00:00hi I'm Wy and when I started working out
00:02I just wanted to look good and I
00:04remember when I went in the gym the
00:05first exercise I saw was the bench press
00:07except however much I benched I still
00:09didn't look that great because it wasn't
00:11the chest it was the shoulders that made
00:14you aesthetic it's that popping shoulder
00:16that gives you the Vaper the broad frame
00:18and the illusion of a wow physique this
00:21video will show you how you can get
00:22bigger and wider shoulders first let's
00:25get into it I'll show you my shoulder
00:27now which obviously does doesn't look
00:30that great because I haven't got the
00:32pump on but the first thing you must do
00:35like anything in life is to specialize
00:39in that area let's say you wanted to get
00:41really good at Jiu-Jitsu what do you
00:43have to do you have to practice
00:44Jiu-Jitsu a bit more than other things
00:47let's say you wanted to get really good
00:48at a certain skill in soccer what do you
00:50have to do you got to practice that
00:52skill a little bit more the same thing
00:54is with the shoulder what does that mean
00:56have three shoulder days in the week
00:58train shoulders until you can't lift
01:00your arm anymore no you guys know by now
01:02if you watch this Channel that I vouch
01:04for a minimalist training system
01:05routines down below by the way where you
01:08actually can balance your workouts with
01:10other things in life so what does a
01:12shoulder focused routine look like
01:15within the minimalist system it might
01:17mean that your main compound exercise
01:19that you start your upper body day or
01:21your push day with is the overhead press
01:24and you go heavy on it you try to get
01:26strong on it and then you might throw in
01:29dumb Bell shoulder press seated or
01:31standing unilateral you might add in
01:34lateral raises and real delts into every
01:36upper body day routine every push day
01:38routine it's just weighting a little bit
01:40a bit more the shoulder as opposed to
01:42the chest and I think for most guys
01:45actually this is a very very smart idea
01:47because when you train shoulders you
01:49usually train the upper chest and these
01:51are way more aesthetic and also
01:54functional because if you think about a
01:56boxer right you've seen UFC fighters
01:57when they shadow box the that here and
02:00then they extend but their head is down
02:03so it mimics an incline bench angle this
02:06incline bench overhead press these are
02:08the things that are actually going to
02:09give you the shoulder specialize and
02:13focus on the shoulders and make that
02:15reflect in the routine itself next Point
02:18most people do too many lateral raises
02:21because immediately after the lateral
02:22raise you look in the mirror you're like
02:23 my shoulder's big and so you think
02:26that's what's going to make your
02:27shoulder big but you go home after a
02:29couple hours you look in the mirror the
02:30pump is gone and you look flat why is
02:33that because what actually gives you
02:35size in the shoulder is not lateral
02:37raises and read adults those are like
02:39the little cherry on top of the ice
02:41cream what makes the actual ice cream
02:43and the brownie is overhead press
02:45dumbbell shoulder press big compound
02:48shoulder pressing vertical pressing
02:50movement that's going to hit the front
02:52the lateral and the rear delt at the
02:54same time and that's what's actually
02:56going to grow the shoulder now if you
02:57don't abuse performance in Hing drugs
03:00and things like this which I advise you
03:02don't then you're not going to get just
03:04huge shoulders really quickly it's a
03:06stubborn muscle group you're going to
03:08have to pay your juice keep showing up
03:10to the gym and just get stronger and
03:12stronger on these pressing movements and
03:14let me tell you this is really the
03:16fastest way to get your shoulders big
03:18wide round and so on bigger shoulders
03:21stronger shoulders let's get on to the
03:23next point you might be thinking oh wait
03:25but I don't know how to do the overhead
03:27press I don't know how to do the form
03:28right it's I don't want to go to the gym
03:30you don't even need to go to the gym can
03:32you do push-ups okay great you're ready
03:34for the next step push-ups are like the
03:36bench press in the gym it just really
03:38targets the shoulder and the front
03:39shoulder and the chest but in order to
03:41really just pack on shoulder size you
03:44need to be training the shoulder in a
03:46preferential way with body weight
03:48training as well how do you do that is
03:50you basically change the angle so that
03:52it becomes more vertical so one
03:55intermediate SL Advanced way to do that
03:57is to do the pike push-up you can do it
04:00make it even harder by using like mini
04:02parallel bars and the variation after
04:05that which you want to build up to is
04:07hand stand push-ups this is no easy feat
04:11this is basically an overhead press
04:13turned upside down to be honest if you
04:16can do six reps eight reps with your
04:18body weight it already means you got a
04:20pretty damn good level of strength and
04:21it looks badass as well so I very much
04:24encourage those of you that are into
04:25body weight training to actually
04:27prioritize this like really make that
04:29the first first exercise of your body
04:30weight routine trying to build up to the
04:32handstand push-up and if you can even do
04:35handstand push-ups on Parallel balls or
04:37weighted handstand push-ups your
04:39shoulders will be good next recently
04:41after an injury I asked my mother
04:43actually did I get fat and she actually
04:46said you actually got really bigger and
04:48wider and I said wait that makes no
04:50sense I'm not stronger on the shoulder
04:51press what the hell is going on and what
04:54actually happened is that I started
04:56actually training my upper back and my
04:58lats a little bit more what actually
05:00happened is that because we all have
05:02this kind of rounded shoulder action it
05:05just looks a little narrower but because
