Top 5 Shoulders Exercises For Rapid Growth

5 Best Shoulder Exercises for Rapid Shoulder Growth

 


We'll look at the top 5 shoulder exercises to help you grow your shoulders faster in this blog.

Let's start with some exercises. Your gym guides are always there to assist you at any moment.

1. Front Raise using Dumbbells:




* Pick up a pair of dumbbells and place them in front of your thighs at arms length, palms facing your thighs.

* Lift the left dumbbell to the front with a slight bend in the elbow and the palms of the hands always facing down while keeping the torso steady (no swinging). Continue to raise your arm until it is just above parallel to the ground.

* Now slowly lower the dumbbell to its starting position while simultaneously lifting the right dumbbell.

* Perform three sets of 15 reps of this shoulder front raise workout.

2. Lateral Dumbbell Raise:



* Choose a pair of dumbbells and stand with your body straight and the dumbbells at your side at arms length, palms facing you.

* Lift the dumbbells to your side with a small bend in the elbow and hands slightly tilted forward while keeping your torso steady (no swinging). Continue to raise your arms until they are parallel to the floor.

* As you inhale, slowly lower the dumbbells back to the beginning position.

* 10 reps with 3 sets is the recommended amount of repetitions.
 
3. Shoulder push-ups using a barbell:



* Stand or sit with your feet shoulder-width apart and your elbows pointed forward, gripping the bar with your fingertips.

* The bar should be resting on the front of your shoulders.

* Squat down and center your weight under the barbell in a shallow squat.

* Your heels should be pressed up.

* Raise the bar above your head until your arms are completely straight.

* Lower the bar to your chest level.

4. Reverse Flyers are a great way to get your message through in a different way



* Grab a pair of dumbbells and bend your hips forward until your body is nearly equal to the floor.

* Maintain a shoulder-width distance between your feet. Allow the dumbbells to hang straight down from your shoulders with your arms slightly bent, palms facing each other.

* Raise your arms straight out to the sides until they're in line with your body, keeping your back flat and your torso still. Do not alter the angle of your elbows. Return to the starting position after a brief pause.

* Rep this shoulder exercise three times for a total of ten reps.

5. Arnold Press / Up lift :



* Hold a pair of weights in front of your shoulders with your hands facing your body. (Begin in a position that looks like the top of a dumbbell curl.)

* If you have lower-back difficulties or are just getting started, execute this move on a back-supporting chair or bench.

* Start with a lighter weight than you would for overhead dumbbell presses; you can easily increase the weight later.

* 3 sets of 15 reps of the Arnold press shoulder exercise

Protein Shakes For Weight Loss

Top 10 Delicious Protein Shakes for Weight Loss and Staving Off Hunger
 


If you are looking to lose weight as quick as possible, you must note down these recipes of the most delicious protein shakes for weight loss around town.

But wait, aren’t protein shakes only for body builders? Nope, that myth was long busted. Protein is a vital nutrient and key building block of life.

Eating adequate protein isn’t just important for muscle growth – it’s also important for weight loss.

Drinking protein shakes for weight loss 1 – 2 times daily is a well-hidden secret for quicker weight loss. Not only are protein shakes low calorie foods, they are also a great way to replace meals – especially if you are in a hurry!

But here’s the real beauty of protein shakes – they keep you fuller for longer, stave off cravings, put off hunger and prevent binge eating!

So now that you agree that protein shakes are crucial tools for burning fat, let’s have a look at some of the most delicious protein shakes for weight loss that will help you reach your goal weight in no time!

1. Banana Protein Shake


  Recipe via: asweetpeachef.com

You’ll swoon for the texture of this protein shake – so thick, rich and velvety! It’s one of the best homemade protein shake recipes out there – you won’t want to miss this one!
What you need1 cup plain unsweetened almond milk 
1/2 cup plain full fat Greek yogurt  
1 scoop vanilla protein powder  
1 frozen banana
1/8 tsp ground cinnamon  
Ice as needed
High speed blender like Vitamix or Nutribullet 
Glass jar and glass straw  

Directions
Add the unsweetened almond milk, full fat plain greek yogurt, vanilla protein powder, frozen banana, and ground cinnamon into a blender.
Blend until smooth. To make the shake more liquid, you can add more almond milk and blend again.

