How to Get Wider Shoulders (FAST!!)
If you want to build wider shoulders fast you need to narrow your shoulder exercise selection and broaden the weight selection you use when performing them. In this video, I show you how a simple side lateral shoulder raise can do everything you need it to do to create extra width in your delts. You just need to be willing to perform the shoulder exercise with both heavy and light weights.
First, let’s start with a little shoulder anatomy. The middle head of the delt is the one that is most visible when looked at from the front. It is the one that is going to create the most lateral width in the delts. That said, both the front delt and rear delt has overlap anatomically with the middle delt and doing exercises to improve them will only benefit the way your shoulders look from any angle.
That said, when it comes to building up the middle head of the delts your best exercise option is the side lateral raise with a dumbbell. First of all, it is a good idea to do these only one arm at a time instead of two arms at the same time. This will give you a better chance to concentrate on doing the exercise correctly and limiting the amount of muscle substitution that occurs when you do your lateral raises.
The second benefit here is that when you have to lift two dumbbells at once, you are asking that your core be able to stabilize the combined weight of the dumbbells. This is twice as hard than if you were to introduce just a single dumbbell at a time, thereby putting the focus more on the delts than on the core and helping you to get more from it.
When you are ready to perform the exercise you have two major options; both of which need to be performed if you want to maximally build up your shoulders. The first is to grab a light dumbbell and do the lateral raise with a focus more on muscle recruitment and metabolic overload. The light dumbbell should give you a chance to isolate the middle delt as much as possible and make it do the lion’s share of the work.
The increased workload will go a long way towards improving your muscle growth while helping you to establish a better mind muscle connection with a muscle that often times sorely lacks this. When performed with the lighter weights, you are able to crank out more repetitions and get a metabolic stress reaction. The accumulation of both lactic acid and hydrogen ions in the muscle (the things that cause your muscle to burn when you are performing the exercise) provides a chemical stimulus for growth that cannot and should not be ignored.
That said, lifting light weights alone would rob you of a chance to provide muscle growth and width in the shoulders from an alternative stimulus – heavy weights and progressive overload. This is where the cheat lateral raise comes in. Here you want to swap out the light dumbbell for a heavy one. The initiation of the movement is less about isolated muscle contraction and more about getting more weight to the top of the exercise.
From here, you do your best to eccentrically contract the middle delts to slowly lower the dumbbells back to the starting position. The acceleration of the weight on the concentric part of the lift takes advantage of another growth stimulus – compensatory acceleration – that helps to recruit more type II muscle fibers which are more capable of growing faster than slow twitch fibers.
Either way, my best recommendation for getting wider shoulders fast is that you not only be sure that you lift both heavy and light weights when you perform you shoulder lateral raises but that you immediately start prioritizing whichever you aren’t doing enough of right now. For example, if you lift mostly heavy weights for your shoulders then introducing the lighter dumbbells is going to have a fast impact on the response you see from this exercise.
On the contrary, if you introduce heavy weights to a regimen that is mostly build around lifting lighter weights then you will be shocked at how quickly your shoulders respond to the cheat lateral raises. Just remember to not become attached too much to a single way of loading your shoulders and be sure to include both if you want to see the best results from your training.
If you want to build not only your best shoulders but every muscle in your body faster, then it is time you start putting science behind every workout and exercise you do. I’ve done that for you already in a step by step plan available at athleanx.com at the link below. Click there and grab the athlean-x Training System and start training like an athlete (and growing like one) today.
For more videos on how to build bigger, wider shoulders and to see the perfect shoulder workout be sure to subscribe to our channel here on youtube at the link below and remember to turn on your notifications so you never miss a new video when it’s published.
