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. Rubio can provide more clarity in the matter. 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.