Find out how to get wider shoulders in 30 days following the tips from Max Posternak.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance 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 latest videos shared was a mix of exercise tips and nutrition on how to get wider shoulders in 30 days. Check out his main points.
How to Get Wider Shoulders in 30 Days
Hit Shoulders At Least Twice Per Week
In Posternak’s opinion, the best way to split your workout would be:
- Shoulder, biceps, triceps
- Glutes, quads, hamstrings and calves
- Chest, back
“By doing three days on and one day off you can directly hit your shoulders twice a week, every week.” Training your shoulders twice a week will lead to significantly more training volume, which is imperative to get wider shoulders.
Progressive Overload Exercises
Another obvious, but important tip on how to get wider shoulders in 30 days is to increase the weight you lift for all your shoulder exercises. This is the most efficient and straightforward way to apply progressive overload to your shoulder workouts.
Train to Failure
When doing your sets, make sure you are hitting true failure. “Don’t just stop at 6 or 7 reps because you hit your target with this heavier weight load,” Posternak explains. If you can squeeze more reps, even if it is slightly a cheat rep, you shouldn’t stop and aim for true train to failure.
Exercises Must Focus On Lateral and Posterior Heads
You want to do 3-4 shoulder exercises for 3 sets each before moving on to your biceps and triceps (if you did the split Posternak suggested earlier). You want exercises to focus on your lateral and posterior heads because your front delts will already be getting enough attention when you do bench presses.
Even bicep curls stimulate your front head of the shoulders while the other two remain mostly unaffected by these common exercises.
A few exercises you should try are Arnold press, bent-arm lateral raise, regular lateral raise, behind-the-back cable raise, dumbbell and cable reverse fly.
Eat Enough Protein
Ideally, if your goal is to build muscle and size, you want to spread your protein intake throughout your meals. Without enough protein, it will be difficult to build more muscle.
Clean Calorie Surplus With Whole Foods
This goes hand-in-hand with the previous point on how to get wider 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.
Sweet potatoes, brown rice or oats before your workout might help you perform closer to your maximum potential, Posternak advises. Aim for 200-300 calories above maintenance.
Supplement With Creatine
Take creatine over the next 30 days to get wider shoulders. You don’t have to, but creatine is one of the few supplements that have enough scientific research that proves it can help with strength, athletic performance and enhance muscle growth.
High-Rep Drop Set On Last Set
This tip is for more advanced lifters. After you hit failure on your third set of every exercise, grab a lighter weight that you can perform for 12-20 reps and then you squeeze out as many reps as you can before hitting failure.
Beginners won’t need this much volume to increase their shoulder width.
And that is Posternak’s tips on how to get wider shoulders in 30 days. If you want to know more, see his video below.