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AthleT

Son yazan: AthleT
yeri: Spor Genel

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Öne çıkan mesajlar

Cons Grand Master

Cons

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tiLi said:

sorun tricepsteyse rack lockouts gogo. önce 115 kiloyla sonra 120 kiloyla
abi sorun su, triceps calisamiyorum tendonitisden sanirim acaip agriyor dirseklerim extension veya skullcrudherda falan. close grip benchtede bileklerim zorlaniyor baya
Soris Mentor

Soris

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Şu lanet olası salonumuz açılsın şu programa başlıcam.


Flat Barbell Bench Press: 2 sets – 6, 8 reps (RPT)

Incline DB or Machine Press: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)

Skull Crushers: 3 sets – 6, 8, 10 reps (RPT)

Rope Extensions: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)

Back & Biceps (Wednesday)

Weighted Chin ups: 3 sets – 5, 6, 8 reps (RPT)

Cable Rows: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)

Bent Over Flyes: 3 sets x 8-12 reps (1-2 mins rest between sets)

Barbell Curls: 3 sets – 5, 6, 8 reps (RPT)

Incline DB Curls: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)

Shoulders & Legs (Friday or Saturday)

Seated DB Shoulder Press: 3 sets – 5, 6, 8 reps (RPT)

Hang Cleans: 3 sets – 5, 6, 8 reps (RPT)

Lateral Raises: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)

Pistol squats or Bulgarian Split Squats: 3 sets x 6 reps (2 mins rest between sets)

Standing Dumbbell One Leg Calf Raises: 3 sets – 12, 10, 8, 6

Workout Notes

RPT = Reverse Pyramid Training. Your first set should be an all out effort stopping one rep short of failure. For following sets the weight should be reduced by 10% of total weight and reps should be increased by 1-2. Rest between these sets should be long, 3-4 minutes.

Standard Pyramid you will be using the same weight for all sets. Rest between sets will be very short, 30-60 seconds. This will cause cumulative fatigue which is why the reps pyramid down on each set. The last 3 sets you will be performing 6 reps with the same weight. If you are unable to perform 6 reps on your last two sets then rest a little longer.

You can customize this training to your current physique. If you don’t want to add too much size to your chest then you can just perform the heavy lifting and forgo the high volume standard pyramid. For example I do the high volume standard pyramid training on my shoulders, biceps and triceps. Chest and back I just do reverse pyramid training. This will allow you to build up your physique to the perfect proportions based on your genetics and current development.
Soris Mentor

Soris

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http://jasonferruggia.com/your-lack-of-progress/

Şu olay o kadar doğru ki inanılmaz doğru geçen senemi resmen bu yüzden heba ettim koskoca sene boyunca resmen adam gibi 3 ay çalıştım. Gerisi hep salak salak şeyler okumakla geçti ve resmen paralysis by analysis oldum. Onun için o bu sene beslenme ile ilgilide hiçbi halt okumyacam vücut geliştirme ilede ilgili bişi okumayacam
Kanuni Grand Master

Kanuni

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bunu demistik burdada :)

her kafadan bir ses cikiyor dunyada bu forumda dahil. git calis olay bu kadar. sonucta klon degiliz ki birine tutan digerine kesin olsun.

kos cabuk calis deli gibi :D
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