BUILDING BROAD SHOULDERS
Achieving a powerful and confident physique often starts with the quest for broad shoulders—a physical trait that not only reflects strength but also holds a special appeal to both men and women.
In this comprehensive guide, we will delve into the scientific aspects of building broad shoulders and the strategic steps you can take to achieve this coveted attribute.
By understanding the science behind shoulder development, we'll guide you towards unlocking the potential for eye-catching, well-defined shoulders.
WHAT ARE BROAD SHOULDERS AND WHY DO MEN WANT THEM?
The concept of "broad" shoulders refers to a distinct width and proportionality that sets the shoulder region apart from the rest of the torso.
This characteristic is not only aesthetically pleasing but also holds an evolutionary significance, making it a highly desirable trait.
Research has shown that men with broad shoulders are often perceived as more physically attractive by women, and this appeal is accentuated when paired with a slim waist—a combination that adheres to the ideal 1.618 shoulder-to-waist ratio.
This ratio is very achievable for most guys if they have a solid amount of muscle mass and are in a healthy body-fat range to maintain a taut waist.
Besides being physically attractive to women, I think most guys want broad, defined shoulders because they're a sign of power, strength, masculinity and dominance over other men.
Interestingly enough, there's a high density of androgen receptors found in your shoulders, neck and traps.
Another cool fact is that surprisingly, the shoulders are actually the largest muscle in the upper body (followed secondly by the triceps).
This is why it doesn't make sense to lay down and hit a billion sets on the flat bench press.
Your shoulders have a huge potential to grow, and if you look at the physiques of most of Hollywood's leading men, they tend to have big broad shoulders accompanied by a well-developed chest.
I think gym and bodybuilding culture massively downplays the importance of building bigger shoulders, especially for natural lifters. Think of it like this. Big droopy chest with small, flat shoulders OR big 3D delts with a regular chest. I know which one looks more masculine.
HOW TO MEASURE SHOULDER WIDTH AND CIRCUMFERENCE
Accurately measuring your shoulder dimensions is a crucial starting point on your journey to broader shoulders. Understanding the difference between shoulder width and circumference is key to gauging your progress effectively.
HOW TO MEASURE SHOULDER WIDTH
Shoulder width, also known as biacromial breadth, is the distance between the outermost points of the shoulder muscles.
To measure it, stand upright with your arms at your sides and use a tape measure to find the distance between these points.
Monitoring changes in shoulder width over time provides insights into muscle development progress.
HOW TO MEASURE SHOULDER CIRCUMFERENCE
Shoulder circumference, or shoulder girth, considers the overall size of the upper back, chest, and shoulders, including muscle and fat.
Stand upright with arms at your sides and measure around the widest point of your shoulders. This measurement reflects muscle gains and can be influenced by diet and exercise.
HOW TO GET BROADER SHOULDERS
Unlocking the potential of broad shoulders involves a strategic approach that combines targeted exercises, proper nutrition, and a focus on overall body composition.
STEP 1 - PRIORITISE GETTING LEANER
Before diving into shoulder-specific exercises, focus on achieving a lean physique.
Reducing body fat percentage and slimming the waist creates a V-taper that emphasises shoulder width. If your BF is too high, it doesn't matter how muscular you are, you simply won't have that taut waist.
At Eternobody, we promote that sleek 'GQ look' that looks just as good on the beach as it does in a suit. You don't want the blocky, blobby, blubbery look.... trust me.
Losing unwanted fat around your waist will accentuate your V-taper, giving off the illusion that you have broader shoulders. Having some decent lat development can also help here.
An optimal body fat percentage of around 12% or lower is a valuable starting point.
STEP 2 - CHOOSE THE RIGHT EXERCISES FOR BROAD SHOULDERS
Effective shoulder development hinges on exercises that stimulate muscle growth. Prioritise compound movements such as overhead, incline, and flat bench pressing.
Incorporate isolation exercises like lateral raises to refine shoulder definition.
You want to get VERY strong in the 6-10 rep range for these heavy compound pressing movements but if you want rounded and broad shoulders, your program must include a healthy amount of isolation work.
I have personally always found (on myself and clients), that shoulders respond a lot better to higher volume compared to most muscle groups.
For an in-depth approach, explore the Adonis Evolution Program, which employs advanced techniques like rest-pause training to supercharge shoulder development.
STEP 3 - DEVELOP YOUR UPPER BACK AND UPPER CHEST
Broad shoulders are complemented by a well-developed upper back and upper chest. Exercises such as the following are great for training your upper back:
- Weighted chin-ups
- Sternum pull-ups
- Incline DB rows
- T-Bar Row
- Seated Cable Row
- Single-arm bent-over DB row
Exercises such as the following are great for training your upper chest:
- Incline DB press
- Incline bench press
- Flat bench press
- Incline press machine
- Overhead press
- Low to high cable fly
By including these exercises in your routine, you enhance the overall thickness and balance of your upper body.
It'll create what we call the 'plate of armour effect' where your whole upper shelf is developed and powerful.
Building broad shoulders involves a blend of scientific understanding and targeted efforts. Through accurate measurement techniques and informed exercise choices, you can work toward achieving a well-proportioned and impressive shoulder structure.
Embrace the journey of sculpting your physique, and remember that a holistic approach, along with consistent dedication, will help you attain the broad shoulders you desire.