Get Jacked in 90 Days –
Subscribe to this channel here –
3214604 Views – 107822 Liked
wider shoulders,wide shoulders,get wide shoulders,how to get wider shoulders,how to get wide shoulders,wider delts,wide delts,how to get side delts,increase shoulder size,get bigger shoulders,get big delts,delt exercises,shoulder exercises,shoulder exercise,exercises for bigger shoulders,exercises for wider shoulders,workout for wider shoulders,shoulder workout,shoulder workouts,athleanx,athlean x,jeff cavaliere
#Wider #Shoulders #FAST
*
Want to know what the best and worst shoulder exercises are? I ranked a whole list of them in order to make sure you get the most out of your shoulder workouts by making the right exercise choices – https://youtu.be/tZafawk3arc
Isn't that first exercise bad for you? I thought you're supposed to do it diagonally
4:00 The posture and arm movement on the heavy lateral raise looked like it was focusing the rear delt more than the mid. Would it be better to go a little less in weight (in Jeff's case here, maybe 35 or 40 instead of 45), straighten up the posture, and isolate the mid delt a bit more?
3:55 to 4:12 someone pls make a song
Hi Jeff do you recommend doing 2 sets of light then followed by 2 sets of the heavy?
Does this need to be done one side at a time?
What I noticed is that switching between light and heavy weights as well as high and low reps as well as short and long recovery times as well as just mixing it up in general gives the best results. Thanks again Jeff. I'm starting to finally realize the bigger picture.
This guys a freaking sculpture.
45 bounds=20 kg, quick up, slower down, done in athletic stance
Light weight slowly, go bit higher than shoulder, stop half way down +-7 kilo
Start the movement from first activating the laterals, Push hand OUT
We can create definition by training 3 different groups in shoulders
Verschillende leuningen etc
2-3 x a week, with rest days in between
But you by yourself aren’t have broad shoulders. How could you teaches us. You are mal nutrition I guess just some cartilages and bones 🦴 😂
Jeff……the shoulder dumbell exercise you demonstrated, is it done with one dumbell/one arm at a time or you are using 2 dumbells either alternating the rep from arm to arm or both arms are moving in unison(like flys)??? Thanks……Claudio
IMO pulling cable builds shoulders like a mother fucker, I did that 1-2 a week for about 30 min- hour and I gained more delt size then I ever had at my job
Light weight baby…
Why he lookin extra jacked here😵💫😳
106k likes
Jeff I love your content sir. Please tell me… what is the better workouts for guys with shoulder problems? I threw out my shoulder about 8 years ago in football practice and just hasn't ever been right since.
So my light weight is 5 lbs for lateral raises. My heavy weight is…7 lbs. 😂
He’s so narrow
Up! pshhh down…
Do you perform heavy and light on he same day
This video will change my life m I was daily watching you in 2017 I did exercise till 2019 I grew musceles but lost myotibation in my dipressiin and started drinking till today again I will pump up in 2022
THAT WAS NUTS! But how bout injury??? I just started working out again after 25 years of NOTHING and while my body REWARDS ME with some kind of muscle memory of past efforts, the shoulders are VERY fragile. I reckon there's a bunch of tiny muscles in the shoulder system, that can't handle a sudden change of routine, but slowly I'm getting them in line as I progress in reps and in max weight.
But exercise 2 looks like a neat way to hurt those small musles…
Up.. prsssssss……..hh😂
This guy is cool because you can tell he is natural and worked his butt off to get where he is at.
He has more muscle in his left pinky than i do in my whole body 🫡
That is unkool how ripped this dude is. Leave some for the rest of us buddy!
Geez you are crazy ripped. What the heck dude!
only Human whose biceps are literally bigger than his triceps😶🔥🔥🔥
Jeff watched this again after, just so he could remember how many reps he did on his right arm. So he could do it on his left arm next!
enemy's blood and burpees. worked for me
I like this video because Jesse isn't in it
the elbow should be higher than the wrist, no? Try it – works way better
You can exercise for longer time
i like that you are natural
You’re a godsend my dude
His bellybutton looks like a fricking Asian eye
Awesome video!
i love that he sounds like he is dieing lol
Anyone else notice how pumped his shoulder got compared to the other one after that…😳😂
Thanks for that video! It is helpful
LIGHT WEIGHT BABY!!
jeff what do you use shave your upper body man. seriously help me here
Help me! My right shoulder pops everytime I lift my arm. It’s uncomfortable to lift for shoulders it doesn’t pop when I point my hand vertical though
You have perfected Great Training techniques. I will most like get some of your training programs. Because YOU are the Real Deal. Thank You.
Gary R. DE