Discover how to build broader and bigger shoulders in 30 days with some tips from Max Posternak.
Max Posternak, the fitness guru and founder of Gravity Transformation, renowned for his expertise in weight loss, recently shifted gears to share a wealth of knowledge on achieving wider shoulders in just 30 days. Boasting over 5.5 million subscribers on his YouTube channel, Posternak is a trusted source in the fitness community. Let’s dive deeper into the key points he outlined for anyone looking to sculpt their shoulders for a broader and more powerful physique.
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Source: Courtesy of CrossFit Inc.Build Broader and Bigger Shoulders in 30 Days
1. Hit Shoulders At Least Twice Per Week
Posternak’s workout split recommendation is not just a routine; it’s a strategic approach to maximize shoulder development. By structuring your weekly routine to include specific days for shoulders, biceps, triceps, glutes, quads, hamstrings, calves, chest, and back, you can directly target your shoulders twice a week. This frequency ensures a higher training volume, a critical factor for achieving broader shoulders.
2. Progressive Overload Exercises
In the pursuit of wider shoulders, the importance of progressive overload cannot be overstated. Increasing the weight you lift for all your shoulder exercises is the most straightforward way to apply progressive overload to your workout routine. This ensures that your muscles are consistently challenged, promoting growth over the 30-day period.
3. Train to Failure
Pushing your limits is a theme Posternak emphasizes, and training to failure is a crucial aspect of that philosophy. Simply reaching a predetermined rep count is not enough; you should aim for true failure. Even if it means incorporating a slight cheat rep, continue until your muscles can no longer perform the exercise. This intensity is key to stimulating muscle growth.
Source: Nigel Msipa4. Exercises Must Focus On Lateral and Posterior Heads
To maximize shoulder width, Posternak suggests incorporating 3-4 shoulder exercises for 3 sets each into your routine. However, the key is to focus on the lateral and posterior heads, as the front delts receive sufficient stimulation during exercises like bench presses and bicep curls. Diversify your routine with exercises like the Arnold press, bent-arm lateral raise, regular lateral raise, behind-the-back cable raise, and dumbbell and cable reverse fly.
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5. Eat Enough Protein
The role of nutrition in muscle building cannot be overlooked. Posternak stresses the importance of spreading your protein intake throughout your meals to support effective muscle growth. Protein is the building block your body needs for repair and growth, making it an essential component of your broader shoulders journey.
6. Clean Calorie Surplus With Whole Foods
While a calorie surplus is necessary for size increase, Posternak emphasizes the importance of maintaining a clean surplus. Instead of resorting to high-calorie junk food, he recommends wholesome options such as sweet potatoes, brown rice, or oats before your workout. This approach provides the necessary energy for optimal performance without compromising on nutrition.
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7. Supplement With Creatine
Considering supplementation, Posternak recommends incorporating creatine into your routine over the next 30 days. Supported by ample scientific research, creatine is known for its potential to enhance strength, athletic performance, and muscle growth. This supplement can be a valuable addition to your quest for broader shoulders.
8. High-Rep Drop Set On Last Set
For advanced lifters seeking an additional challenge, Posternak introduces the concept of a high-rep drop set on the last set of every exercise. After reaching failure on the third set, grab a lighter weight and aim for 12-20 reps before hitting failure again. This technique adds an extra layer of intensity for those looking to push their limits and maximize shoulder gains.
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Following Max Posternak’s comprehensive guide diligently promises not only broader shoulders but also a deeper understanding of the science and strategy behind effective muscle building. For a more detailed breakdown of these tips and a visual guide, be sure to check out Posternak’s video below, where he delves into each point with precision and expertise.
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Strong shoulders are essential for individuals who engage in regular exercise due to their multifaceted role in overall fitness and injury prevention. These powerful muscles play a pivotal role in upper body movements, enhance posture, and contribute to a stronger core.
Firstly, strong shoulders are crucial for executing various upper body exercises effectively. Push movements, such as bench presses, overhead presses, and push-ups, engage the shoulders extensively. A strong shoulder girdle ensures proper form and technique, maximizing muscle activation and preventing injury. Similarly, pull-ups and rows, which target the back and biceps, also benefit from strong shoulders, as they provide stability and support during these pulling motions.
Secondly, strong shoulders contribute significantly to improved posture. When the shoulder muscles are weak, they tend to slump forward, leading to poor posture and a rounded upper back. Strengthening the shoulder muscles, particularly the posterior deltoids and the rotator cuff, helps pull the shoulders back and maintain an upright posture, reducing strain on the neck and spine.
Thirdly, strong shoulders play a vital role in enhancing core strength. The core muscles, located in the abdomen and lower back, provide stability and support for the entire body. The shoulders interact closely with the core, and strong shoulders strengthen the core by providing a stable base for the core muscles to work against. This enhanced core strength improves balance, coordination, and overall athletic performance.
Finally, strong shoulders help prevent injuries. The shoulder joint is a complex ball-and-socket joint that is susceptible to injuries, particularly rotator cuff tears and impingement syndromes. Strengthening the shoulder muscles, especially the rotator cuff, increases the joint’s stability and reduces the risk of these injuries. By maintaining strong and resilient shoulders, individuals can safely engage in a variety of workouts without compromising their joint health.
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