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How can I make my shoulders bigger?

There are many ways and exercise programs that can help make your shoulders bigger. But generally speaking, performing three to six sets of 6-12 repetitions at 70-85% of your one repetition max (intensity) during resistance training exercises should do the trick. When muscles get bigger, there is an enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension. This is termed hypertrophy and can best be accomplished by implementing the above acute variables combined with exercises for your shoulder such as overhead presses and lateral raises. Although hypertrophy is not visible for approximately four to eight weeks into training, the process begins early on in the program. When training for hypertrophy, it is important for you to recruit as many muscle fibers as possible and also have a solid foundation from which you are moving. This can be accomplished by first performing stabilization (muscular endurance) training in your program prior to implementing strength parameters. In stabilization training, you perform more repetitions (12 to 25) at a low to moderate intensity level (50 - 70%). As with any strength training program, be sure to incorporate appropriate stretching for tight muscles to ensure proper flexibility and joint range of motion before and after each workout.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.