Ronnie Coleman
The secret of success – pamping crazy!
Delta Coleman have a reputation for the biggest and most well-balanced.In other words, the best.Is there a secret? Got it! – Nods his head Ronnie.
But before you give him the floor, let me briefly retreat.Training system Ronnie Coleman in itself is very complex.First of all, Ronnie trains each muscle group twice a week for various complexes.First, a complex, then a second – it's hard and fast rule.Secondly, Ronnie trains in cycles – two alternate training programs.One – pure power, but the second…Perhaps it is some people and disappoint, but Ronnie – violent fan "pampinga".In other words, picked up the dumbbells lightly and walked and walked…
- Once upon a time I seriously screamed myself navel in powerlifting – says Ronnie – tore the bar from two to eight times.So what? Force, can, and added, but the weight has decreased even.In short, I went to the bare "pamping", and if…exploded! So here's the science: more reps and sets! Personally, I'm doing on the muscle is at least 20-25 sets and in each – at least 10-15 reps.Works!
Three years ago, according to Ronnie, the delta was his weak point.But one day it dawned on me: if "pamping" – is the foundation of growth.and Delta did not grow.then they.deltas.is obtained.simply not enough "pampinga"! And Ronnie has invented.as he calls it."Great circle" booms through the sides.
He started with a 15-kilogram dumbbells (25 times).immediately.nonstop.undertook a 20-kg (15 times).then – for a 25-pound (10 reps), and finally 8 times bred weights of 30 kg.
It was the first set.Ronnie breathless and then again took up a 15-kilogrammovki – began the second round.
- Strained terrible – says Ronnie.- More than two circles would not do it!
However, progress has been fantastic! Since then, Ronnie always includes the "community" in its training program and be sure to "scroll" of their time in two weeks.
- These "circles" I love the most…and most of all hate.- Says Ronnie.- I love because.that make them extremely difficult to.and I like heavy exercise.I hate – for the same thing, how many of them do not, does not become easier.
Ronnie warns, such an extreme contra-early set at the "cold" deltas.Warm-up here does not count.It gives only a superficial heating.The first to go presses.They "break through" to the full depth of the delta – only this is the real workout.
Ronnie shook a dumbbell, barbell then.But if the bar, only with breasts.On the bench because the heads of the tooth Ronnie: "When I was a young man did this exercise, the cool hurt his shoulder.And only then I learned that you can not do the "inconvenient" exercises.Well bench because of the head – it's most inconvenient exercise of all.No special effect has not, but the bone breaks with a guarantee."
Average swing beam – is it first-class importance, agrees Ronny.But few know that in terms of anatomy, the most voluminous bunch of deltas – rear.When a visual "props" behind the hypertrophied middle beam, the delta looks just "the bomb"!
In view of this situation with Ronnie on the rear beam (not fall!) – Just 3 exercises in a row! Here they are: the inverse dilution of the simulator for information on breast.dilution in the slope and thrust to the chin.In the second.alternative.complex on the rear beam exercises "only" two.but the second – a heavy pull the belt in the slope.But it's for the back! – You say.Oh, no, depending on how you do.Enough to make a barbell or dumbbells slightly forward and the lion's share of the load perelyazhet just on your back Delta!
Delta – like a breeze as a group, a trifle, – says Ronnie.- They say it is more important to swing back or chest.However, so arranged that all major muscle groups "play" only after you have swung the small.In this sense the powerful Delta are irreplaceable.They visually "lift" the chest and back – as if the picture is stretched.
Ronnie, are you there is no reason to argue…
Complex
Bench bar 4 * 10-15
Rises in part 2 * 8-25
Alternately lift dumbbells in front of 3 10-15
Inverse breeding simulator 4 15
Dilution in the slope of 4 10-15
Thrust to the chin bar 4 10-15
*Giant set
ALTERNATIVE SCHEME TRAINING SHOULDERS
Dumbbell Bench Press 4 * 10-15
Climbs through the sides of the simulator 4 10-15
Inverse dilution Tren.4 15
Thrust rod in the slope of 4 ** 10-15
* Includes a warm-up set (12-20 rep.)
** M is an exercise for the back
Minidose
Born: May 13, 1964
Place of Birth: r.Monroe, Louisiana
Location: United States, Texas
Height: 177 cm
Weight: 121 kg – a competitive, 147 kg in the offseason
"Mr. Olympia": 1998-2001,.
Record in the exercise of deltas for: operating weight in the bench with his chest – 154 kg (15 reps)
What does right now: I work in the police.I'm going to go in the pool when you just call the service if their children do not have enough.Goes somewhere 120 working hours per year.It is rather a hobby than a full work.Honestly, for more I will not have enough.After all, I now and then participate in the telephoto.
