Training Anatomy – Shoulder Muscle

March 11, 2015

On this CIB bank account statement, I want to show you what I believe a truly attractive female body looks like.

Indeed, that classic feminine shape that gets men's hearts (and dicks) going so fantastically. Many might be familiar with this shape, as some opinions suggest that the secret to Coca-Cola's overwhelming success was, among other things, the design of their bottles, which were modeled after the female body.

The perfect female physique requires rounded shoulders, optimally trained back muscles, and focused exercises that define the waist and hip line, not forgetting, of course, to train the entire glutes and thighs. Though, I feel it's unnecessary to emphasize this, as we're talking about women who work out, and what else would they do if not train their legs and glutes?

Wide at the top, narrow in the middle, wide at the bottom again. So, to achieve a feminine physique, it's not enough to train your glutes until you drop and sculpt your legs endlessly and beyond. While the effect will undoubtedly be brutally impactful, to create the perfect female body shape I've outlined and that Coca-Cola also marketed, a few more things will be needed.

I'm writing the "Exercise Anatomy" series – which, needless to say, is the coolest and most comprehensive exercise series covering every muscle group available on the internet – with one goal: for anyone who reads these posts to be able to sculpt their body as effectively as possible. Consciously, systematically, and by spending their time productively in the gym.

Those who have already read the other chapters of the Exercise Anatomy series may have noticed by now that, regardless of the muscle group, I mention in every post that TRAINING EVERY MUSCLE GROUP IS EQUALLY IMPORTANT, completely independent of our goal. Do you want a good butt? You can't skip upper body day. Do you want a defined upper body with a six-pack and armored pectorals? Don't skip leg day.

Because the body is not made up of separate parts. There's no such thing as a biceps workout that doesn't affect the entire body, and there's no such thing as leg day not strengthening the chest muscles, shoulders, or even the forearms.

And why?

Because our body is one large whole, with blood vessels crisscrossing our entire body, and if they're crisscrossing, they're also transporting blood. And blood, as it happens, carries nutrients, hormones, vitamins, oxygen, and countless other essential building blocks for our body. With exercise, we stimulate hormones, speed up metabolism, strengthen the heart muscle, which, as we know, has a good effect on our blood circulation, and as we also know, a strong heart and efficient circulation means an all-inclusive supply for our body, thanks to the nutrients and supplements we consume.

Here, it's worth noting that our blood carries what we eat. If we eat crap food with lousy quality ingredients, that's what it incorporates. If we eat nutrient-rich foods, that's what it incorporates. Now, with crappy delivery, you can imagine what will be built. Or rather, you don't even have to imagine it; just look at an overweight person. Or woman.

The main points:

Shoulder training is just as important as the body part you're unhappy with and constantly train, and this applies to all muscle groups.
For women, shoulder training initiates the perfect female form. You know, 90-60-90.
For men, I shouldn't have to explain shoulder training. Helmet shoulders. Many a pair of panties has had to be washed prematurely simply because a beautifully sculpted upper body with a round shoulder, distinctly separated from the rest of the body, was seen.
Follow my advice. Take everything I write here to heart, because if you do, you might not throw tens of thousands of dollars at incompetent asshole personal trainers who, despite completing some worthless local OKJ course, have no more clue about structuring workouts than György Matolcsy does about topping popularity charts.

I would rather not bore anyone with the anatomy of the shoulder muscle, but unfortunately, I cannot avoid this for the sake of understanding things and applying them correctly. I know that everyone wants instant information and immediately, and why am I wasting time, why don't I just say which exercise is for which body part, and then goodbye. But unfortunately, it's just like the ads before YouTube videos. Nobody cares, but you have to put up with them, otherwise there would be no YouTube. Well, the thing here is that if you don't understand the whys and the basics, you won't understand it. Maybe not even then, but I'm giving you every chance.

Anatomy of the shoulder muscle

It's a spherical structure that can be moved in all directions and is divided into 3 parts: anterior, medial, and posterior muscles. Since it can be moved in all directions, it can be trained very distinctly and focused, targeting the 3 separate parts already mentioned. But it should not only be possible, but necessary to train it, because the shoulder muscle will only be well-shaped if all three parts of the shoulder globe are properly and concentratedly exercised.

And this post makes perfect sense right here. The exercises for the anterior, medial, and posterior parts of the shoulder muscle will now be presented here, for your intellectual and physical improvement. If this pure professional description wasn't enough for you, type "shoulder muscles" into YouTube. You will find many useful, but all the more boring, videos.

Rules

4 exercises for the shoulder muscle.
first week: 2 for the anterior, 1 for the medial, 1 for the posterior
second week: 1 for the anterior, 2 for the medial, 1 for the posterior
third week: 1 for the anterior, 1 for the medial, 2 for the posterior, and this beautiful rotation repeats
vary the exercises, don't get stuck on the same ones, because your body will get used to them, and after a while, you won't progress
know at least 4-5 exercises for each of the 3 parts
during the exercises, the angle of your elbow bend should not change; perform the exercises in an arc, as if moving along a specific path

Always do an extra warm-up on shoulder day. If you mess up your shoulder, you won't be able to train normally for almost anything, and then you can go jump around in Zumba with the complete idiots. So, to avoid such shame and humiliation, warm up properly.

Exercises for the anterior part

With group sex, there's only one thing to pay attention to. Don't be left out. Well, the same goes for developing the anterior shoulder muscles. You should never skip it, as this is the most visually sculptable part of the shoulder muscle. But it's not only visually sculptable but also the most visible.

All movements are in a forward direction. The palm points down or up, or horizontally, it doesn't matter, because the emphasis is on the alignment of the shoulder, elbow, and wrist. If this is achieved, you really can't mess it up. If you're not sure you're doing it right, answer one question. Where do you feel it? If not in the front of your shoulder, if it's not getting hottest there, then you're doing it wrong. If it is, then you're doing it right. It's that damn simple.

Front raises on cable

Front raises with dumbbells

Front raises on a 60-degree bench

Dumbbell shoulder press

Machine shoulder press

Exercises for the middle part

Lateral or upward movements. This muscle group optically widens the upper body and gives a very nice shape in conjunction with proper back muscle training.

Upright row with barbell

Lateral raises

One-arm lateral raises

Machine lateral raises (winged)

Y-raise shoulder

Lying lateral raises

Upright row with dumbbells

Exercises for the posterior part of the shoulder muscle

To properly train the posterior part of your shoulder muscles, you'll need some training history and a minimal understanding of the basics, as it's very easy to confuse posterior shoulder exercises with back exercises. Controlled movements focused on the specific muscle group are necessary. If you feel your shoulder blades during the exercises, you're doing it wrong.

Bent-over rows