You can never be too wide—not when it comes to your shoulders and back. As we count down Wolf’s six recommendations for widening, we also journey six steps backward through his remarkable career to see just how far his vast wings have carried him. As Wolf proves, width rules.
1) CHOOSE THE RIGHT PARENTS
First, the bad news. Or the good news, if you happen to be a Wolf born in Kyrgyzstan. The most important component in shoulder width is clavicle length, and there’s nothing you can do to alter this. Sufficient calcium and vitamin D will allow you to fulfill your bone-growth potential, but that potential is determined by your DNA. No amount of milk or shoulder stretching is going to give Phil Heath the clavicles of Dennis Wolf. Focus instead on the next five widening rules.
2) PRIORITIZE MEDIAL DELTS
3) HAVE A DELT DAY
Throughout his career, Wolf has given his delts their own workouts devoid of any other upper-body exercises. He typically follows his shoulder routine with 12 sets for calves—the body part farthest away. Others may train delts after chest or before biceps and/or triceps. Not Wolf. One day per week is dedicated to dealing with shoulders without any neighboring body parts distracting his focus. “I’ve always liked to give shoulders their own day,” he avers. “Delts are involved with a lot of other things—chest, back, even some triceps exercises—so I want to make sure they have a workout focused only on them. As for traps, I can train them after delts or after back, either way. I switch it up sometimes, depending on when I have the most energy left over.”
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