Protein
Spread protein across the day. Total daily needs depend on body weight, training load and energy intake.
Master the movement
Shoulders
Use pressing plus front, side and rear-delt work for balanced shoulders. Painful ranges are not productive—reduce load or range and seek assessment for persistent pain.
See exercises↓
5 foundational exercises
QUALITY REPS. SMART PROGRESS.
01
Exercise
Overhead Press
Main target
Shoulders, triceps
Coaching cue
3–4 × 6–1002Brace the trunk and press overhead without over-arching the lower back.
Exercise
Dumbbell Shoulder Press
Main target
Shoulders
Coaching cue
3 × 8–1203Use a comfortable grip and control the bottom position.
Exercise
Lateral Raise
Main target
Side delts
Coaching cue
3 × 12–2004Lift with a soft elbow and stop around shoulder height.
Exercise
Front Raise
Main target
Front delts
Coaching cue
2 × 10–1505Raise without swinging; pressing already trains this area heavily.
Exercise
Rear-Delt Fly
Main target
Rear delts, upper back
Coaching cue
3 × 12–20Hinge, keep the neck neutral and sweep the arms out wide.
Safety: Stop for pain, dizziness, chest pain or unusual breathlessness. Seek qualified assessment for new or persistent symptoms.
Recovery essentials
FOOD FIRST. SUPPLEMENTS SECOND.
Carbs + fluids
Carbohydrate supports glycogen replacement; adjust fluids and electrolytes for sweat loss and climate.
Vitamin D
Adequate status supports muscle and bone health, but supplements do not guarantee recovery when deficiency is absent. Avoid high doses without testing and advice.
Vitamins C & E
Prefer fruit, vegetables, nuts and seeds. High-dose antioxidant supplements can blunt some beneficial training adaptations.
Omega-3 (not a vitamin)
Fish, walnuts and seeds can support a healthy dietary pattern. Do not self-treat inflammation or pain with supplements.
Sleep + rest
Consistent sleep, rest days and gradual training load are more foundational than any vitamin.
Now fuel the work