5 Science Based Tips to Grow Wider Shoulders Faster

Wider shoulders are one of the most important parts of a well-developed physique.

But most people struggle with how to achieve this goal. How much can you grow your shoulders if you use the right shoulder exercises (such as lateral raises) and the right training plan? Jeremy Ethier came up with the ideal plan. Check it out.

Exercise Selection

The first tweak has to do with exercise selection. While the front delts and rear delts are helpful to build overall shoulder mass, the key to getting wider, broader shoulders from the front and back view is to grow the side delts.

And what came out on top when he tested 17 shoulder exercises to see which ones best activated the 3 different regions of the shoulder? Lateral raises. But he didn’t just do your typical lateral raise.

You see, there’s been a lot of new research on “muscle stretch” and how it can help you build muscle faster.

The problem with your typical dumbbell lateral raise is they’re hardest at the top when the shoulder is fully contracted.

The opposite of what we’re looking for. So his “secret” weapon was the behind the body cable lateral raises. You stand in front and slightly to the side so that the delt is fully stretched and challenged the most when in this position.

Training Volume

Next up, training volume. Generally, research suggests it takes muscles around 36-48 hours to fully recover. This would mean if you wanted to maximize growth, you could train the same muscle up to a max of about 3 or 4 times a week.

So what did he do to get wider shoulders? While he definitely could have bumped it up to 3 times a week, twice a week fit his workout routine better and still worked incredibly well because of the other tweaks you’ll learn about. As for actual volume?

On one day, he would do 4 sets of the dumbbell lateral raise either standing or on a bench, and then a few days later he trained them with another 4 sets but using the cable lateral raise mentioned earlier.

Weight

The next tip to get bigger shoulders has to do with weight. The further away a weight is from the joint that is moving it, the heavier it will feel.

This is what makes even a light weight feel extremely heavy during lateral raises. For Jeremy personally, as soon as he tries to go above 35 lb dumbbells it forces him to start to cheat way too much. To avoid this, he took advantage of the fact that research suggests you can use a light weight and do up to 30 reps with it before it becomes too light and less effective for growth.

To apply this, he stuck with the same weight and only once he could do at least 15-20 reps with good, controlled form on all of his sets would he then jump up by 5 lbs and repeat the process. But guys, it’s crucial you don’t rush this process.

Intensity

Next tip on how to get wider shoulders: intensity. This is the tweak he thinks made the biggest difference.

A study shows that for the side delts to reach full muscle activation during lateral raises, subjects had to push to at least within around 3-5 reps short of complete failure. And to maximize growth, plenty of research suggests each of your sets need to be taken to at least within 3 reps of complete failure.

Problem is, I guarantee that during your lateral raises many of you are stopping well short of this. Trust me, even if you think you’re done and even when your shoulders are burning, you’ve still got more.

Diet

The last piece of advice, while not strictly related to your shoulder workout training, is the most important. It has to do with diet.

A recent meta-analysis suggests that a calorie surplus is likely necessary to maximize growth. When you are bulking it can be mentally tough seeing more fat gain.

But trust the process. You will notice a big difference in muscle size as well. Once you diet to lose the excess fat, I guarantee that your new shoulder gains will become even more noticeable. So if you truly want to make noticeable new muscle gains, make sure you’re eating enough.

Source: Domagoj Bregant on Pexels

But don’t forget to grow your front delts and rear delts as well. These are key to balance out your shoulders and give them that 3D look!

Muscles of the Shoulders

The shoulders are composed of several muscles that contribute to the movement and stability of the shoulder joint. The primary muscles of the shoulders include:

Deltoids (Delts)

Anterior Deltoid: Located at the front of the shoulder, responsible for flexion and internal rotation.
Lateral Deltoid: Situated on the side of the shoulder, involved in abduction.
Posterior Deltoid: Positioned at the rear of the shoulder, plays a role in extension and external rotation.

Rotator Cuff Muscles

Supraspinatus: Aids in the initiation of shoulder abduction.
Infraspinatus: Contributes to external rotation.
Teres Minor: Works with the infraspinatus to facilitate external rotation.
Subscapularis: Involved in internal rotation.

Trapezius (Traps)

Upper Trapezius: Elevates the shoulders and facilitates neck extension.
Middle Trapezius: Retracts the scapulae.
Lower Trapezius: Depresses the scapulae.

Rhomboids

Rhomboid Major: Retracts the scapula.
Rhomboid Minor: Works with the rhomboid major for scapular retraction.

Levator Scapulae

Elevates the scapula and supports neck movement.

Serratus Anterior

Protracts and stabilizes the scapula against the ribcage.

Pectoralis Major

Clavicular Head: Flexes and horizontally adducts the shoulder.
Sternal Head: Extends and horizontally adducts the shoulder.

These muscles collectively contribute to the complex movements of the shoulder joint, allowing for actions such as flexion, extension, abduction, adduction, and various degrees of rotation.

Strengthening and maintaining the flexibility of these muscles are essential for overall shoulder health and function. Additionally, the rotator cuff muscles play a crucial role in stabilizing the shoulder joint and preventing injuries.