Skinny guy, broader shoulders?

  • DancerJock

    Posts: 58

    Nov 13, 2015 3:56 PM GMT
    I've always been lean (6'4", 175), with long limbs, and would like to have broader shoulders. I've had good results building with the "Scrawny to Brawny" book though I would like to see if anyone has advice for skinny guys who want to get bigger across the shoulders. Any success stories out there I can emulate?
  • Edepic

    Posts: 88

    Nov 14, 2015 5:11 PM GMT
    The military press is probably the best shoulder exercise and the bat stretch can really improve your posture and get your shoulders in a wider position.
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    Nov 14, 2015 5:47 PM GMT
    Build your back!! That would give a broad shoulder look.
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    Nov 14, 2015 6:38 PM GMT
    I'm working on the same thing. Every one tell mes to do shoulder shrugs , face pulls and military press. Doing wide hand push-ups every morning is a great way to get started.
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    Nov 14, 2015 8:57 PM GMT
    I always thought broad shoulders were a feature of one's bone structure. Well developed traps and lats are something else.

    Broad shoulders have their caveats too. The broader the shoulders -- and I mean the bone structure -- the wider the chest area and the harder it becomes for you to develop pecs.
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    Nov 14, 2015 10:06 PM GMT
    For a broader/wider look concentrate on your delts! Do lateral raises. I like kettlebells for these. icon_wink.gif

    But seriously though, wait for some of the actual bodybuilders and/or PTs on this site to comment. Listen to them first. icon_cool.gif

    Good luck!
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    Nov 15, 2015 1:19 AM GMT
    ^

    That depends on how you interpret OP. If he doesn't know any good shoulder exercises and he's just looking for guidance on such exercises, that's fine. On the other hand if he's trying to emphasize development of a body part he feels self-conscious about, then taking his question seriously will only make matters worse for him.
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    Nov 15, 2015 1:24 AM GMT
    I would try push-presses and barbell pullovers lying down.
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    Nov 15, 2015 7:22 AM GMT
    Speaking only for my own aesthetic prefs, I'd have the OP add in some daily pull ups and rows to get a nice Vee shape going.

    But really, already in the 95th percentile, so no big deal.
  • training_guy

    Posts: 271

    Nov 15, 2015 10:04 AM GMT
    Don't just focus on delts, you want to develop an all round physique.
    You need to focus on powerlifting for a few years, learn the technique and build up strength on over head press, deadlifts, pull ups, bench press, dips, chin ups & squats, they are all the exercises you need for now.
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    Nov 15, 2015 10:10 AM GMT
    I think it depends on your natural frame, though you can add muscle in specific areas to give you a broader appearance. Overall though try not to focus on wanting one really good thing that you don't have/ might be too hard to obtain, look at what you already have going on that is unique and sexy, and accentuate that.
  • DancerJock

    Posts: 58

    Nov 15, 2015 2:45 PM GMT
    Thanks for all the good replies and advice. It seems like the answer to my question is that you can't do much to broaden shoulders beyond the frame determined by your bone structure.

    So I'm going to continue with my whole-body routine, since I've liked the results I've been getting, and maybe add some more lats work to increase mass in my upper torso.
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    Nov 15, 2015 2:59 PM GMT
    training_guy saidDon't just focus on delts, you want to develop an all round physique.
    You need to focus on powerlifting for a few years, learn the technique and build up strength on over head press, deadlifts, pull ups, bench press, dips, chin ups & squats, they are all the exercises you need for now.


    I didn't tell him to only focus on his delts. He is currently working out. So he has a plan in place.
    If he wants to broaden the look/width of his shoulders, then building up his delts WILL do that. It's not rocket science.
    Yes he should be concentrating on his overall physique. But to address his immediate question, delts would be a way to go if his bone structure is not his friend in that area. icon_rolleyes.gif
  • training_guy

    Posts: 271

    Nov 15, 2015 3:04 PM GMT
    I didn't say you did, I was directing my excellent advice at the OP.
    He needs to be building up some thickness & density in the first place, through compound exercises, before doing exercises like lateral raisers etc.
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    Nov 15, 2015 3:53 PM GMT
    training_guy saidI didn't say you did, I was directing my excellent advice at the OP.
    He needs to be building up some thickness & density in the first place, through compound exercises, before doing exercises like lateral raisers etc.


    IC..since I was the only person to say work on your delts specifically, and you said, 'Don't just focus on delts, ...' it sounds like that's exactly what you did do.

    BUT...I will yield to your obvious greater knowledge in this subject matter given the physique you have, as compared to the body I have. icon_cool.gif You obviously know what you are talking about. icon_biggrin.gif (No snark intended at all here.)
  • training_guy

    Posts: 271

    Nov 15, 2015 4:12 PM GMT
    Aw no, am no expert! But it worked for me!!
    No the title of the thread said "broader shoulders" that was all!
  • DancerJock

    Posts: 58

    Nov 16, 2015 7:04 AM GMT
    bachian saidthe wider the chest area and the harder it becomes for you to develop pecs.


    Interesting point, thanks for mentioning it. I guess every frame-type has some advantages and some challenges
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    Nov 16, 2015 3:32 PM GMT
    Musclefetish saidFor a broader/wider look concentrate on your delts! Do lateral raises. I like kettlebells for these. icon_wink.gif

    But seriously though, wait for some of the actual bodybuilders and/or PTs on this site to comment. Listen to them first. icon_cool.gif

    Good luck!


