Summary of "What Everyone Gets WRONG About Getting WIDE (Full Guide)"

Summary of Key Wellness, Self-Care, and Productivity Tips for Getting Wide (Physique Focus)

Main Misconceptions Addressed:

The primary misconception is that shoulder (deltoid) training alone is the key to getting wide.
Clavicle (collarbone) width is entirely genetic and cannot be changed through exercise.
True width is mostly influenced by back development, especially the lats, rather than just shoulders.

Key Strategies and Tips for Building a Wide Physique

1. Understanding Your Genetics

Clavicle width is fixed after puberty and cannot be altered.
People with wider clavicles naturally have a better “taper” (V-shaped torso).
Those with narrow clavicles need to focus more on muscle development to create the illusion of width.

2. Focus on Back Development

The back, particularly the lats, is the main driver of upper body width.
Volume of pulling exercises (e.g., pull-ups, rows) should generally be higher than pushing exercises.
Avoid overtraining traps as overly large traps can make clavicles look narrower.
Key back training tips:
- Keep torso vertical during pull-ups and lat pulldowns to maximize lat engagement.
- Use a wide grip on pull-ups and pulldowns to fully fan out the lats.
- Rows with a narrow grip target the lats more; wider grip rows hit traps and rear delts more.
- Incorporate one-arm lat pulldown variations crossing the body for better lower lat stretch and activation.

3. Chest Development for Front Taper

A well-developed upper chest enhances the appearance of broader clavicles.
Incline pressing is useful but often overrated; lower incline angles (15°-30°) are better to reduce front delt dominance.
Dumbbells are preferred over barbells for incline press to allow natural arm movement and better chest activation.
Isolation exercises such as machine flies (pec deck or incline fly machine) are highly effective for upper chest.
Cable front raises can also engage upper chest along with front delts.

4. Deltoid Training (Shoulders)

Delts contribute to width but are not the primary factor.
Genetics play a big role in delt shape and fullness.
Lateral raises can be done with machines, dumbbells, or cables; machine lateral raises with handles in front are preferred if available.
Avoid “spamming” lateral raises daily; 2-3 times per week is sufficient.
Side delts receive secondary work during pressing and back exercises.
Front delts are also hit during pressing movements, so isolated front raises are optional.

Additional Practical Advice

Being lean helps enhance the taper but requires a good muscle base first.
Muscle mass development is essential before focusing on cutting for aesthetics.
Recording your form during exercises helps ensure proper technique and better results.
Patience is critical; expect 2-3 years of consistent training to achieve significant changes.
Clothing that fits well can showcase your physique gains effectively.

Summary of Training Methodology

Prioritize back training with vertical torso pull-ups/pulldowns and proper row variations.
Use incline presses with moderate angles and dumbbells for upper chest.
Incorporate machine or cable isolation exercises for chest and delts.
Train delts with moderate frequency and avoid excessive volume.
Build a solid muscle base before cutting for aesthetics.
Use video feedback to monitor and improve exercise form.
Follow a structured, progressive training program for long-term gains.

Presenters / Sources

Revival Fitness (main presenter and channel)
Mentions of other fitness personalities for comparison (Jeremy Eier, Jeff Cavalier)
Examples referenced: Steve Reeves, Henry Cavill, David Laid, Phil Heath, Jay Cutler, Flex Lewis, Shawn Ali, Seabbum

This summary consolidates the main points and actionable advice from the video about building a wide and aesthetic upper body, emphasizing realistic expectations and the importance of genetic factors combined with targeted training strategies.