The Best Science-Based Shoulder Workout for Size and Symmetry

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https://builtwithscience.com/pdf-downloads/shoulder-workout/

When it comes to the “best shoulder workout”, you have to consider training all three heads of the shoulder. These include the front delt, mid delt (or “side delt”) and the rear delt. These three heads are what really build huge shoulders and give a “3d shoulders” or “cannonball” look. Although all 3 heads will be activated to an extent during all shoulder exercises, as shown in the literature certain shoulder heads can be emphasized by choosing the right shoulder exercises and manipulating the way you perform them. It’s also important to note that the front delts already get sufficient activation in many pressing movements. Thus, you should focus more on the development of the lateral and posterior (mid and side) delts in order to build bigger delts. In this video I’ll go through the best shoulder exercises and the best shoulder workout for mass based on scientific literature and our anatomical understanding of the shoulder muscles.

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Additional credits:
Pietro Boselli for the anatomy:
https://www.youtube.com/channel/UC1lSkVg0HUiMxW3l-WRICGw
Jeff Nippard for the "science-based workout series" idea:
https://www.youtube.com/user/icecream4PRs

STUDIES:
Shoulder involvement in pressing movements:
https://www.researchgate.net/publication/274010566_Influence_of_bench_angle_on_upper_extremity_muscular_activation_during_bench_press_exercise
https://www.ncbi.nlm.nih.gov/pubmed/20512064
Posterior deltoid and injury:
https://www.ncbi.nlm.nih.gov/pubmed/11222932
Behren & Buskies EMG study:
http://suppversity.blogspot.ca/2011/08/suppversity-emg-series-m-deltoideus-m.html
Overhead press variations:
https://www.ncbi.nlm.nih.gov/pubmed/23096062
Reverse pec deck:
https://www.ncbi.nlm.nih.gov/pubmed/23302754
Upper traps:
https://www.ncbi.nlm.nih.gov/pubmed/17606671
Fiber type:
https://www.ncbi.nlm.nih.gov/pubmed/17465271
http://jap.physiology.org/content/early/2016/05/09/japplphysiol.00154.2016
EMG graphs credit:
http://suppversity.blogspot.ca/2011/08/suppversity-emg-series-m-deltoideus-m.html