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How to get wider shoulders? With so many shoulder exercises out there, it’s hard to know which ones actually work. But the truth is, you’re probably doing too many and focusing on the wrong areas. In fact, after cutting out all the fluff from my shoulder workout and focusing on just 2 science-backed exercises that target my side delts, my shoulders grew bigger and wider than they’ve ever been. And with the right form, you too will achieve the broad shoulders of your dreams.

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What makes shoulders look wide and gives you that classic V-comes down to just one main region. The side delts. But most people do way too much pressing exercises. Do this for long enough, and your shoulders will become overdeveloped in the front, lacking the width that truly makes them stand out. Fixing this imbalance is simple. It just requires a shift in focus.

As for what exercises to focus on, the best option is lateral raises. But not all lateral raises are created equal. Take dumbbell lateral raises, for example. They challenge your delts most at the top. Ironically, this is where your delts are weakest. As a result, you’re forced to use lighter weights than they can really handle. But that’s not the only downside: there’s growing evidence that exercises providing a greater stretch, and challenging your muscles in that stretched position, may lead to better growth. Dumbbell lateral raises don’t do either of those. So, how do we fix this? Well, this brings us to exercise 1 of our shoulder exercises.

First, lock your elbow into your side and rotate your arm outward. Where your arm naturally stops is the optimal arm path for lateral raises. This means the “best” lateral raise is one where your arm can move behind your body to maximize the stretch. Cables are the perfect tool for this. By setting the cable at a slightly raised position rather than at the very bottom, you can immediately shift the challenge to the beginning of the movement where your side delts are the most stretched. You can do this single-arm or double-arm, depending on your preference. That said, if you’re a beginner, this exercise might feel a bit tricky to master in your shoulder workout, especially the double-arm version.

Don’t worry. You have other options. One option is to first do a normal set of dumbbell lateral raises. Then, immediately after you can’t do anymore full reps, grab a pair of 5lb heavier dumbbells and perform partial reps just in the bottom range. Another option is to try the “lean-in” dumbbell lateral raise.

While the first exercise focused on the main part of your side delt, there’s more to your shoulders than meets the eye. Muscle activation research suggests that your shoulders might have up to 7 different heads, all of which can be independently activated by your nervous system. This means that small adjustments to your lateral raise technique can work areas of your side delts that you’ve probably never hit before.

One area, in particular, that often gets neglected is the rear portion of the side delt. So how do you target it? So, first, for cables, start by setting the cable at wrist height. Grab the cable in front of your arm. Next, take a few steps to the side and rotate your body about 45 degrees toward the cable. From here, raise your arm in a straight line away from the cable.

As for the dumbbell version, first set up a bench just one notch down from vertical. Support your chest against the bench, let your arms hang straight down in front of you, and then raise them out to your sides.

But before you jump into these 2 exercises in your haste to build broad shoulders, there’s one key principle you need to apply. A small increase, like 5 lbs on dumbbells or moving a pin down on cables, can be the equivalent of adding 40 lbs to your bench press. So when you think you’re ready to increase the weights, as soon as you do, your form breaks down. Leaving you stuck doing the same weights forever.

But here’s the good news: research shows you can build muscle either by adding more weight or by doing more reps. This opens up a smarter way to progress. Here’s what I do. I stick to a broad rep range of 10-20 reps. Once I can perform at least 15 controlled reps across all my sets, I’ll bump up the weight. But when I’m using cables, where even one pin heavier can be too much, I’ll use a simple hack—grabbing a 5 lb or even a 2.5 lb plate and sticking the pin through it to make much smaller jumps.

Lastly, the final piece of learning how to get wider shoulders is understanding the best way to program these 2 exercises into your workout routine. I’d suggest doing 4-5 sets of each but splitting them up across different days to give your delts enough recovery time before hitting them again.

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I own 11 cars. Here I rank them from 1 to 11, say how much each costs and what they are worth now. I'll also reveal the problems I've had with each car and try to fix some....

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After filming the series with Darien - Texas BBQ has become one of my all time favourite foods and I've been craving it. Today we finally found an authentic Texas BBQ joint in China and I'm going to be sharing my love for it with some Chinese students to see what they think.

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Now you can create unique Genmojis, right in Messages. Just describe the Genmoji you want to create, then add it to your conversation.

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*Gnome* - Yard gnome tall
*Foam* - White foam with cartoon eyelashes
*Pink comb* - Pink comb with handle
*Skeleton* - Chrome skeleton
*Dog balloon* - Balloon dog electric bright white turquoise
*Tomato spy* - Tomato face emoji wearing long body trench coat hat sunglasses legs red hands _(with personalization)_
*Horse* - Handsome horse in black suit and tie with flowing mane
*Buccatini* - Spaghetti with peas
*Socrates* - Old man white hair white beard wearing white toga robe on skis with mountains _(with personalization)_
*Anemone* - Light blue sea anemone with arms listening to music on sand
*Cheese* - Cheese disco dancing with eyes
*Pig* - Pigs fly with white wings
*Dice* - 12 sided dodecahedron dice with numbers on all sides
*Chair* - Plastic pink chair with two legs walking wearing shoes
*Clock* - Grandfather clock with microphone and face
*Painting* - Framed portrait black fedora light blue polo and pants black shoes gradient background _(with personalization)_
*Cardigan* - Light pink furry cardigan with flowers
*Bicep* - Yellow bicep with heart emoji tattoo in center
*Gizmo* - Rainbow mousetrap toy with colorful gears and springs
*Lasso* - Cowgirl with lasso full body long dark hair
*Candy* - Large pile of dome square shaped gumdrops dusty sugar
*Can of worms* - Lots of worms inside tin can spilling out top
*Gold tooth* - Gold tooth with smile with one gold tooth in mouth
*Eggman* - Fried egg with arms and legs
*Jelly donut* - Jellyfish with head of jelly donut
*Poodle shopper* - Pink poodle holding multicolored shopping bags sunglasses walking
*Rocker hand* - Yellow rock and roll fingers with black fingernails and spiky bracelet
*Parrot popsicle* - Popsicle in shape of parrot
*DJ* - Man with sunglasses DJ black jacket skinny tie headphones scratching records _(with personalization)_
*Green apple* - Green apple with smiley

