Non-essential amino acids are just as important as essential variety and term simply means they can be made by body from vitamins and other amino acids. The non-essential amino acids are alanine, arginine, asparagine, aspartic acid, cysteine, cystine, glutamic acid, glutamine, glycine, proline, serine and tyrosine.

The BCAA's are especially important to athletes because they are metabolized in muscle rather than liver. This means that they can be used either to build new proteins or be burned as fuel to create energy. Supplementing with BCAA's has been shown to result in measurable gains in both muscle strength and size. Taken before a workout BCAA's can improve performance and delay onset of fatigue. They also operate as anabolic agents allowing body to burn fat and not muscle.

As a supplement that has no reported side effects, branched chain amino acids offer many benefits to serious bodybuilder.

1. Seated dumbbell press - 3 sets of 10-15 reps. This exercise places emphasis on medial head.

2. Front lateral raise - 3 sets of 10-15 reps. This exercise emphasises front delt.

3. Rear lateral flyes - 3 sets of 10-15 reps. This exercise targets rear delt.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your shoulder exercises into a program similar to one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For first couple of weeks complete one set but then add one set each week to a maximum of three. At end of three months you will be ready to move on to more intensive intermediate level exercises.