How To Get Bigger Shoulders

how to get bigger shoulders

To get bigger shoulders you need to do exercises to build up the front, side & back parts of your shoulders so…

To build up the front of your shoulders…

Click on photos to see how to do exercise

To build up the side/middle of your shoulders…

Click on photos to see how to do exercise

To build up the back of your shoulders…

Click on photos to see how to do exercise

Do this 4 part workout 1-to-2 days per week To Get Bigger Shoulders…

Click on photos to see how to do exercise

Click on photos to see how to do exercise

Click on photos to see how to do exercise

Click on photos to see how to do exercise

Always work the middle of your shoulders 1st in any shoulder workout

It really does not matter in which order you work your front, middle or the back of your shoulders but…

The middle of your shoulders is probably the biggest most visually appealing part of your shoulders and due to you doing lots of chest and back exercises…

The middle of your shoulders become underdeveloped and out of proportion with the front and back of your shoulders so if you begin your shoulder workout by working the middle of your shoulders with lateral raises…

Big shoulders + Bigger back = Smaller looking waist

Building up your shoulders (especially the middle of your shoulders for that wide look) along with getting a bigger back will help you get that V-shape body that'll make your waistline look smaller and of course…

If you do fat burning exercises along with a healthy diet you can shrink your waistline even more.

Make your shoulders get stronger every workout so…

Keep a training log and try to make your shoulders stronger each workout by using more weight, doing more reps and/or sets each workout you do so basically…

You want to do better each workout or beat your last workout each time you workout because a stronger shoulder is a bigger shoulder and shoulders can't get bigger and stronger by getting weaker every workout or by you using the same amount of weight, reps and sets each workout and you don't have to wait until the next workout to get stronger…

You can get stronger within the workout you are doing by lifting more weights or doing more reps as you do each set. - For example…

Let's say in one workout you do 5 sets of 6 reps using 150 pounds for the push press then the next time you workout you want to…

How often should you workout your shoulders?

You can do the FULL shoulder workout on this page 1-to-2 days per week taking at least 1 day off (preferably 2-to-3 days off) but like I said…

Proper nutrition for bigger shoulders

See how many calories you need to eat to build muscle mass along with how much protein you need in your diet to get bigger shoulders.

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There are 15 comments

So, what if we prefer shoulders vs chest growth? Instead of your original schedule, how would it be like: day 1: lateral raises, military press, triceps extension; day 2: rear flyes, chin ups, bic curls; day 3: squats, calf raises?
Basically instead of bench or dips, doing military presses?

November 20, 2017

Adrian Bryant

yes but to get that borad and wide look you need to focus on lateral delts which military, dips and benchs do very little.

upright rows wider grip and face pulls will do lateral delts

November 21, 2017


Hi Adrian, i would like to ask you if there is any alternatives to vertical movements for my shoulders.

I kinda have back pain, so i found a replacement for my traditional back squat which is a dumbbell sumo squat, but cant figure out one that would address the shoulder.

I only have an issue when its comes to lifting vertically but no horizontally.


February 10, 2017

Adrian Bryant

if your concern is finding an exercise for the front delt then simply do the flat or incline bench

February 11, 2017


Will this widen shoulders for men in 20s?

May 30, 2014

Adrian Bryant


May 31, 2014


Hi adrian my question is .. What is better to lose fat and build muscle , a high number of reps and a medium weight or low reps high weight and what is their benefits .. And what do u think is better for me am a 189 cm 86kg male mma fighter .. Thanks alot man

May 09, 2014

Adrian Bryant

see #1 for best exercises to build muscle and burn fat

May 11, 2014


losing fat and gaining muscle is the holy grale of weightlifting.
it has nothig to do with weight or exercise, but nutrition.
lower your calories and carbs, and increase your protein intake.
or try carb cycling.

July 28, 2014


Thank you very much Sr.

December 07, 2013


i want my shoulder become broad or wide like jonh cena or can i achieved is possible?

June 06, 2013

Sam Drucker

Read the web page and loads of info.I did and noe dude i'm HUGE.

October 16, 2014


How to get huge round shoulder mass and a bigger chest?

August 03, 2012

Adrian bryant

the answer for shoulders is on this page

go here for chest

August 03, 2012

He lost 120 pounds on Adrian bryant Plan

How He Do It?
He did the "Bed Sheet" Workouts in Adrian's Fat Loss Plan 4x a week

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