Bigger & Stronger Delts

The key to building and strengthening your delts is to treat your shoulders better.

Your shoulders can move within a huge range of motion, and they’re more likely to get injured than other areas because there are so many different movement patterns that can occur. If you don’t take preventive measures, it can set you back with injuries and the time off you’ll have to take.

When you focus solely on hypertrophy (muscle growth) without any consideration for the stabilizing muscles, you careen down a path to instability, asymmetry and eventually injury. The more muscle you pack on your frame and the more weight you can lift, the more you need these vital stabilizers. Neglecting these smaller muscles is akin to framing a house before you pour the foundation: One stiff wind and your entire project will fold.

To get started on that foundation, you have to perform some exercises that initially will seem rather foreign. Unless you’re an advanced lifter, you’ve likely never done any direct shoulder-stability work, so be prepared for things to be a tad awkward at first.

When your results start to improve with these movements, however, so will your ability to execute every other shoulder exercise — along with your chest and back moves. Your size and strength will increase rapidly as a direct result of your improved coordination and newfound capacity for staying pain- and injury-free.

THE WORKOUT

EXERCISE	SETS	REPS
Scapular Wall Slide	3	15
Scapular Push-Up	3	15
Standing Dumbbell Alternating Arnold Press	3	12
Staggered-Stance Lateral Raise	3	12
Dumbbell Squat/Clean Press	3	12

HOW TO DO IT

Perform the full workout above twice a week, on shoulder day in your training split. The stabilization exercises, however, can be performed more frequently. For example, work them in at the beginning of your chest and back workouts to enhance your range of motion, increase joint stability and strengthen weak areas in your shoulders’ stabilizing muscles. To increase the degree of difficulty, superset the stabilization exercises, then tri-set the three conventional dumbbell moves.

Vin Diesel Workout and Diet

His latest film Fast and Furious 6 will be releasing on May 24, 2013 starring Dwayne johnson. He actually has one of the most attainable bodies. He has a different workout from professional bodybuilders as he has to perform a lot of action sequences. If you are out of shape and want to build a body like Vin it probably seems very difficult.Let us look at his fitness training.

 

Height: 5' 11"

Weight: 102 kg (225 pounds)

Age: 45 years (in 2013)

Workout and Fitness Equipments

Vin has a workout plan of 3 days a week (Monday, Wednesday and Friday). On remaining 3 days he perform stretching or yoga exercises in these rest days. His workouts focus on every part of body (Chest, Back, Shoulder, Lower Body and Biceps/Triceps). With his broad shoulders and massive biceps, having a body like Diesel is every guy’s dream.

• Chest: Bench press (decline, flat, or incline), dips, flys (standing cable, incline).

• Back:Chin ups, pull ups, lat pull-downs , rows (seated or bent over)If you can only do one chin-up, try band assisted chin-ups or negative chin-ups.

• Shoulder:Overhead press, upright rows, lateral raises, rear deltoids raises.

• Lower body:Squats, dead-lifts, Romanian, hamstring curls, calf raises.

• Biceps and Triceps: Curls, triceps extensions - any variety you choose, any angle. 

Diet and Supplements 

For his diet Vin consumes 6 to 8 meals per day. He has a well toned body for which a good diet is very important. 

• The calorie intake should be accompanied with a gram of protein intake, multivitamins and omega-3 containing foods but only in small amounts. Organic protein sources include soy fortified foods and egg white. 

• To reduce the fat intake considering that most carbohydrates have fat, fiber, vegetables and fruits should be present in the meals. As Diesel asserts in his diet plan, fat gain is countered with muscle gain practices.

• To maintain a variety of meals, he also takes chicken run as a protein source. Usually, this is served with a variety of carbohydrates such as sweet potatoes. This should be an intake of 180 grams daily.

Fast and Furious 6 (Extended Trailer)

Since Dom (Diesel) and Brians (Walker) Rio heist toppled a kingpins empire and left their crew with $100 million, our heroes have scattered across the globe. But their inability to return home and living forever on the lam have left their lives incomplete.

Meanwhile, Hobbs (Johnson) has been tracking an organization of lethally skilled mercenary drivers across 12 countries, whose mastermind (Evans) is aided by a ruthless second-in-command revealed to be the love Dom thought was dead, Letty (Rodriguez). The only way to stop the criminal outfit is to outmatch them at street level, so Hobbs asks Dom to assemble his elite team in London. Payment? Full pardons for all of them so they can return home and make their families whole again.

