Lateral raises for wider shoulders: complete guide for bodybuilders and men's physique.

Dumbbell lateral raises are one of the most effective exercises for targeting the deltoid muscles, especially the lateral (side) head of the shoulder. But there’s one often-overlooked detail that can significantly impact your results: the starting position of the dumbbells.

How to do lateral raises correctly.

Lateral raises involve lifting dumbbells out to the sides of your body, with a slight bend in your elbows, until they reach shoulder height. It’s a classic shoulder exercise, used for both muscle growth (hypertrophy) and definition.

There are two common ways to start the movement:

• With the dumbbells in front of your thighs.

• With the dumbbells at your sides.

This brings us to an important question:

What's the best starting position for lateral raises?

A common question in shoulder training.

Many people report feeling stronger when they start with the dumbbells in front, but they feel more activation in the side delts when starting from the sides.

To better understand the difference, a group of experienced bodybuilders was asked to test their 10-rep max (10RM) using both variations of the exercise.

Study Results:

• Starting in front of the thighs: average of 19 kg (total of both dumbbells).

• Starting at the sides: average of 15.4 kg,

That’s a difference of over 3 kg, or about 20% more weight lifted when starting from the front.

Why can you lift more weight from the front?

Starting lateral raises with dumbbells in front of the thighs engages more muscles, including:

• Front deltoids.

• Trapezius.

• Initial momentum or inertia.

This momentum reduces the load placed on the side delts, allowing you to lift heavier weights more easily.

What happens when you start from the sides?

When the dumbbells begin at your sides:

• Momentum is reduced.

• The lateral deltoid does almost all the work.

• Front deltoid and supraspinatus activation is minimized.

In short, the side delts are fully activated from the very start, which explains why you feel them working more, even though you can’t lift as much weight.

Which version is better for shoulder growth?

Both techniques have their advantages, depending on your training goals:

Variation	Main Benefit	Best For
Dumbbells in front	Lift more weight	Strength and general hypertrophy
Dumbbells at sides	Better side deltoid isolation	Definition and focused muscle activation

Final recommendation for deltoid training.

To achieve full side deltoid development and well-rounded shoulder strength:

👉 Include both variations in your weekly routine.
👉 Combine heavy loads (front position) with more controlled reps (side position).
👉 Always maintain strict form to avoid injury and maximize muscle engagement.

Eating fat to stay fit: the real story behind dietary fats.

 

💪 Fats: The forgotten nutrient your body needs to perform at its best.

In the fitness world, fats have long been seen as the bad guys of nutrition. But the truth is very different: fats are essential for life, for your health… and yes, even for building muscle and boosting performance. Cutting fats completely from your diet is not just a mistake—it can be harmful to your health.

🧠 Why are fats so important?

Fats serve multiple vital functions:

• They transport fat-soluble vitamins like A, D, E, and K—key for bone health, muscle function, and a strong immune system.
  
  

• Some fatty acids are essential, meaning your body can’t produce them on its own—you must get them through your diet. Think oleic, linoleic, or arachidonic acid, found abundantly in olive oil.
  
  

And while fats are calorie-dense, that doesn’t mean they make you fat. When consumed in moderate amounts from high-quality sources, fats can actually help reduce body fat, support hormones, and keep you fuller for longer.

🥑 Which fats should be in your fitness diet?

Not all fats are created equal. Here’s a breakdown of the main types and how to include them wisely in your nutrition plan:

1️⃣ Saturated fats. Use in moderation.

Typically found in animal products (butter, cream, fatty meats). In excess, they increase LDL (“bad”) cholesterol. Ideally, they should make up no more than 10% of your total daily calories.

Examples of common portions:

• 1 tsp butter: 12g fat / 103 kcal.
  
  

• 2 cups semi-skimmed milk: 5g fat / 122 kcal.
  
  

• Small grilled steak: 13g fat / 212 kcal.
  
  

👉 Use in small amounts and avoid ultra-processed and fried industrial foods.

Ghee.

2️⃣ Polyunsaturated vegetable fats. Heart-healthy.

Found in seeds and nuts. They support cardiovascular health, but they’re still calorie-rich.

Example:

• 1 tsp safflower, corn, or almond oil: 14g fat / 165 kcal.
  