2. Green Protein Powder Breakfast Smoothie

Recipe via: ilovevegan.com
  
What better way to start the day than with a green protein power smoothie? And the best part about it? It’s completely vegan! Made of banana, mango and spinach, this green smoothie is nutrient-dense and yummy in my tummy! It contains 2 servings of fruits and vegetables, and is a great way to show your body some extra love.
What you need1 cup unsweetened almond milk  
1 ripe frozen banana
½ cup frozen chopped mango
1-2 large handfuls of baby spinach
¼ cup pumpkin seeds  
2 tbsp hemp hearts  
½ scoop vanilla protein powder  + ¼ cup water
High speed blender like Vitamix or Nutribullet  
Glass jar and glass straw  

Directions

In a blender, add the spinach, banana, mango, pumpkin seeds, and hemp hearts.
Add the almond milk and blend until smooth.

3. Coffee Lovers Protein Shake


Recipe via: loveandzest.com

In Kristina’s own words, “This high protein and low sugar protein shake is a coffee lover’s dream.” Wow! I need me a cup of that! By the way, this productivity-boosting protein shake for weight loss is not just a great morning drink, but it’s also a perfect afternoon pick me up!
What you need½ ripe banana
1 scoop vanilla protein powder  
½ cup unsweetened vanilla almond milk  
½ cup cold or room temperature brewed coffee
1 ½ cups cubed ice
sprinkle of cacao nibs, for topping  
1–3 drops stevia extract 
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw 

Directions

Add all ingredients except ice to a high powered blender and blend until mixed together.
Slowly add ice to blender and process until creamy.
Top with cacao nibs.
4. 5-Minute Protein Shake



Recipe via: thekitchn.com

If you are short of time, these nifty 5 minute protein shakes are the perfect option for you. You don’t even need protein powder for these recipes! You’ll find amazing variations for easy protein shakes including: Banana Bread Protein Shake, Mixed Berry + Chia Protein Shake, The Green Machine Protein Shake, Tropical Protein Shake and more.
Banana Bread Protein Shake
What you need3/4 cup almond milk  
2 tbsp almond butter  
1/4 cup raw cashews *soaked overnight  
1 frozen banana
2 tbsp rolled oats 
1 tbsp flaxseed  
1 pitted date  
1/4 tsp ground cinnamon
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet 
Smoothie jar and glass straw 

Directions

Combine everything in a blender, then process until smooth.
Serve immediately.
Mixed Berry + Chia Shake
What you need3/4 cup coconut water  
1/3 cup Greek yogurt  
1/2 cup frozen raspberries
1/2 medium raw beet (peeled and diced)
1 tablespoon agave  
1 tablespoon hemp hearts  
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet 
Glass smoothie jar and glass straw 
DirectionsCombine all ingredients in a blender and blend till smooth.
Top with an extra sprinkle of hemp hearts for serving.
The Green Machine Protein Shake
What you need3/4 cup coconut milk  
1/3 cup Greek yogurt 
1/2 heaping cup of spinach
1/2 avocado
1 tablespoon almond butter  
1 tablespoon hemp hearts 
1 tablespoon agave 
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw  

Directions

Whizz till smooth in a blender.
Top with an extra sprinkle of hemp hearts for serving.
Tropical Protein Shake
What you need3/4 almond milk  
1/3 cup silken tofu 
1/2 cup frozen mixed berries
1 tablespoon chia seeds  
1 tablespoon agave  
1 scoop vanilla protein powder  
High speed blender like Vitamix   or Nutribullet  
Glass smoothie jar and glass straw  
DirectionsBlend everything up until smooth.
Top with an extra sprinkle of chia seeds before serving.

5. Strawberry Banana Protein Smoothie


Recipe via: diabetestrong.com

A taste test shows that this particular protein shake for weight loss is cool, refreshing and fruity! It’s the perfect way to cool down after a workout or day in the sun! Moreover, it contains a nice 25 grams of protein per serving!
What you need4 oz strawberries
1 oz banana
1 scoop vanilla protein powder  
1 teaspoon flaxseed 
Water
High speed blender like Vitamix or Nutribullet 
Glass smoothie jar and glass straw  

Directions

Layer the ingredients in your blender.
Add water. Start out with just a little water and then slowly add as much as you like to get the right consistency.
Serve over ice or use frozen berries to give the smoothie a thicker consistency.

6. Chocolate Peanut Butter Protein Shake



Recipe via: eatingwell.com

How would this list be complete without a chocolate OR peanut butter protein shake? Well this chocolaty protein shake is so thick and satisfying that it will keep you full for hours. Thanks to the naturally occurring protein in the soymilk, peanut butter and Greek yogurt, you don’t even have to use a store-bought protein powder!

