Bede robil zgodnie z tym:
The 5x5 Training Method
This method is one of the more classical methods of developing size and strength. It was popularized way back in the fifties and sixties by British bodybuilder Reg Park (who happened to be a hero of Arnold Schwarzeneggar's), but it's still highly effective.
The method experienced somewhat of a revival in the late seventies when strength coach Bill Starr published his classic book, "Only the Strongest Shall Survive." Starr used the method often and believed it to be a staple in developing strength.
Below, in table form, is a sample 5x5 program using 200-pound close-grip bench presses. The goal is to do 5 sets of 5 repetitions with 200 pounds, but if you're like most people, your first workout will fall short a few reps in the last sets (column B).
You should only increase the load if you can do a full 5 sets of 5 reps. If, however, you weren't able to do at least 14 total working repetitions, your chosen load was too high, as seen in column C.
A
Correct Warmup
45x5
95x5
135x5
185x5
B
Typical First Workout
200x5
200x4
200x3
200x3
200x3
C
Weight Too Heavy
200x4
200x3
200x2
200x2
200x2
If you count up the reps in column C, you'll find that this particular trainee was only able to do 13 total working reps. Two hundred pounds is too much weight in this instance, and the trainee should have used perhaps 5 pounds less.
If, however, the trainee was able to do 5 sets of 5 reps, in either the first workout or subsequent workouts, he or she should increase the weight by 5 or 10 pounds. The key is to keep adding small increments of weight until the 3-week training period is over.
Here's a sample arm workout using the 5x5 method:
Weeks 1-3 (5x5 Reps - 402 Tempo - 120 Second Rest Interval)
A1) Seated Dumbbell Curls
A2) Parallel Bar Dips
Increase resistance by either hanging a plate off a weight belt or by holding a dumbbell between your feet.
B1) Scott Reverse Curls
B2) Lying EZ Bar Triceps Extensions
Wiec jak widac w supersetach na grupy angagonistow.
Sprobuje ten drink podczas i po treningu:
Pre/During Exercise
40g-80g of carbohydrate (50% glucose - 50% maltodextrin)
20g-40g of hydrolyzed protein
3-5g each of creatine, glutamine, BCAA
2L water (80g CHO + 40g PRO + 5g Creatine +5g Glutamine +5g BCAA = 135g of nutrients. In 1L of water this would be a 13.5% solution and too concentrated. In 2L of water this is about 6.75% and the concentration is just right).
Post Exercise
40g-80g of carbohydrate (50%glucose-50%maltodextrin)
20g-40g of hydrolyzed protein
3-5g creatine each of glutamine, BCAA
1L - 2L water
500mg vitamin C, 400IU vitamin E
.. u mnie mniej wegli a wiecej bialka.
http://www.johnberardi.com/articles/nutrition/precision.htm
Nie wiem czy to dobry pomysl wegle do treningu silowego bo Poliquin gdzies pisale ze
przed treningiem silwym wogole nie je wegil bo chce miec staly poziom insuliny w czasie treningu i dobra koncentracje.. sprawdze bede wiedzial, poza tym wydaje mi sie ze dobrze toleruje wegle.
bel07
WODYN
