, accompanied by a correct execution of the exercise.
5. Safe progression
It is good to focus on those exercises whose movements allow for safe progression. For example, one of the most effective and well-known exercises for training the shoulders is the Shoulder Press, which, through the use of dumbbells, makes it possible to gradually increase the load, in order to improve from time to time.
When working with heavier weights, muscle failure will occur around the completion of the 6 repetitions, while when working with a normal muscle hypertrophy workout, the failure will usually come around 8-12 repetitions.
Obviously this largely depends on the resilience which is entirely subjective. If you are a beginner and have only recently approached the world of sports, then it will definitely take a little more time.
If you want to increase muscle volumes, a good technique is to perform 5 series for each exercise each consisting of 5 repetitions, thus managing to progressively reach over 80% of your maximum.
6. Exercises for compression
Do shoulder compression exercises it is ideal, both through the use of dumbbells and barbells. This type of exercise involves all 3 parts of the deltoid, with greater emphasis on the front.
7. Combine different exercises
Try combining the different exercises together we talked about, you will surely be able to get bigger and more voluminous muscles!
- Military Press
- Arnold Press with dumbbells
- Shoulder Press with dumbbells
- Pull to the chin with the barbell
- Raise to 90 ° while seated with dumbbells
- Lateral raises on the side
- Front raises with barbell
- Reverse torsion to the low cable
- Peck Back Machine