What you need1 cup unsweetened vanilla soy milk  
¾ cup sliced frozen banana
½ cup plain Greek yogurt  
1 tbsp cocoa powder 
1 tbsp peanut butter  
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw  

Directions

Combine soy milk, banana, yogurt, cocoa powder and peanut butter in a blender.
Blend until smooth. 

7. Cinnamon Protein Shake

Recipe via: jamieoliver.com

Embrace the added effect of cinnamon’s fat-burning powers to enhance this yummy protein shake for weight loss. Cinnamon is my favorite spice because it speeds up metabolism, reduces insulin production and helps in weight loss. In this recipe, protein powder is completely optional!
What you need1 ripe banana
1 cup low-fat natural yogurt or soya yogurt
½ cup non-dairy milk
1 tbsp peanut butter 
1 tbsp chia seeds  
½ tsp ground cinnamon  
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw 

Directions

Whizz all the ingredients together in a high speed blender.
Enjoy immediately.

8. Blueberry Banana Protein Shake



Recipe via: hurrythefoodup.com

Blueberries in this shake give you an powerful antioxidant kick to keep you youthful and wrinkle-free! You can amp up the 20 grams of naturally occurring protein in this recipe to 45 grams by adding in additional protein powder. All you’ll need to do is toss all the ingredients into a blender and BAM! Your protein shake for weight loss is ready within minutes.
What you need1 cup frozen blueberries
2 ripe banana
1 cup water
1 tsp vanilla extract 
4 oz low fat cottage cheese  
2 tbsp chia seeds 
1 tsp lemon zest
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw  

Directions

Add all the ingredients to a blender, and grate in the lemon zest.
Blend up.
Enjoy!

9. Freezer Prep Green Smoothie Protein Shake



Recipe via: ohsweetbasil.com

Freezer smoothies? Oh yeah, baby! These are my favorite because I can plan out and bulk-freeze your smoothie ingredients so I’ll have peace of mind for a whole week. Learn how to properly freeze your ingredients to make a creamy and tasty protein shake for weight loss every single day.
What you need1 handful of greens
1 ½ handfuls of frozen fruit
1 tablespoon chia seeds 
1 scoop protein powder 
1-2 tablespoons peanut butter powder 
High speed blender like Vitamix or Nutribullet 
Glass smoothie jar and glass straw  

Directions

Blend everything in a high speed blender.
Pour into a glass and enjoy!

10. Pina Colada Protein Shake



Recipe by: healthy-delicious.com

Get transported to the tropics with a grab-and-go pina colada protein shake. Very different from the usual proteins shakes, this recipe will keep things colorful and fun. It uses pineapple chunks and coconut extract – a tantalizing fat-burner to help you get slim and trim in a whim!
What you need1 cup frozen pineapple chunks
½ frozen banana optional
6 ounces unsweetened coconut milk 
½ teaspoon coconut extract 
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw 

Directions

Add all of the ingredients to a high speed blender.
Cover and blend on high until smooth and frosty, 10-15 seconds.
Pour into a glass and serve immediately with a glass straw.

Which of these delicious protein shakes for weight loss are you going to try today?
 


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The Time Under Tension For Ideal Ranges

The Time Under Tension For Ideal Ranges

Varying the tempo on an exercise to manipulate the time under tension (TUT) is an excellent tool for building muscle and busting plateaus. It is also a great trick for making your in-home workouts more challenging if you are limited to a few lightweight dumbbells.



TUT is commonly used in strength training and bodybuilding as a way of calculating the total amount of work you place on a muscle. It refers to the total time a muscle is under strain during each set.

For example, a typical set of 8 reps on the barbell curl for the average lifter may take about 16 seconds. 1 second to lift the weight, 1 second to lower weight. Most people just move the weight as fast as possible.

However, various studies have shown that slowing the tempo, particularly on the eccentric portion of a movement (the lowering portion when your muscle is slowly elongating) provides a stimulus to the muscle that can trigger adaptations leading to higher rates of protein synthesis and muscle development.

In other words, by putting a muscle under longer bouts of strain, you can cause extensive muscle breakdown leading to greater muscle growth.

Take the same 8 reps on the barbell curl and slow down the eccentric portion (lowering the barbell) to 3 seconds, and now your total time under tension goes from 16 to 42 seconds.

The number of reps and the amount of weight have not changed, yet in the second example, you spent more than double the amount of time under tension. That is the basis of TUT training.



Focus on sets that last for a certain amount of time, based on your training goals while still maintaining good form and full range of motion. You will probably find out that as you slow down the movement, you will need to go lighter in weight or use drop sets to complete the last few reps without stopping.

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