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How to Gain Shoulder Width

Ive been training for a while now and I was wondering if anyone could give me some good excercises for widining my frame so to speak. My chest is pretty big compared to my shoulders so I want to sort of even them out.

My shoulder workout is usually
Shoulder press 3x8
Lateral raise 3x10
Side Raise 3x10
Rear delt flyes 3x 8
Partial rep behind the neck shoulder press 3x 10
Seated Shrugs 3x 12
Dip shrugs 3x 8
High pulls 4 x 10

8 exercises? What’s a side raise, if not a lateral raise?

[quote]The other Rob wrote:
8 exercises? What’s a side raise, if not a lateral raise?[/quote]

oops i mixed up lateral and front,

doing way too much there hoss.

pick 2 shoulder exercises and take them as far as you can for a few months. so, more sets for those exercises in total, but really keep track of your progress on those lifts.

personally, i’m focused on behind the neck push presses right now. wonderful exercise. you hit rear and front delts on back and chest day respectively, so just focusing on, say, DB presses, overhead press or the BTN push press will work well.

you can’t make your frame bigger unless your still young and your bones are still growing.
I would say synthol or implants in your shoulder would be the way to go.

*on a serious note shoulders do not seem to grow as fast as other muscles, it takes time keep lifting and eating.

Lat stretch made me wider…

Some data to gather:

How’s the development of your traps?

I assume that you have lagging lateral and real delts, is that right?

What’s the frequency of that routine?

My first observation is that you will GAIN size by reducing your deltoid exercises to 3 and increase the nutrients you feed with for 4 weeks. This is definite. Take advantage of the increased intensity that should be logical after the decrease in volume. Answer these questions for further advice.

[quote]MEYMZ wrote:
Some data to gather:

How’s the development of your traps?

I assume that you have lagging lateral and real delts, is that right?

What’s the frequency of that routine?

My first observation is that you will GAIN size by reducing your deltoid exercises to 3 and increase the nutrients you feed with for 4 weeks. This is definite. Take advantage of the increased intensity that should be logical after the decrease in volume. Answer these questions for further advice.
[/quote]

Hey thanks everyone for your advice. And ya my traps are also lagging as well as my lateral and rear delts. I train each muscle once a week directly.

You are doing way too much man. IMO you don’t need a lot of exercises with shoulders. Stick with some type of shoulder press (DBs or BBs, behind the neck if you want for BB… I’d prefer BBs so you can progress slowly but surely on the weight instead of making big jumps on the DBs. Make sure you go heavy). Then pick 3 different exercises for your rear, lateral, and anterior delts, something like: rear delts on pec deck, cable lateral raises, and alternating DB front raises (with a bit of body english).

Train delts+traps twice a week if you’re on a 1/week/bodypart routine. Say, with a 4 or 5-way simply repeat the shoulder+trap workout at the end of the week (for example).

“See Professor X: A request” and “Gimme an X” -Threads in the cell and bb forum. Give some real emphasis to rear and lateral delts. Reverse Pec Deck, Face Pulls in the lat-pulldown station, Machine Laterals and heavy DB laterals (DB laterals more like a power/compound movement with a 90 deg bend in the elbow at the top, sort of a semi-upright row).

You need to add in more shoulder exercises, how can you expect to get size with just 8? [/sarcasm]

OH yeah…

-OHP variant
-Lateral or machine lateral
-Face Pulls or reverse pec deck
-shrug variant
-(potentially another lateral variant I guess… If 4 exercises just feels like too little.)

And if you do that, ditch the “sets across”.

The bigger your traps the less wide your shoulders appear, that if you have naturally narrow shoulders of course.

Try this, and really stick to it. It made wonders for me http://www.tmuscle.com/free_online_article/sports_body_training_performance/shoulders_overhaul

My shoulder routine normally looks like this:

Barbell Press variation: 5-6 sets x 6-8 reps
Dumbbell press variation or machine press: 4-5 sets x 8-10 reps
Lateral raise variation (dumbbells or cables): 3-4 sets x 12-15 reps
Rear delts (dumbbells or machine) 3-4 sets x 12-15 reps

This routine has worked pretty well for adding size to my shoulders. Like everyone else mentioned, focus on really bringing up your main pressing lifts. Those have added the most size to my shoulders IMO.

[quote]lcsilva wrote:
The bigger your traps the less wide your shoulders appear, that if you have naturally narrow shoulders of course.

Try this, and really stick to it. It made wonders for me http://www.tmuscle.com/free_online_article/sports_body_training_performance/shoulders_overhaul [/quote]

Hey wow thanks for that article looks great, what would you suggest I do for shoulders after the program