    I second the use of lateral raises.
  • training_guy

    Posts: 271

    Nov 16, 2015 7:21 PM GMT
    Do lateral raisers by all means but focusing on over head press would be way more more effective in the long run.
  • badbug

    Posts: 800

    Nov 17, 2015 7:52 AM GMT

    If you want broader shoulders that is easy as pie my man.

    Now your genetics will determine just how broad they get, but they will get broader by a large degree. The human body is amazingly adaptable.


    I am going to assume roids are out, so we won't go there.

    The first most important part, is diet. Protein, fat, vitamins and minerals. Getting the right macros for growth and recovery is 90 percent of it.


    The second part is good heavy lifting with proper form, followed by stretching and proper rest.

    Rest is huge. Rest is the secret weapon that skinnier people usually mess up on. Mesomorph types tend to get by overtraining better than skinny people, most people, almost all people overtrain.


    You say you have always been lean, well you are going to have to soften up for awhile. It is very hard to add serious size and density while staying too lean. It's also not overly healthy, you want a nice rich nourishing environment for muscle and tendons and bone to grow.


    As far as exercises, you want heavy compound movements. Bent over barbell rows, and deadlifts.

    Maybe you do a super set of military presses, but that's it in the beginning.


    A good start would be:

    Warm up, do a light walk for 5-10 minutes.

    Maybe do a few lateral raises or front dumbell raises with 2 lb weights. Just getting blood flowing. Get those tendons nice and warm, expanding and strong.


    Then move on to deadlift.

    Warm up with just the bar. 10 reps with just the bar, good form but fast.

    Rest 1 minute.

    Do another 10 reps with just the bar. same situation. Rest another minute.

    Then do 10 reps with maybe 10s or 25s depending on your strength on the bar. Still light weight, still for fairly fast reps.


    So, at this point you've probably done about 8 sets of various light exercises and are now ready to rock.....


    You will need to establish want you can do,

    but you want to follow something like


    8 reps max
    6 reps max
    4 reps max
    2 reps max

    Resting 2 minutes inbetween each set. Maybe even 3 minutes.

    After your last set, rest 5 mins to give your body time to recover.

    Next, you do your barbell. You are already warm, so one light set with the bar is good.

    same formula

    8,6,4,2 with two mins inbetween each set.

    Only since this is your day at the gym done, you finish off with a superset of military presses light weight, just to force more blood into the tissues and hit the last few fibres a little better.



    You down some protein shake and simple carbs, do your stretching (i do stretching at end only, i believe it is better at end)

    A good stretch at the end is huge.


    you do a routine like this, once a week and you segregate days. So if

    you do shoulders on day 1 of your split
    you do nothing on day 2 but rest

    Day 3 you head back to the gym and do something else, you won't do shoulders again till day 8 (or the next week) if they have recovered.



    Anyways, this was long and you might not even care but i figure i post this and anyone interested can PM or ask more questions, or debate with me about better methods.


    I will say, finding what is right for you is hugely important.


    But don't think your genes limit you. They do to an extent, but you can get plenty bigger than you are, you just won't be able to get bigger than you can, you feel me





  • DancerJock

    Posts: 58

    Nov 18, 2015 12:38 AM GMT
    Thanks for the great detailed reply. I finally learned to stop overtraining about ten years ago, and to stay eating big: whole food sources of protein, fat, and slow carbs, with some faster carbs (like blueberries) right after lifting for muscle glycogen recovery. I also supplement with pea protein. Still need to get more sleep though, that's a challenge.

    I'm with you on the compound lifts with light-weight warm up, then heavy reps. I also prefer stretching after lifting; I read that it reduces injury compared to stretching before lifting. So I do some light cardio before I lift to get everything warned up.

    So far, I've been doing only compound lifts, and wondered if I could benefit by adding some targeted lifts like delts. Funny thing is, my shoulders are bigger now doing just compound lifts than they were when I used to do front, medial and back delt lifts. Probably that's from eating more and training less.
  • badbug

    Posts: 800

    Nov 18, 2015 5:33 AM GMT


    I would say keep going while you are still growing.

    There isn't much need to change the plan if you aren't hitting any plateaus.

    Aslong as the weights keep getting bigger and the t-shirts keep getting tighter, stick with what is working.

    You can add some isolation exercises, or just add different compound exercises, but maybe work those in by dropping rows or something.

    Like maybe every 2nd week, you do isloations instead of rows for a few months.


    Play around with it. The idea though, is to keep moving forward, having an idea of how sore you are and how you recover.

    You don't want to pile on a bunch of isolation exercises that are more about fine tuning rather than adding mass.


    Also, squats. I just assume you are doing them. Doing heavy weights on your legs, releases the most amount of Growth Hormone, that helps you whole body.

    Also, not eating much fat before you workout, helps too. You will release more Growth and have higher Test ratios, before you consume fatty foods.


    I like to workout after my first meal of the day, which consists of no fat at all. Course that's not always possible......but you want to limit your fats, till after your first workout and recovery meal.


    Again, this is probably sh)t a lot of people don't worry about, cause they got the genes to just grow no matter what they do.


    And if you are juicing of course, you don't worry about your hormone levels! lol



    No thanks man, it's motivating to me, just talking about this shit. It's like, workout porn or something....i want to go lift something right now. icon_biggrin.gif
  • DancerJock

    Posts: 58

    Feb 19, 2016 5:44 AM GMT
    workout porn! Great way to keep your interest ; )