less hate=more health/podsumowanie str. 253

nawet nie mam zamiaru porównywać, szukam tylko pewnych analogii. Dokładnie takich samych jak znalazłem w przysiadach platza, co mi zapewnia progres w przysiadach i co za tym idzie w udach:)

a gdzie obiecany filmik?

DNT
Ramiona tak obolałe, że jest ciężko ze wszystkim klatka też, ale jutro to co lubię - grzbiet!
Aero jakieś pokręcę

Nie dawno a larym cos takiego czytalem kawalek wywiadu.


IRVIN: Can you tell us something about your present routines, exercises, repetitions, sets, frequency of training etc. ?
LARRY: At present I'm on what you might call a Split-Routine system--not in the commonly accepted term but one I have worked out which seems to suit me best. It might not be the best for anyone else but it works very well for me.
First, I train 6 days per week on this type of routine. Here is how I work. This is important. I work approximately 2 or 3 muscles or muscle groups per day. I do 3 to 4 exercises for each muscle or muscle group 2 or 21/2 times per week.
Keeping in mind the above routine, I do 8 to 10 repetitions for each set and from 6 to 8 and sometimes even 10 sets. This holds true of all muscle areas but the calves and forearms. Because of the nature of their muscle fibers I use higher rep's (up to 20 repetitions).
I finish many of my sets with the "burns" (rapid, short movements to give an intense, aching, burning feeling).
Considering the above you will find that I do about 20 to 30 sets per body part, muscle or muscle group.
Let me use the biceps as an illustration. I would probably use about 4 different exercises for the biceps and 5 to 6 sets for each exercise of 8 to 10 repetitions. This would make a total of 24 sets for the biceps. If I were working the Biceps, Triceps, and Deltoids today. I would have 4 exercises for each and say 5 sets of each exercise or a total of 60 sets for my workout today. This type of workout takes me about 2 hours. I do not rest too much between exercises or between sets but try to keep moving along pretty well.
Tomorrow I would work another body part or group of muscle, perhaps two or three groups or single muscles as the case might be. So each day I change body parts, groups of muscles or individual muscles. I get back to these muscles about twice per week. Each workout takes me about 2 hours each night or 12 hours work per week.
I try to do the next set of exercise as soon as I can after the previous set in order to keep as much blood as possible in the muscle and maintain the pump and achieve a "burn".
This system might not be good for everyone but it works well for me.
IRVIN: Could you tell us whether you try to use heavy weights in all your exercises or do you prefer medium or light poundages?
LARRY: I never have used extremely heavy weights for my exercises. In the curl for instance it is pretty rare if I ever go over 150 lbs.
Probably much of the reason for my not using heavier weights is the type of gym I work out in. I do all my workouts in Vince's (Vince Gironda) gym and this gym is not oriented towards heavy weights. It is aimed more at training for shape and definition I guess this is because Vince himself has this type of physique.
Much of the exercise done is of the isolation nature--that is certain muscles are exercised alone rather than in groups and in this type of exercise you do not and can not use as heavy a poundage.
Vince's gym has many pieces of specialized equipment for doing isolated muscle movements. There are several pieces of equipment just for doing specialized biceps and triceps movements. We do not do exercises like cheating curls, cheating presses etc.

to też coś wrzucę

gdzies juz widzialem kiedys ten filmik zaraz go sobie oblukam jeszcze bo widze napisy sa

Miałem kręcić aero, ale tak jakoś wyszło, że musiałem wybyć z domu i nie kręciłem. Nie szkodzi, najwyżej jutro na grzbiecie większe kg pójdą i się spali niepotrzebne kcal. Jutro też wlatuje podciąganie sztangi w opadzie do klatki, ale nie dla tylnych naramiennych tylko dla dołu czworoboka, zupełnie inaczej wykonywane, a już czas to wrzucić na warsztat. Szrugsy naprawią szczyt czworoboka a to podciąganie dół i będzie komplet między łopatkami, poza tym 2 wiosła - nachwytem w pochyleniu i siedząc z rączkami i pullover na koniec dla odmiany z drążkiem i bardziej wyprostowany. Strategia działania przemyślana, czas wprowadzić w życie:)

czasami to sam sie zastanawiam po co ty tyle kombinujesz

to Ty się zastanawiaj dalej, a ja zrobię progres.

Antos jak bedziesz krecil film kolejny z przysiadow daj ujecie takie zeby bylo widac ulozenie stop w poprzednim nie ma a wg mnie ulozenie stop i praca kolan wg ich ulozenia jest najwazniejsza.ciekawi mnie rozstaw miedzy pietami i kat miedzy stopami jak tez to czy pracujesz dkladnie kolanami w linii stop czy flarujesz przesadnie na boki co wg mnie moze prowadzic do przeciazen w obrebie przyczepow glow zewnetrzych czworek.sam mialem problemy kolanami przy zbyt mocnym wypychaniu kolan na zewnatrz.

Zmieniony przez - Mumin222 w dniu 2013-03-06 20:35:21