  

3️⃣ Monounsaturated fats. The daily go-to.

The superstar here is oleic acid from olive oil. These fats balance cholesterol, fight inflammation, and support metabolic health.

Include them in every meal:

• ¼ avocado: 7g fat / 80 kcal.
  
  

• 10 green olives: 4g fat / 40 kcal.
  
  

• 1 tbsp extra virgin olive oil: 3g fat / 40 kcal.
  
  

• 1 tsp natural peanut butter: 8g fat / 94 kcal.
  
  

4️⃣ Omega-6 fatty acids – necessary, but keep balanced.

These are essential, but too much can promote inflammation. Aim for a 3:1 omega-3 to omega-6 ratio for optimal health and recovery.

How to include them:

• 5–7 walnuts: 18g fat / 185 kcal.
  
  

• Handful of raw peanuts: 9g fat / 98 kcal.
  
  

5️⃣ Omega-3 fatty accids. Your anti-inflammatory weapon.

These polyunsaturated fats are cardio-protective and anti-inflammatory, perfect for muscle recovery and injury prevention. Especially crucial during intense training periods.

Daily inclusion recommended:

• Small wild salmon fillet: 4g fat / 114 kcal.
  
  

• Canned sardines in olive oil: 11g fat / 191 kcal.
  
  

• 5–7 walnuts: 18g fat / 185 kcal.
  
  

❌ What about trans fats?

Trans fats (aka hydrogenated fats) are the worst for your health. They raise bad cholesterol (LDL), lower good cholesterol (HDL), increase belly fat, and dramatically raise the risk of heart disease.

Commonly found in:

• Margarine, industrial baked goods, cookies, snacks, microwave popcorn, candy, processed foods.
  
  

⚠️ In many countries like Spain, manufacturers are not required to list trans fat content. So, if the label says “partially hydrogenated oils” — put it back on the shelf.

🏁 In Summary.

Fats are not the enemy. In fact, they can be your strongest ally on the journey to a stronger, leaner, and healthier physique. The key is:

✅ Choose natural, nutrient-dense sources
✅ Watch portion sizes
✅ Ditch ultra-processed and trans fats
✅ Balance omega-3 and omega-6 intake

Eat good fats, train hard, and perform at your peak.

 

Everything you need to know about protein in the world of fitness and bodybuilding.

Proteins are a fundamental pillar in any athlete's diet. Their main role is structural: they repair, maintain, and build tissue—especially muscle. If you're training intensely, your protein needs increase significantly to help repair muscle fibers and support your immune system.

Who needs more protein?

While many assume only bodybuilders and strength athletes need high amounts of protein, several studies show that endurance athletes—such as runners, triathletes, and cyclists—may actually require more. Why? Although their muscle contractions aren’t as intense, the prolonged physical effort leads to significant muscle and connective tissue breakdown over time.

How much protein do I need?

Your ideal protein intake depends on your activity level and fitness goals:

• General recommendation (WHO): at least 0.8 g/kg of body weight per day.
  
  

• For active individuals: between 1.2 and 1.5 g/kg.
  
  

• For muscle gain: between 1.5 and 1.8 g/kg—or more if your diet is well balanced.
  
  

There’s no official “upper limit,” but excessive intake without proper hydration and a balanced diet can stress your liver and kidneys.

Best sources of protein.

• Animal proteins: lean meats, fish, eggs, poultry, low-fat dairy, and whey protein.
  
  

• Plant proteins: legumes, nuts, and whole grains.
  
  

What Is the biological value of protein?

Biological value (BV) measures protein quality based on:

1. Amino acid profile: quantity of essential amino acids.
   
   

2. Correct proportions of those amino acids.
   
   

3. Digestibility: how easily your body can absorb and use them.
   
   

Animal proteins tend to have a higher BV. For instance, egg protein has a BV of 100, while whey protein tops the chart at 110, thanks to its exceptional amino acid content and fast absorption.

Protein supplements: Yes or no?

You can absolutely meet your protein needs through whole foods, but protein powders offer some undeniable advantages:

• Fast digestion, ideal post-workout.
  
  

• Portable and convenient.
  
  

• Helpful if you have digestive issues or high protein demands.
  
