A small article from the training program, designed for pumping of delta. Short on the causes of the backlog and the deltoid split to their workout. Usually the main reason for the lag of one muscle group from the others – overtraining. First, twenty sets per workout for sure too. Willy-nilly you have to drag out the training. But bodybuilding – not marathons, but rather a sprint. It requires not so much endurance as explosive tactics sprinter.
Second, twelve reps per set – is also too much; optimal muscle mass – it is somewhere 6-8 reps. Since the shoulder girdle lags behind the rest of the muscle exercise in the delta need to put in the first place and set to begin with them. I would advise the coach of the delta every third day for the next split-pattern: Exercise 1: chest, biceps, triceps, Workout 2: quadriceps, biceps, thighs, calves, Workout 3: Delta, spin. Complex of deltas, I would suggest this: Exercise Sets Rept. Bench 2 Rod sitting 6.8 Shrugs Barbell 2 8.6 Dilution with dumbbells in the inclination of 2 or 6.8 Climbing through Side 2 6.8 Bench sitting in the simulator 2 6.8 Two sets with maximum weights for each exercise – it is optimal, and the number of repetitions required is such as to bring Delta to failure. Believe me, this scheme – the best option for increasing the total muscle, the masses, and shoulders.
Because hard work, you need in each exercise to warm up first two sets of 15 – 20 repetitions. The first exercise, the lifts through the hand, not only deliberately pumps average beams deltas, but also prepares the muscles to the second item of training – . Just remember that to raise the dumbbells up to shoulder level – not higher! In my opinion, better not do bench presses while standing and sitting. Sitting position much more effectively isolates the delta, because it does not give any opportunities to "cheat" – sharply push the weight or bounce their knees. The third exercise, shrugs with dumbbells – for the trapezoid. As you know, a trapeze and Delta connected most directly. Powerful, well-trained trapeze – the key to successful operation of deltas, and they have laid a solid power base for the last exercise – dilutions in the slope. Dilution dumbbells in the slope of the rear load bundles of deltas, which are often paid too little attention. And undeservedly! After all, they give a complete and perfect form throughout the shoulder girdle muscles. Here's my advice: just follow this scheme, and your shoulders start to grow before our eyes.continue reading
EFE Leo Messi played last and gave a real lesson in football. The Argentine scored three goals and scored a penalty that led to Ibra. The win makes the club level on points with Real Madrid. The FC Barcelona was not just options to Real Zaragoza, who defeated at home without problems, with the second consecutive hat-trick scorer in Leo Messi after the made in Valencia, and maintains the pulse with Real Madrid at the top of the standings . Pep Guardiola's team barely had worn for the win and only had to wait for your opponent to fall like ripe fruit in the second half, when he decided to step forward and take risks in search of the equalizer, which proved lethal to their interests. The Catalans had the good fortune of being in the 5th minute with a gift of Uruguayan defender Carlos Diogo on the edge of the area, not Leo Messi missed to make the score in franchise to its colors.
From there the game became a great round the whole country with Barcelona trying to maintain the possession of the ball as long as possible against an opponent who consistently ran behind him. Moreover, the fact of being ahead in the electronic allowed no hurry to get to the goal against which looked rather little. Even at times all Pep Guardiola was the sense of sufficiency over to the little danger that bore his opponent in their area, perhaps thinking about saving efforts after the accumulation of which obliges parties to the Champions League.continue reading