The Rock’s Workout Playlist

From Muscle & Fitnes

Eminem – Till I Collapse 

Living Colour – Cult of Personality

Tupac – Ghost

Metallica – Enter Sandman

Jay-Z – Moment of Clarity

Public Enemy – Can’t Truss It

Hank Williams Jr. – A Country Boy Can Survive

Trick Daddy – Where U From

Tupac – Hell 4 A Hustler

Godsmack – I Stand Alone

The Rock, Dwayne Johnson’s Workout Routine And Diet

Monday, Wednesday, Friday Dwayne Johnson, The Rock, used this workout routine while trying to trim down from 14 to 7% bodyfat for some of his Hollywood movie roles. He trained six days per week, resting on day seven.

• Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
• Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down

Tuesday, Thursday, Saturday

• Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods
• Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down

The Rock Dwayne Johnson Sample Cutting Diet

• Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water
• Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water
• Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water
• Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water
• Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water
• Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water

The Rock Dwayne Johnson Sample Muscle Building Diet

• Meal 1 – 10 oz cod, 2 whole eggs, 2 cups oatmeal
• Meal 2 – 8 oz cod, 12 oz sweet potato, 1 cup veggies
• Meal 3 – 8 oz chicken, 2 cups white rice, 1 cup veggies
• Meal 4 – 8 oz cod, 2 cups rice, 1 cup veggies, 1 tbsp fish oil
• Meal 5 – 8 oz steak, 12 oz baked potato, spinach salad
• Meal 6 – 10 oz cod, 2 cups rice, salad
• Meal 7 – 30 grams casein protein, 10 egg-white omelet, 1 cup veggies (onions, peppers, mushrooms), 1 tbsp omega-3 fish oil

The Rock, Dwayne Johnson, Muscle Building Workout Routine

This is a muscle building workout routine used by The Rock, Dwayne Johnson.

• Day 1 – Shoulders
• Day 2 – Back
• Day 3 – Legs
• Day 4 – Arms
• Day 5 – Chest

Day 1 – Shoulders

• Seated Military Press Machine – 3 sets x 21 reps
• Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 8 reps each
• Rear Delt Cable Raise – 5 sets x 12, 10, 8, 6, 4 reps
• Hammer Stength Shrug – 5 sets x 12, 10, 8, 6, 4 reps
• Four Way Neck Machine – 4 sets x 12 reps

Day 2 – Back

• Wide Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
• Close Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
• One Arm Seated Row Machine – 4 sets x 12 reps
• Back Extension – 4 sets x 15, 15, 12, 12 reps

Day 3 – Legs

• Leg Press – 4 sets x 25, 20, 18, 16 (Last set is drop set)
• Smith Machine Lunge – 4 sets x 8 reps per leg
• Lying Leg Curl – 4 sets x 12, 10, 8, 6 reps
• Standing Calf Raise – 6 sets x 16 reps (Last set is drop set)

Day 4 – Arms

• Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps
• Preacher Machine Curl – 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)
• Cable Tricep Extension – 5 sets x 12, 10, 8, 6, 20 reps
• Overhead Cable Extension – 4 sets x 12, 10, 8, 20 reps
• One Arm Reverse Grip Tricep Extension – 2 sets x 15 reps

*21s are 7 uppwer half partial reps, 7 lower half partial reps and 7 full reps.

Day 5 – Chest

• Incline Dumbbell Press – 5 sets x 12, 10, 8, 6, 4 reps
• Dumbbell Bench Press – 5 sets x 12, 10, 8, 6, 4 reps
• Cable Crossover – 4 sets x 12 reps
• Push Ups – 4 sets x 15 reps (superset with crossovers)

Abs are performed twice a week – weighted Swiss ball crunches, 4 sets x 25 reps.

Pain & Gain Trailer 2013

Based on a true story, "Pain & Gain" follows a group of bodybuilders who engaged in a campaign of kidnapping, extortion and murder in Florida. First told in an article from the "Miami New Times," "Pain and Gain" will be directed by Bay and will star Mark Wahlberg and Dwayne "The Rock" Johnson.

"Mark Wahlberg" "Dwayne Johnson" "Anthony Mackie" "Ed Harris" "Rob Corddry" "Tony Shalhoub" 'Ken Jeong" Action, Crime Transformers "Michael Bay" movieclips movie clips trailers HD "new trailers" "new movies" steroids comedy dcoscarelli "the rock" "bad boys 3" "miami movies" "