  

Important: don’t fall into the trap of thinking "more protein = more muscle." Overloading your body—whether through supplements or food—can lead to dehydration, urea buildup, and organ stress. The problem isn’t the supplement itself, but uncontrolled intake.

Types of protein powders and when to use them.

1. Whey Protein.

The go-to post-workout protein. It digests quickly and boasts the highest biological value (BV 110). Ideal right after your training session, when your muscles are most receptive to nutrient uptake.

2. Sequential (blended) proteins.

These combine multiple protein sources to provide a sustained release of amino acids. Great for between meals, as a snack—like a shake with fruit or oats.

3. Nighttime proteins (casein).

During sleep, your body goes into full recovery mode. Casein digests slowly, making it perfect before bed. Avoid fast-digesting proteins like whey at night—opt for slow-release proteins to support overnight muscle repair.

Conclusion.

Protein is essential for anyone living an active lifestyle—whether you're building muscle, improving recovery, or just maintaining peak performance. Choose high-quality sources, spread your intake throughout the day, and don’t overdo it. Extra protein isn’t stored—it’s broken down and excreted.

Supplements are allies, not substitutes. Use them wisely, and make them part of a balanced fitness lifestyle.

 

🏛️ Train like the natural titans: Steve Reeves' routine for classic bodybuilders.

⚠️ Introduction: Are you following the wrong role model?

Nowadays, many beginner bodybuilders make a mistake that derails their progress before they even get started: copying the routines of advanced athletes. They follow programs that require training 6 or even 7 days a week, with unsustainable volume for a novice. The problem isn’t just physiological—it’s also psychological: these routines often lead to frustration when results don’t match the "cover model" physiques.

But before anabolic cycles, online coaches, and high-tech machines, there were true physical titans who built impressive bodies completely naturally. One of the most iconic was Steve Reeves.

In this article, you’ll not only learn about his training philosophy, but also get two versions of his famous full-body routine: one faithful to his original style, and another adapted for intermediate or advanced lifters looking for more volume, density, and challenge—without straying from natural principles.

Who was Steve Reeves?

Humble beginnings.

Steve Reeves was born in 1926 in Montana, USA. Although of Italian descent, he was raised in California from age 10 after his father passed away. It was during his teenage years that he became interested in physical training and started sculpting his body at Yarick’s Gym in Oakland.

A warrior before becoming an icon.

During World War II, Reeves served in the U.S. Army and was stationed in the Philippines. After returning home, he rekindled his passion for bodybuilding and began competing in the natural bodybuilding scene of the time.

His rise to stardom.

Reg Park and Steve Reeves.

In 1947, Reeves won the Mr. America title, and three years later, he claimed the Mr. Universe crown. Back then, the Mr. Olympia contest didn’t exist, so Reeves was widely regarded as the best bodybuilder in the world.

That same year, Hollywood came calling. He was offered the lead role in Samson and Delilah (1948), but he declined because the producers wanted him to lose weight—something he feared would hurt his competitive performance. That decision, which seemed like a mistake at the time, ended up leading to even more iconic roles.

From mythical hero to living legend.

Reeves gained international fame starring as Hercules in 1957 and again in Hercules Unchained (1959). He became one of the highest-paid actors in Europe, especially in the “peplum” (Greco-Roman style) film genre.

However, his acting career was cut short due to a shoulder injury sustained during an action scene. In the 1960s, he retired from acting and devoted himself to writing and sharing his vision of natural training.

📜 Steve Reeves' training philosophy.

Unlike the modern “more is better” mindset, Reeves followed minimalist and focused principles:

• Train the entire body three times per week.

• Prioritize recovery as much as effort.

• Use compound, basic exercises—no machines.

• Train with clear goals each session.

• Minimal socializing—he treated the gym like a temple.

Reeves also paid close attention to exercise order. For example, he usually trained legs last, since working quads, glutes, and hamstrings early on would leave him too fatigued to train the upper body with proper intensity.

🏋️ Steve Reeves' original routine (1951).

