Need help with shoulder broadening

Scroll to see replies

Soo should I aim for lower or higher reps? Lol

Posted from TSR Mobile

For mass I would aim for a higher rep count of around 10-12 reps but for improving strength reduce that to around 3-5 reps.

Reply 21

Scoobiedoobiedo

You'll gain just as much mass from low reps as high reps, with the added benefit of gaining much more strength, so long as your total workload is enough. Why do people seem to insist on making rep ranges black and white?

You're allowed to use multiple rep ranges, for example:

OHP 5 X 5
Dumbbell press 3 X 8
Facepull 3 X 10-12

Some people would also be surprised to know that you don't have to work exclusively in 3,4 or 5 sets for an exercise.

Reply 22

h3isenberg

I think as long as you stick between 5 - 15 it's fine, but ideal reps vary person to person. Once you start training you'll find your preferred rep range.
Heavy overhead press for the front deltoid to give that thickness.
Lateral raises for the medial deltoid to give that width and round look.
Rear delt flyes or facepulls for the posterior deltoid is vital to improve posture and you don't want to neglect them or you'll get impingement.

Reply 23

Angry cucumber

Original post by iron_lloyd

Soo should I aim for lower or higher reps? Lol

Posted from TSR Mobile

Ok, by your posts, it seems you're very much a beginner. Get on a good beginnner programme like Starting Strength, Stronglifts 5x5 or Ice Cream Fitness 5x5. They'll do lots for your shoulder broadening.

Heavy OHP combined with something like a facepull and if you feel you need them lateral raises will be more than enough for your shoulders.

Original post by Scoobiedoobiedo

This. PRSOM

Reply 24

iron_lloyd

Original post by Angry cucumber

I definately think my shoulders are extemely weak, struggled to do 4 - 10 arnold presses at 10kg :/ ...

Posted from TSR Mobile

Reply 25

StuartPatrick94

Original post by iron_lloyd

Soo should I aim for lower or higher reps? Lol

Posted from TSR Mobile

Just follow a decent proven novice routine, but in whatever you decided to do your routine should be based on the big compund lifts and progressive overload. Just be consistent and make sure you're getting enough calories in you.

Reply 26

iron_lloyd

Original post by StuartPatrick94

Thats a problem I think.. im trying to lose weight at the same time so finding a mix between eating less for my diet but eating more for muscle gain is proving very difficult

Posted from TSR Mobile

Reply 27

Angry cucumber

Original post by iron_lloyd

Thats a problem I think.. im trying to lose weight at the same time so finding a mix between eating less for my diet but eating more for muscle gain is proving very difficult

Posted from TSR Mobile

Use something like MyFitnessPal and eat a consistent 500 calorie deficit whilst getting 1 -1.5g of protein per kg of bodyweight and you'll make consistent gains on a good novice programme.

Reply 28

iron_lloyd

Original post by Angry cucumber

Use something like MyFitnessPal and eat a consistent 500 calorie deficit whilst getting 1 -1.5g of protein per kg of bodyweight and you'll make consistent gains on a good novice programme.

Ahh thats a really good app actually thanks! Do you have any recommendations for training apps for noting down weights/reps etc and plan sessions? Or if there is a decent website you know of.. thanks :smile: