The Best Science Based Shoulder Workout for Massive Muscle Growth and Strength

Add this excellent workout into your training if you want to build bigger, stronger and better looking shoulders.

Add this excellent workout into your training if you want to build bigger, stronger and better looking shoulders.

What are the Benefits of Strong Shoulders?

Strong shoulders have many benefits, both in terms of physical health and overall fitness. Here are some of the key benefits of strong shoulders:

Improved Posture: Strong shoulders help improve posture by providing a solid foundation for the upper body. This can reduce the risk of back pain and injury.

Increased Upper Body Strength: Strong shoulders are essential for upper body strength and can help you lift heavier weights in exercises such as the bench press and overhead press.

Better Athletic Performance: Strong shoulders can improve athletic performance by providing stability and power during activities such as throwing, punching, and swimming.

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Reduced Risk of Injury: Strong shoulders can help reduce the risk of injury by providing stability and support to the joints and muscles in the upper body.

Improved Overall Appearance: Strong shoulders can improve your overall appearance and help you achieve a more toned and athletic physique.

Improved Functionality: Strong shoulders are essential for everyday activities such as carrying heavy objects, reaching overhead, and performing basic household tasks.

In summary, strong shoulders have numerous benefits for both physical health and overall fitness, including improved posture, increased strength, better athletic performance, reduced risk of injury, improved appearance, and improved functionality.

Jeremy Ethier is a fitness coach, kinesiologist, and founder of Built with Science, a fitness and nutrition coaching company. He is also a popular fitness YouTuber with over 5.3 million subscribers on his channel, where he shares evidence-based information and tips on fitness, nutrition, and health.

Video – Best Science Based Shoulder Workout

What are the Muscles of the Shoulders?

The shoulders are made up of several muscles that work together to provide movement and stability to the shoulder joint. These muscles are:

  • Deltoid: The deltoid muscle is the largest muscle in the shoulder and is responsible for the rounded shape of the shoulder. It is divided into three parts: anterior (front), medial (middle), and posterior (back), and is responsible for lifting the arm and rotating the shoulder.
  • Rotator Cuff: The rotator cuff is a group of four muscles (supraspinatus, infraspinatus, teres minor, and subscapularis) that originate from the scapula (shoulder blade) and attach to the humerus (upper arm bone). These muscles work together to provide stability and rotation to the shoulder joint.
  • Trapezius: The trapezius muscle is a large muscle that extends from the neck down to the middle of the back. It is responsible for movement of the shoulder blade and the neck.
  • Rhomboids: The rhomboid muscles are located between the shoulder blades and help retract and stabilize the shoulder blades.
  • Levator Scapulae: The levator scapulae muscle runs from the neck to the top of the shoulder blade and is responsible for elevating the shoulder blade.
  • Serratus Anterior: The serratus anterior muscle is located on the side of the chest and helps to rotate the shoulder blade upward and stabilize the shoulder joint.

These muscles work together to provide a range of movements and stability to the shoulder joint. Strengthening these muscles can improve overall shoulder health, reduce the risk of injury, and improve athletic performance.

Why Can the Shoulders Get Easily Injured?

The shoulders are one of the most mobile joints in the body and are therefore more susceptible to injury compared to other joints. There are several reasons why the shoulders can get easily injured:

Weak Muscles: Weak muscles in the shoulders and upper back can lead to instability and improper alignment of the shoulder joint, making it more vulnerable to injury.

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Overuse: Repeated overhead movements or activities that involve lifting heavy objects can cause overuse injuries in the shoulder muscles, tendons, and ligaments.

Poor Posture: Poor posture can cause muscle imbalances and increase the risk of injury to the shoulders. For example, hunching forward can cause the shoulders to round forward, putting strain on the rotator cuff muscles and leading to injury.

Aging: As we age, the muscles and tendons in the shoulder joint become less flexible and more susceptible to injury. This can lead to conditions such as rotator cuff tears and shoulder impingement.

Trauma: Direct trauma to the shoulder, such as a fall or impact, can cause injuries such as dislocation, fracture, and muscle strains.

It’s important to take precautions to prevent shoulder injuries, such as proper warm-up before exercise, maintaining good posture, using proper lifting techniques, and strengthening the muscles in the shoulders and upper back. If you experience any shoulder pain or discomfort, it’s important to seek medical attention and avoid aggravating the injury further.

Why is Protein Vital for Muscle Growth?

Protein is vital for muscle growth because it provides the building blocks that are needed to repair and build new muscle tissue. When you exercise or engage in physical activity, you cause microscopic damage to your muscle fibres.

In order for your muscles to repair and grow stronger, they need adequate amounts of protein.

Protein is made up of amino acids, which are the building blocks of muscle tissue. When you consume protein, your body breaks it down into individual amino acids and uses them to repair and rebuild muscle tissue. In particular, the amino acid leucine plays a critical role in stimulating muscle protein synthesis, which is the process of building new muscle tissue.

In addition to repairing and building new muscle tissue, protein also helps to maintain existing muscle mass. If you don’t consume enough protein, your body may break down muscle tissue for energy, which can lead to muscle loss.

It’s important to note that while protein is important for muscle growth, it’s not the only factor. Adequate calorie intake, sufficient rest and recovery, and regular exercise are also important for building and maintaining muscle mass.

In summary, protein is vital for muscle growth because it provides the amino acids that are needed to repair and build new muscle tissue, stimulates muscle protein synthesis, and helps to maintain existing muscle mass.

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