Thread: Getting wide?

the key to broad shoulders is the lateral head. the only real exercise that works the lateral head is the lateral raise. you need to use a long time under tension (TUT) to stimulate hypertrophy there, using heavy weight is not the priority.

to widen the back, pull-ups or chins. dead lifts. to thicken the back bent over rows w/ a bb or db. and pull downs to the front using various grips. low pulley rows are good as well to hit the middle back and lower traps.

what are you doing now for your back and shoulders ?

I agree, although I feel if you were just to focus on some of the heavy basics you will get the width you want in the shoulders and some added thickness throughout the entire body.

If your doing deads, chins, heavy presses (various kinds) and dips I think you will get the development you want.

You are squatting aren’t you????????????? (It makes a big difference.)

Mick

Shoulders:

Front smith press, 3 sets
Lateral raises (sometimes cable) 2 sets
Bent over rear-cable 2 sets
I also have another for front delts in there, a narrow palms-facing military press on machine

Back
5 sets machine rows (dont know the machine name, some I like, some I dont get the feel for, this one I dig)
4 sets machine pulldowns (this machine has an arcing movement too it)
2 sets either stiff legged deadlifts or machine for lower back

I have done deadlifts in the past, maybe I am cheating myself by not sticking with them. I'm not super tall, but I do have to watch my back.


Yes, I definately have squats in my leg routine, although admitedly I don't go very heavy (I use the smith machine for squats, have used a hack squat machine before but don't include that any longer...)
I've never been a big fan of single arm rows, but the center of my back could use work too, heck my whole back is underdeveloped which is pretty lame as I admire a huge back. Since I don't see it often I think that is partially where I am cutting myself short.

IMO drop the smith machine. Its ok for some stuff, maybe shrugs or an incline press done to the neck. Just use it sparingly.

Brother, I cannot stress enough how important intense barbell squatting is!!!!!!!!!! I don’t squat heavy either but I squat in the 15 to 20 rep range. Its brutal but its the best thing you can do for your entire body!!!!!!

Again, IMO I would drop some of the machine work for Barbell rows, Chins, Deads.

For shoulders I would perform any over head pressing with free weights. Machines and cables are good for side and bent over laterals.

Originally posted by Mudge
I have done deadlifts in the past, maybe I am cheating myself by not sticking with them. I'm not super tall, but I do have to watch my back.

Yes you are cheating yourself! Even tall people can do deads. They may never be world-class deadlifters but they can still be done safely. I’m 5'11" not very tall but I have a 34" inseam. That’s a pretty long leg for someone my height. Yet I have learned to deadlift well (my best lift) and I've learned to squat ass to ankles.
It can be done!

Good Luck, Train Hard
Mick

I love dumbell presses for shoulders, is that ok for my primary movement or should I find a way to work with the barbell again?

I imagine your right about the machine work, its good to get an external viewpoint on th is stuff so continue with the feedback

I remember Porter Cotrell swearing by higher reps for squatting (like calves), but was never sure of this myself, I will give it a shot.

Dumbells are great for shoulders! The barbell is great to, you can use a heavier weight. If you dont have a bench suited for seated there is always good ol' fashoned standing military press. (one of my favorites)

I have noticed a greater number of the truly dedicated people starting to use higher reps for legs. I belive it the best way to go. But be prepaired to work, there is nothing easy about 275x20 ass to ankles!!!!!! (my next scheduled squat workout!
)

I thought squatting only helped the legs?

Originally posted by Cenox
I thought squatting only helped the legs?

NEGATIVE!!! It takes over 200 muscles to do a full back squat! You body builds it self in symmetry. You upper body growth will be limited without equal emphasis on the lower body. IMO the lower body warrants a greater emphasis. I work my legs every 8 days I work my chest/back every 16th day same for shoulders/arms.

I know low volume but I’m a die hard HITTER!

I guarantee you if you squat on a regular basis, say every 8-10 days, you will make great gains in your upper body strength and size. (Of course assuming you have a solid training plan and good nutrition/rest)

mick

Originally posted by Cenox
I thought squatting only helped the legs?

Squatting is considered the #1 body excersize, as well as supposedly having a synergistic effect on the rest of the body, partially meaning if you don't do squats, you will be limited in your overall development (so the legends say).

For delts you need to stimulate the lateral head as LAM said earlier. You need to work every type of side lateral imaginable...dumbells, machine, cable...also do them at different angles and start the movement from different places...behind the back, from the front, and right from the sides.

Another excellent exercise for widening the delts is WG (grip right outside shoulder width) upright rows.

One more is mid range dumbell presses with elbows held way back. With this one it is best to hold the bells angled down toward your body, accomplished by placing your hands right inside the OUTSIDE dumbell plates.

I find pre-exaust supersets work very well for crushing the side head...

-side lateral/dumbell press
-side lateral/upright row

For pure back width there are two exercises that are often neglected which truly widen the outside of the lats...dumbell pullovers and stiff arm pulldowns. While these exercises are similar, they are both needed as the pullovers emphasize the stretch and the stiff arms emphasize the contraction. For an incredible pump try supersetting these two.

Also, you can pre-exaust superset either of these two with pulldowns, rows, etc for an awesome outer lat pump!