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WEEKEND MOTIVATION

EXERCISE OF THE DAY

CABLE LATERAL RAISES!

BOOKMARK THIS TIP FOR SHOULDERS! 💪🏽

LIFT BETTR

BUILD BOULDER SHOULDERS

Nothing builds the illusion of a V-taper quite like broad, well-defined shoulders. Building broad shoulders helps your waist look smaller and can quickly transform your physique. However, building those shoulders is easier said than done!

Here are some simple tips for building boulder shoulders safely:

TRAIN EACH SHOULDER MUSCLE

The shoulder is made up of three muscles, otherwise known as deltoids or delts. The anterior or front delt is worked during pressing movements, including bench presses and overhead presses. This part of the shoulder is often overdeveloped in lifters. That can lead to pulling the shoulders forward and may even lead to some rotator cuff issues down the road.

The side or lateral delt is worked during upright rows and lateral raises. This can help build the width of your shoulders when viewed from the front. It is important to choose movements you can control and limit momentum when doing the heavy lifting.

The posterior or rear delt is worked during reverse flyes and face pulls. Lifters often neglect these moves or, if they are done, throw them in at the end of a workout. Developing these muscles will create that rounded look from the side.

PRIORITIZE SHOULDER TRAINING

If you have something you HAVE to get done at work, you make that a priority in your day. Yet, when someone wants to grow their shoulders, they may throw extra shoulder work at the end and hope for the best. Now, you won’t get fired from your workouts, but you won’t advance how you know you should.

The first exercises you do in a workout will have the most significant effect on muscle growth. Start your workouts with a shoulder focus so you are fresh and able to get the most out of each lift. You’ll be getting a shoulder promotion in no time!

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EAT BETTR

PROTEIN ON-THE-GO!

How Can I Hit My Protein Goals When On-The-Goal

We all know that protein is the king of muscle building. If you don’t hit your protein, you’ll feel like you’re wasting your time in the gym, and if you listen closely enough, you can swear you can hear your muscles deflating.

Okay, maybe not that intense, but it can feel awful to work so hard only to come up short on protein. But what can you do? It’s summertime, which means traveling with friends and family and not always having or wanting access to 8 oz of grilled chicken in a Tupperware.

Don’t worry! Plenty of travel-friendly options below can help you hit your protein easily while enjoying the summer sun.

HIGH PROTEIN OPTIONS:

Beef Jerky Pouches: Around 35 grams of protein per pack!

Beef Jerky Sticks: Look for high-quality brands that offer 10+ grams of protein per stick.

Protein Bars contain 20 - 30 grams of protein, depending on the brand you choose. They can be combined with fiber to make a filling meal!

RTD Protein Shakes contain 20-30 grams of protein per serving and are super easy to take with you. They're down in seconds.

Protein Chips: With 20 grams of protein per serving and a nice crunch, these are a great snack that will really boost your protein intake for the day.

Fat-Free Greek Yogurt: Grab a cup of fat-free Greek yogurt for a delicious, low-calorie way to get 12-20 grams of protein.

Protein Cookies: These can be carb-heavy, but they are also a great way to treat yourself while still getting in 16 grams of protein!

Hard-Boiled Eggs: Okay, the hard-boiled egg guy is similar to the Tupperware guy, but these are a really easy way to get protein. Either cook some yourself or grab some from a store. Eat a whole egg for 6 grams of protein or just the egg white for 4 grams.

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DO BETTR CREW!

Remember not to compare your life with someone else’s highlight reel.

Stay strong, stay true, stay consistent, and keep doing better!

BOOM 👊 - Joey Swoll