Exercise	Sets	Reps
Barbell Squat	3	12–15
Bent-Over Barbell Row	3	10–12
Standing Barbell Military Press	3	10–12
Barbell Bicep Curl	3	10–12
Barbell French Press	3	10–12
Romanian Deadlift	2	15
Standing Calf Raise	2	20
Crunches	2	20

Reeves' tips:

• Finish with arms to maximize the overall pump,

• Never train two days in a row,

• Shorten rest between sets during cutting phases,

🏆 Adapted routine for advanced lifters (Reeves Style).

📅 Monday – power & foundation.

Exercise	Sets	Reps
Deep Barbell Squat	5	6–8
Standing Military Press	4	8–10
Barbell Row	4	8–10
Flat Barbell Bench Press	4	6–8
Romanian Deadlift	3	10–12
Standing Calf Raise (barbell)	4	12–15
Barbell Curl	3	10–12
Overhead Dumbbell Triceps Extension	3	10–12
Weighted Crunch	3	15–20

📅 Wednesday – volume & isolation.

Exercise	Sets	Reps
Front Squat	4	10–12
Incline Dumbbell Press	4	10–12
Lat Pulldown or Weighted Pull-Ups	4	8–10
Parallel Bar Dips	4	8–10
Walking Lunges with Dumbbells	3	12 per leg
Alternating Hammer Curl	3	10–12
Seated Calf Raise	4	15–20
Hanging Leg Raise	3	15–20
Dumbbell Pullover	2	15–20

📅 Friday – intensity & finishers.

Exercise	Sets	Reps
Conventional Deadlift	5	5–6
One-Arm Dumbbell Row	4	8–10
Incline Barbell Press	4	8–10
Hamstring Curl or Nordic Curl	3	8–10
Bulgarian Split Squats	3	10 per leg
EZ Bar French Press	3	10–12
Concentration Curl	3	12–15
Lateral Raises	3	12–15
Cable Crunch	3	15–20

🥗 Nutrition the Steve Reeves Way

Steve Reeves recommended a high-carb diet (60%), with protein and fat both at 20%, eating only three meals a day. No expensive supplements—just real food and the occasional protein powder.

🧮 Macronutrient breakdown for a 2,200 kcal/day diet.

Carbohydrates (60%):
2,200 × 0.60 = 1,320 kcal → 1,320 ÷ 4 = 330 g

Proteins (20%):
2,200 × 0.20 = 440 kcal → 440 ÷ 4 = 110 g

Fats (20%):
2,200 × 0.20 = 440 kcal → 440 ÷ 9 ≈ 49 g

🍽️ 2,200 kcal diet (3 daily meals).

🥣 Breakfast (730–750 kcal).

• 80 g oats cooked in water

• 200 ml whole milk

• 1 medium banana

• 3 egg whites + 2 whole eggs (scrambled)

• 1 tsp olive oil (used in cooking)

• Cinnamon and sweetener (optional)

Macros:
Carbs: ~90 g | Protein: ~28 g | Fats: ~20 g

🍛 Lunch (730–750 kcal).

• 120 g cooked brown rice

• 150 g grilled chicken breast

• 1 tbsp olive oil (raw)

• Salad (lettuce, carrot, tomato, onion)

• 1 fruit (apple or orange)

Macros:
Carbs: ~85 g | Protein: ~38 g | Fats: ~15 g

🍝 Dinner (730–750 kcal).

• 80 g cooked whole wheat pasta

• 100 g lean ground meat or oily fish (salmon, mackerel)

• Steamed veggies (broccoli, zucchini, bell pepper)

• 1 unsweetened natural yogurt

• 10 g walnuts

Macros:
Carbs: ~75 g | Protein: ~34 g | Fats: ~14 g

💧 Extras and tips.

• You can drink coffee or tea without sugar.

• Drink plenty of water: at least 2 liters/day.

• If you train in the afternoon, time the carb-heavy meal (rice or pasta) around your session.

• Carbs are the main energy source in this system, don’t fear them.

• This diet is 100% natural, no supplements, just like Reeves preferred.

🧠 Final Thoughts.

Steve Reeves with Gary Strydom and Bertil Fox.

The classic physique isn’t built in 12 weeks or by copying a chemically enhanced influencer. It’s built with intelligence, discipline, and a system designed for the natural body. Steve Reeves understood this deeply—and that’s why his legacy endures.

💬 Are you ready to train like the titans of the past?