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✈ Denys Davydov Telegram Channel:
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You may check the military map here: https://militaryland.net/
https://deepstatemap.live/
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My name is Denys, and I am Boeing 737 Captain. Before I used to fly ATR 42/72.
I am making the videos on this Pilot Blog channel to encourage people all around the world to join our aviation community.
Here you'll see interesting aviation videos from pilot's perspective. Enjoy:)

Merry Christmas guys! Today we are bringing Chinese students to experience American diner staples for the first time. We are going to be eating a full days meal from breakfast to diner- loool I'm talking burgers, jumbo breakfast and everything in between!
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Recently, Kevin followed my diet plan and lost an impressive 12 pounds. But now, we're taking it up a notch: what happens if he takes on the fitness challenge of copying my intense training program for the next 30 days? Could this 30 day fitness challenge work for a beginner with a completely different body type? Or will the training be too much for him, both physically… and mentally? How much muscle can Kevin gain in 30 days? Here’s Kevin’s 30 day body transformation.

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So before today, Kevin's workout plan consisted of 3 full body workouts per week, each being about 45 minutes long. During the 30 day fitness challenge, however, his workouts will jump to 5 workouts per week. Each workout lasts at least an hour. It also utilizes reverse pyramid training to increase my strength while maximizing growth. Reverse pyramid training involves doing your first set with the heaviest weight, aiming for lower reps (anywhere between 4 to 6 reps). After that, you drop the weight by about 10% for the rest of your sets just to get the training volume. I also like to superset my training. It’s a proven approach that can help you do more in less time. But it can be exhausting, especially for beginners.

Kevin’s starting weight is just over 216 lbs. Over the next 30 days of this fitness challenge, I hope his training can accelerate his fat loss journey and help him shed off at least a few pounds. But I also want to see just how much strength Kevin can build on his push-ups, presses, and chin-ups and how his muscles will respond and grow to all the training. And lastly, I’m not gonna lie, Kevin’s conditioning needs work. He not only gets easily gassed between hard sets, but any sort of cardio totally wipes him out. I’m gonna see if we can not only get him stronger and leaner but fitter as well.

Something I quickly was that just because one exercise is a great fit for me, doesn’t always mean it’s a great fit for Kevin. For example, when I tried running Kevin through dips, the exercise was too challenging. So we had to swap them for an easier exercise that still hits the lower chest: incline push-ups. Now, most people associate “rest days” with doing absolutely nothing. At least, that’s what Kevin had in mind when going into this 30-day body transformation journey. But doing the right amount of movement can actually help speed up Kevin’s muscle recovery. Not only was Kevin’s poor conditioning holding him back from his workouts in the gym, but there’s some new research suggesting that improving your cardiovascular fitness may provide benefits in blood flow inside your muscles and lead to faster muscle growth. So we’ll get Kevin moving and doing a few higher-intensity workouts to get his heart pumping even on rest days.

The only problem ... Kevin is struggling with the time commitment. At first, I tried using rest-pause sets to condense his workouts. With rest-pause sets, you use the exact same weight and try to do as many reps as you can on your first set, rest just 15-30 seconds, then again try to do as many reps as you can, and repeat that until you get to 30 reps total. But Kevin wasn’t thrilled with it. Thankfully, a recent study from my good friend Dr. Brad Schoenfeld’s lab found that even doing just 1 set per exercise can still lead to significant gains, as long as you’re pushing hard enough. So, while Kevin might not “maximize” his gains with this approach, he’d happily trade a little muscle for cutting his workouts down by a third.

A quick check-in on Kevin’s progress in week 3 found that he’s improved on his sprinting and various exercises, including push-ups, chin-ups, chest press, and Romanian deadlifts. As for his weight, it’s stayed more or less the same at 215 lbs. But I wasn’t overly concerned. With every single lift in the gym going up, and Kevin training with a lot more intensity and volume than before, there’s a strong chance he’s experiencing muscle gain as he’s losing fat through the 30 day fitness challenge. Also known as body composition.

Results time on day 30: Kevin’s chin-ups jumped from 2 on day 1 all the way to 5 chin-ups by day 30 of our 30 day fitness plan. A 150% improvement. As for his weight loss ...
Kevin dropped 3 lbs on the scale, but at the same time, he lost 2.5 cm off his waistline, which is a really good indication that Kevin was losing fat through this process while gaining muscle. And you can really see the difference in his photos even though he only dropped 3 lbs through the 30 day fitness plan.