05:07I trained the upper back and the lats it
05:10kind of made my shoulder sit wider even
05:13though the shoulder size stayed the same
05:15my whole physique kind of widened as a
05:19result of training the upper back and
05:21lats so you'll actually realize that for
05:23those of you guys that want a wider
05:25frame a broader frame that Vaper the
05:28best way to actually give you that width
05:30on the shoulder the illusion of a wider
05:32shoulder is to train the lats and the
05:35upper back you do that with for instance
05:37pull-ups lat pull Downs if you can't do
05:39pull-ups chest supported rows Rod Del
05:42flies all of these things are going to
05:44really train those muscles those scapula
05:46the traps the r boids that kind of give
05:48you that structure basically instead of
05:50making the shoulder bigger it's going to
05:51make your shoulder sit wider so look at
05:54this most people are like this imagine
05:57if you train the lats and you tense the
05:59L but you know this bodybuilding pose
06:01where they go like this you look like an
06:03idiot but this is an exaggerated point
06:06where because of the lat action it looks
06:08like the shoulders freaking sitting
06:10wider and of course I'm not going to
06:12walk around like a gim bro like this but
06:15just by virtue of training the lp
06:16muscles it will have that illusion next
06:18point the front side of the shoulder
06:20gets trained when you press the back
06:22side of the shoulder gets trained when
06:23you pull but the middle side of the
06:25shoulder which from the front gives you
06:27that extra little width that doesn't get
06:30hit that much so that's why a lot of
06:32people do side lateral raises it's a
06:34great exercise I've been doing it since
06:36the beginning of my gym Journey I'm
06:38still doing it now as I record this
06:39video it's a great exercise so do
06:41lateral raises whether it's with
06:43dumbbells whether it's with machine
06:44single leg whether it's with cables it
06:46doesn't really matter the main thing is
06:48that you don't use your arms and your
06:50wrist and you do this like flailing
06:51motion instead you keep your elbows
06:54maybe higher than your wrist is a good
06:56way to remember and just raise with your
06:58elbows and imagine your hands are just
07:00Captain Hooks for the dumbbell and just
07:03raise the elbows and already even just
07:05with your body weight do this with me
07:06now and you're going to feel it you're
07:07going to feel like the burn in the
07:09lateral ADT but basically you want to be
07:11training the lateral adts and also the
07:13rear delts that don't get trained as
07:15much generally so doing R delt flies r
07:19del fly machines this is a very great
07:21way to again add that icing on the cake
07:24the extra 20% the extra little pump that
07:26gives you that kind of oh wow right so
07:29so if you want to look impressive before
07:31a photo shoot look impressive just
07:33before you take your shirt off in front
07:34of your girlfriend or whatever you can
07:35do some of those ppex sizes but remember
07:37what I said 80% of the shoulder size and
07:40gains and width and all of that is going
07:41to come from what big compound movements
07:43shoulder presses pull-ups chest support
07:45of rolls and so on next guys leanness is
07:48going to make your shoulder look bigger
07:51than it is let's be honest if I stood
07:53next to one of these huge like truck
07:56drivers who's got a wider bigger
07:58shoulder the truck driver probably has
08:01wider bigger shoulders he's got a
08:02broader frame than me like you meet me
08:04in Korea you're going to be like hey
08:05normalized Guy high want he that's how I
08:07look but because I'm lean because okay
08:10I'm not super lean now but because of my
08:12body fat level is low what you get is
08:14let's see if you can get it in this
08:16angle it's like you know this kind of
08:18Separation The separation between the
08:21shoulder and the tricep the arm section
08:24and the shoulder section this separation
08:27only comes if you're low body fat
08:30imagine if your just chunky high body
08:32fat it's just one round lump even if his
08:36shoulder's bigger stronger and better it
08:38just won't look wide and good dropping
08:41to a lower body fat is like the secret
08:43source to making every muscle group look
08:46bigger wider than it actually is so if
08:50you're training for strength you're
08:51eating at a caloric deficit to get lean
08:53then that's one of the best ways to make
08:54your shoulder Pop I go into how to do
08:56that in various other videos so check
08:58those out next I I record the video like
09:00this talking like this like a robot you
09:02guys going to click off in 2 seconds but
09:05if I open up my chest okay and I kind of
09:09let my Palms see the camera this already
09:11is better proportion my shoulders
09:13genuinely got wider as I made that
09:16change if your upper back's developed
09:18and your shoulders are wide compared to
09:20your waist then that's what makes you
09:22look wide you know what I mean like if
09:24you taped this length right now and
09:26compared it to you watching it it's
09:28probably not even like wider or maybe
09:30just a little bit wider like not that
09:31much but the illusion is created because
09:34of leanness and because of the
09:35proportion and because of the posture if
09:38you just imagine the quintessential like
09:40just computer like person just this
09:43posture walking through like a crowded
09:45Market you you've seen these like upper
09:46back bent this is exactly what you don't
09:49want with shoulder width look at that
09:51right so do the opposite of that with
09:53all the tips that I gave you unlock this
09:57open your palms up to the world be
09:59confident and that's how you actually
10:01unlock the shoulder that you already
10:03have plus of course all of the exercises
10:05that I shared with you that's it for
10:07today guys I hope this video helped you
10:08if it did please share it with someone
10:12uh that you think could be helped by it
10:14see you in the next video
