Build Boulder Shoulders

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Women love them, guys respect them....you want them – broader shoulders!

Genetics do play a role in their development, most notably due to the width of your clavicle bones – but every guy can significantly enhance their width by specifically targeting growth in the lateral deltoids. Get ready for my favourite pain no gain method to making your shoulders wider – fast......

BUILD MEDIAL DELTS FOR WIDER SHOULDERS

The delts are composed of 3 'heads' – anterior (front), medial (middle) and posterior heads (back). Developing all three will create that hardcore 'boulder shoulder' look. However, here's a neat trick – if you specifically want wider shoulders, then you need to really trigger growth in the medial delt!

THE WIDER SHOULDER WORKOUT X 1 WEEKLY

A: Standing barbell/dumbbell press 3 sets x 8-12 reps

B: Lateral cable raises

Set 1 x 6 reps
Set 2 x 8 reps
Set 3 x 10 reps
Set 4 x 12 reps

Instructions:

1. Grip two cable handles with your arms hanging in a natural position (i.e. just let your arms hang by your sides – you'll find the face slightly forwards rather than straight out to your sides). Maintain a slight flex in your arms and raise the cable handles until your hands are just above shoulder level.
2. Raise and lower the weight for 3 seconds each to create a high degree of tension and micro-trauma in the delts.
3. This workout will make your delts scream with fatigue – it's vital to fight the pain and keep lifting! It's 100% essential to use a weight that leads you to real muscle failure within the prescribed rep range!

RECOVERY AND GROWTH NUTRITION

The aim of this workout is to tear-down the medial deltoid fibres, forcing them to hypertrophy when provided with adequate protein and amino acids. For maximum results, combat the muscle breakdown by flooding them with BCAA INTRA HARDCORE™ throughout your workout. Post-training you want to stimulate maximum anabolism by consuming a rush of carbs and protein – OMNI MX® HARDCORE, RECOVER 2:1 ISOLATE™ or ULTRA WHEY™ PROTEIN + 2 bananas will get the job done perfectly!

Hit you delts hard and keep making progress every session – you'll be surprised how quickly you fill out your shirts when you focus on delt isolation.

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