Best Way to Build Big Wide Delts?

[builder95]

For all you guys out there with wide defined delts what do you feel are the best exercises? I myself have experimented time and time again with different variations and I find by doing side lateral raises reps of 12 with 30-45 second intervals for 7 sets has worked for me (15 pounds). I've recently been trying 20 pounds for 4 sets of 10-12 reps and noticing less growth.

What do you guys do?

[Fims]

For all you guys out there with wide defined delts what do you feel are the best exercises? I myself have experimented time and time again with different variations and I find by doing side lateral raises reps of 12 with 30-45 second intervals for 7 sets has worked for me (15 pounds). I've recently been trying 20 pounds for 4 sets of 10-12 reps and noticing less growth.

What do you guys do?

If 15 works for you, work it. Make the 15s feel as heavy as you want them to feel. Arnold always curled 20-40lbs less than all the other guys because he kept his form, did 3 second descents, constant tension, etc. He made the weight feel extremely heavier than it was.

[goobyplss]

My shoulders are getting wide as **** recently.. all I do for my shoulders is db shoulder press.. 3 sets until failure once per week. But they also get hit fairly hard when I do my chest exercises.. so that could be another reason.

[builder95]

If 15 works for you, work it. Make the 15s feel as heavy as you want them to feel. Arnold always curled 20-40lbs less than all the other guys because he kept his form, did 3 second descents, constant tension, etc. He made the weight feel extremely heavier than it was.

Thanks man

My shoulders are getting wide as **** recently.. all I do for my shoulders is db shoulder press.. 3 sets until failure once per week. But they also get hit fairly hard when I do my chest exercises.. so that could be another reason.

How many reps?

[goobyplss]

Thanks man



How many reps?

I try keeping it around 8-12 reps. If I can do more than 12 reps for the first set I move up in weight.

[firemon232]

I feel that military press build wide shoulder too. Don't overlook that.

[Ajthemeso]

try dumbell shoulder press superseted with wide grip up right rows. when ever i do those i get a huge pump. feelsgoodman.jpg

[itwasntme184]

wide shoulders = medial delts = side lateral raises/upright rows

[RaminDaswani]

Here's my shoulder routine and I've been getting BROAD AS FUUUUUUUUUUUUUUUUUUC

4X Shoulder press 6-8
4X Upright row 8-12
4X Lateral Raises 8-12
4X Rear Delt flyes 8-12
4X Shrugs 8-12

Do dat routine for the best shoulders around this mofo

[Zplasch]

Dumbell shoulder press
Lateral raise
Rear delt fly


All u need

[guinaoum1]

Arnold press
Military press
Upright row

[Landon12]

To have the appearance of wide shoulders the most important delt muscle to hit is the medial delt. There is the anterior (front) and posterior (rear) shoulder muscles as well, but they effect the overall 'cannonball' look of well developed shoulders. For you to have wide shoulders you should hit the medial delt hard, but not forget to hit the other two shoulder muscles for overall shoulder appearance. To hit the medial delt the best I reccomend lateral raises as the best excersise. Do a higher rep range, 12-15 and 3 or 4 sets with one 'feeler' set/warmup set.
These should burn your shoulders and give you good growth. If you can handle the volume for one very small muscle, then either add in upright rows, or dumbbell shrugs. I've found dumbell shrugs to benifit my shoulder width better than the rows.

My shoulder/trap workout goes something like this;

10 reps of lateral raises, 10 reps of front raises, 10 reps of bent over raises - warm up the shoulders (lightwight , 10 pounds)
2 rotator cuff excersises of my choice (google)

12-15 reps, 3 sets of dumbell shrugs
8-10 reps, 3 sets of seated dumbell press
12-15 reps, 5 sets of bent over raises
5-8 reps, 3 sets of behind the back barbell shrugs
12-15 reps, 3 sets of behind the neck pulldowns * supersetted with behind the back shrugs
12 reps, 3 sets of lateral raises
10 reps, 3 sets of front raises using a wieght plate (one hand either side)
20- 30 reps cable rear delt raises , 1 set

This should kill your shoulder/traps. Its a workout I've came up with over my couple years of bodybuilding and have seen great results from it, and reccomend it to any lifter who is past the beginner stage. If you're a beginner then do a modified workout of this routine by removing some of the volume and then slowly building up to it.

Trust me, your shoulders will be wider and a lot bigger after 12 weeks of this workout with good rest and nutrition.