How to Get Wider Shoulders in 30 Days
Find out how to get bigger shoulders in 30 days with Max Posternak’s tips.
Max Posternak is the founder of Gravity Transformation, a website focused on providing tips and workout guides for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.
Although Posternak usually talks about losing weight, one of his most recent videos was a mix of exercise tips and nutrition on how to get bigger shoulders in 30 days. Check out his key points.
How to get broader shoulders in 30 days
Hit Shoulders at least twice a week
According to Posternak, the best way to break up your workout would be as follows:
- Shoulder, biceps, triceps
- Glutes, quads, hamstrings and calves
- chest, back
“If you put three days on and one day off, you can hit your shoulders squarely twice a week every week.” Training your shoulders twice a week results in significantly higher training volume, which is essential for broader shoulders.
Progressive overload exercises
Another obvious but important tip for getting broader shoulders in 30 days is to increase the weight you lift for all your shoulder exercises. This is the most efficient and direct way to apply progressive overload to your shoulder training.
train to failure
When you do your sets, make sure you hit real failure. “Don’t just stop at 6 or 7 reps because you’ll reach your goal with that heavier load,” explains Posternak. If you can squeeze out more reps, even if it’s an easy cheat rep, don’t stop and aim to train to failure.
Exercises must focus on the lateral and rear heads
You should do 3-4 shoulder exercises for 3 sets each before moving on to your biceps and triceps (if you did the previously suggested split posternak). You want the exercises to focus on your lateral and rear head, since your front deltoids get enough attention even with the bench press.
Bicep curls also stimulate your front deltoid head, while the other two remain largely unaffected by these common exercises.
A few exercises to try are the Arnold press, bent-arm lateral raises, normal lateral raises, behind-the-back cable raises, dumbbells, and reverse cable fly.
Eat enough protein
If your goal is to build muscle and mass, ideally you should spread your protein intake across your meals. Without enough protein, it will be difficult to build more muscle.
Cleanse the calorie surplus with whole foods
This goes hand in hand with the previous point on how to get bigger shoulders in 30 days. If you want to increase your size, you need to be in a calorie surplus, but that doesn’t mean you should eat a lot of junk food because of its high calorie content.
Eating sweet potatoes, brown rice, or oats before a workout might help you get closer to your maximum potential, advises Posternak. aim up 200-300 calories above maintenance requirements.
Supplementation with creatine
Take creatine for the next 30 days to get broader shoulders. You don’t have to, but creatine is one of the few supplements that has enough scientific research to show it can help with strength, athletic performance, and muscle growth.
High rep drop set on the last set
This tip is for advanced strength athletes. After you hit failure on your third set of each exercise, pick a lighter weight that you can do for 12-20 reps, then push out as many reps as you can before you hit failure.
Beginners don’t need that much volume to increase their shoulder width.
And these are Posternak’s tips on how to get broader shoulders in 30 days. If you want to know more, watch his video below.
VIDEO – How to get broader shoulders in 30 days
Read more: The 7 Best Shoulder Exercises to Trigger Massive Growth