FEEL BETTR

SATURDAY MOTIVATION

EXERCISE OF THE DAY

CHEST FLYS 🔥

LIFT BETTR

COMMON DELT MISTAKES 💪

Nothing highlights an aesthetic physique like nice, rounded delts. Thus, gym goers toil endlessly over overhead presses, lateral raises, upright rows, and shrugs.

Interestingly, research shows that bodybuilders often have front delts that are five times the size of the average person, lateral delts that are three times larger, and rear delts only about 15% larger.  

That’s right.

The average bodybuilder’s rear delts are only 15% larger than someone who doesn’t hit the gym at all!

Obviously, there’s an imbalance between front delts that are 500% larger than average, and that achieving truly rounded shoulders requires a strategic focus on the three deltoid heads: the anterior (front), lateral (side), and the often-missed posterior (rear).

This imbalance highlights the need for targeted training to achieve symmetry and complete shoulder development.

Understanding the Deltoid Heads

The deltoids play a significant role in shaping your upper body and influencing your overall physique. To build rounded delts, it’s essential to understand the contribution of each deltoid head:

1. Anterior Deltoids (Front):

   • Bodybuilders often emphasize the front delts due to their involvement in pressing movements like bench presses and overhead presses. As a result, their anterior delts can grow to be five times the size of an average person’s.

   • To build impressive front delts, include exercises such as barbell or dumbbell overhead presses, Arnold presses, and front raises in your routine.

2. Lateral Deltoids (Side):

   • The lateral delts are responsible for the width of your shoulders, contributing to the coveted "capped" look. In bodybuilders, these muscles are typically three times larger than those of the average person.

   • Focus on exercises like lateral raises, upright rows, and cable lateral raises to target the medial delts effectively.

3. Posterior Deltoids (Rear):

   • Despite their importance for shoulder balance and posture, rear delts are often underdeveloped. On average, bodybuilders’ rear delts are only 15% larger than those of the average person.

   • To strengthen the rear delts, incorporate face pulls, reverse flyes, and rear delt rows. Prioritize these exercises to avoid imbalances and improve overall shoulder aesthetics.

Building Symmetry

The disproportionate growth of the deltoid heads among bodybuilders emphasizes the need for a balanced approach to training. While the front delts often get plenty of attention due to compound pressing movements, it’s crucial to give equal focus to the lateral and rear delts. This not only enhances symmetry but also reduces the risk of injury and improves shoulder stability.

Building Better Rear Delts

Building stronger rear delts requires focused and consistent effort. Include exercises like reverse flyes, face pulls, and rear delt rows in your routine. Aim for higher repetitions with moderate weights to fully activate the rear delts. Pay attention to form and control, as poor technique can shift the focus away from the target muscles. Strong rear delts not only improve your posture but also create a balanced and symmetrical shoulder appearance.

And I know what you’re thinking. “I’ll throw some extra rear delt flyes at the end of my workout.” That won’t do much. 

If you were trying to grow your chest, would you just throw a bench press in at the end of your workout? No, you’d prioritize it. If you really want to grow your rear delts, add them into your workout earlier so you’re not just going through the motions.

Program Design for Rounded Delts

To achieve rounded delts, design your shoulder workouts to include exercises that target each head:

• Warm-up: Start with dynamic stretches and light shoulder rotations to increase blood flow and prepare the joints.

• Compound Movements: Begin with overhead presses or push presses to engage multiple deltoid heads and build overall strength.

• Isolation Exercises: Utilize lateral raises, front raises, and reverse flys to target specific deltoid heads. Don’t throw in your reverse flyers or face pulls at the end!

• High Volume and Progressive Overload: Use a mix of moderate to heavy weights and higher repetitions to maximize hypertrophy. Gradually increase the weight or intensity over time.

EAT BETTR

THE PERFECT PARTY SNACK 📝

If you like watching TV and movies like me, then you probably like to snack a bit while relaxing.

Unfortunately, most snacks are high-calorie highways to sabotage your success. But what if I told you that the granddaddy of all movie theatre treats, popcorn, is not only okay, but comparable to some of the best healthy food staples?

Low-Calorie 

One of popcorn’s standout qualities is its low-calorie count. A single cup of air-popped popcorn contains just 30 calories.

Compare that to a handful of chips or pretzels, and you’ll see why popcorn is a better choice for those watching their calorie intake.

Even when you bump the portion size up to three cups—a generous serving—you’re only consuming about 90 calories. That’s an impressive snack size for minimal caloric impact.

In fact, one oz of popcorn is LOWER calorie than oatmeal, a bodybuilding classic!

The low-calorie nature of popcorn makes it ideal for people looking to lose or maintain weight.

But don’t be fooled into thinking that low calorie equals unsatisfying.

Popcorn’s volume helps it fill you up without leaving you feeling deprived.

Filling and Satisfying

Popcorn is not only low in calories but also surprisingly filling. Its airy, fluffy texture and high volume mean you can enjoy a substantial serving without overindulging.

This can help curb cravings and reduce the temptation to snack on less healthy options throughout the day.

The key to popcorn’s satiating power lies in its combination of fiber and whole-grain content.

Unlike many processed snack foods, popcorn retains its natural structure, making it a slower-digesting carbohydrate.

This helps to stabilize blood sugar levels and keep hunger at bay for longer periods.

Packed with Fiber

Fiber is a cornerstone of a healthy diet, and popcorn delivers a solid dose in every serving.

A three-cup serving of air-popped popcorn contains about 3.5 grams of fiber, making it a snack that supports digestive health.

Fiber promotes regular bowel movements, reduces the risk of constipation, and feeds the beneficial bacteria in your gut, which are essential for overall well-being.

Additionally, a high-fiber diet has been linked to numerous health benefits, including improved heart health, better blood sugar control, and weight management.

Popcorn’s fiber content contributes to these benefits while also helping you feel full and satisfied after snacking.

How to Keep It Healthy

To maximize popcorn’s health benefits, preparation is key.

Opt for air-popped popcorn or use a minimal amount of oil when popping it on the stove.

Skip the heavy butter, excessive salt, and sugary coatings, and instead, experiment with healthier toppings like cinnamon, a light sprinkle of Parmesan cheese, or some very light lower-calorie butter alternatives.

Final Thoughts

Popcorn is more than just a tasty snack; it’s a nutritional powerhouse when prepared the right way.

Low in calories, high in fiber, and surprisingly filling, it’s a smart choice for anyone looking to satisfy their snack cravings without derailing their health goals.

So, the next time you’re reaching for a snack, consider a bowl of air-popped popcorn—your body will thank you!

DO BETTR POLL

TAKE OUR POLL 🤝

BE BETTR

MAKE COMMON SENSE COMMON AGAIN 🥸

She really thought he did it on purpose and got upset at him. Make common sense common again. - Watch Now

MEME BETTR

BETTR MEMES 🤣

THANK YOU

DO BETTR CREW!

Thank you for being a part of Do BETTR. Remember, the most difficult part of success is taking action. Get out there and GO

BOOM 👊 - Joey Swoll