SUPERDIM schrieb:
Wenn man nur einige Jahre Schulenglisch hatte, kann es sehr gut sein, daß man Schwierigkeiten beim Lesen von Fachliteratur bekommt. Besonders wenn die Englischstunde schon etwas länger her ist. Außerdem arbeitet nicht jeder in der technischen Sparte o.ä. und kommt so gar nicht mehr mit der Sprache in Berührung.
PS: old school, wa?
Also den Text, den kann doch wirklich jeder lesen. Und wenn nicht, dann muß man das Annäherungsverfahren/Kontextlesen anwenden.
Nachteile vom GVT:
First of all, doing 10 sets of 10 of the same exercise caused people to overuse/overstress certain joint angles.
-10 mal 10 Sätze derselben Übung schädigen.
Furthermore, the volume, considering that you were advised to add on a couple of other sets for the same body part using more traditional rep schemes, was just too great for most people, unless they had the advantage of training with a pharmaceutical warehouse in their gym bags.
-Das Volumen ist zu hoch.
Thirdly, the program, because of its dependence on doing essentially one exercise per body part wasn't that much of a bodybuilding program. Furthermore, doing one exercise for each body part isn't that great an idea. Say, for instance, your goal is to do 10 sets of leg curls for 10 reps each. Well, the hamstrings don't just flex the lower leg; they also act as hip extensors, and the way you target those muscles is through good mornings and straight-leg deadlifts. Just doing the leg curls completely ignores the other function of the hamstrings.
-Eine Übung pro Muskel hat nicht mehr viel mit Bodybuilding zu tun. Die Hamstrings beugen nicht nur die Beine, sondern *act* auch als Hüftstrecker, wie z.B. bei Good Mornings, oder steifbeinigen Deadlifts.
And lastly, the original German Volume Training program was boring as hell.
-GVT ist langweilig wie hölle, hölle, hölle.
Here's an example of a chest workout:
Incline Bench Press? 3 sets of 10
Decline Bench Press? 3 sets of 10
Bench Press? 3 sets of 10
Dumbbell Flies? 1 set of 10
3+3+3+1=10 Sätze.
What I've done is put the "weakest" position first, and the strongest position third.
-Schwächste Übung zuerst, stärkste am Schluß.
Then, since pressing movements aren't, by the strictest definition, pure chest movements, I've thrown in another movement that works the chest in a way that duplicates one of the physiological functions of the chest, which is to adduct the arms (the dumbbell flies).
-Die Brust drückt nicht nur, sie macht auch fliegende, deshalb noch der eine Satz Fliegende.
Back
Wide Grip Pull-ups? 3 sets of 10
Medium Grip Pull-ups? 3 sets of 10
Narrow Grip, Semi-Supinated Pull-ups? 3 sets of 10
Barbell Rows? 1 set of 10
3+3+3+1 = 10
Quads
Front Squats? 3 sets of 10
High Bar, Narrow Stance, 1 and 1/3 Squats (bar high on back)? 3 sets of 10
High Bar, Medium Stance Squats? 3 sets of 10
Leg Extensions? 1 set of 10
Hamstrings
Good Mornings? 3 sets of 10
Straight leg deadlifts off box? 3 sets of 10
Straight Leg Deadlifts (from floor)? 3 sets of 10
Leg Curls? 1 set of 10
Shoulders
Medium Grip Presses (in front of neck)? 3 sets of 10
Medium Grip Presses (behind the neck)? 3 sets of 10
Very Wide Grip Presses (in front of neck)? 3 sets of 10
Lateral Raises (using dumbbells)? 1 set of 10
Biceps (using dumbbells)
Preacher Curls? 3 sets of 10
Incline Curls? 3 sets of 10
Standing Curls? 3 sets of 10
Reverse Curls? 1 set of 10
Triceps (using EZ curl bar)
Lying Extensions (to top of head)? 3 sets of 10
Lying Extensions (to chin)? 3 sets of 10
Seated Overhead Extensions? 3 sets of 10
Reverse Grip Pushdowns (on pulldown machine)? 1 set of 10
Day One? Quads
Day Two? Chest and Triceps
Day Three? Off
Day Four? Hamstrings and Shoulders
Day Five? Back and Biceps
Day Six? Off
Day Seven? Repeat
Zusammenfassung:
? Ten sets of ten, albeit using 4 exercises that stress the muscles from different angles
? The weight you use for the first 9 sets stays the same.
? When you can actually do 10 sets of 10, it's time to add more weight.
? Rest 60 to 90 seconds between sets.
? Pay strict attention to tempo, using 402 for chest, back, and leg movements; and 302 for shoulder, bicep, and tricep movement.
10 Sätze, aber nicht einer Übung, sondern 4 aus unterschiedlichen Winkeln.
Gewicht ist für alle Übungen und Sätze gleich
Schafft man 10*10 dann erhöht man das Gewicht.
60-90 Sekunden Pause zwischen den Sätzen.
Aufpassen beim Tempo.
Und das war jetzt wirklich so schwer? Über ein Monat hat keiner die paar Hauptsätze übersetzen können?
