ivanppolaino
Beginner Weightlifter
COMODÓN jejejejeje
5x5 se hace con el 85% de tu 5RM incrementándolo cada sesión
5x5 se hace con el 85% de tu 5RM incrementándolo cada sesión
¡¡¡¡Diario de un Lindo Pajarito!!!!
- Iniciador del tema canario72
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Como tu quieras perraaaaaaa je je.......
Vale entendido Ivan, 5RM (y no me mateis) significa el maximo peso que puedo levantar en 5 repes no?? Por lo tanto sobre eso un 85%......
Gracias.
Dia 2 Chedu..... Veo que esta rutina como casi todas es de 4 dias, al final cuando tenga claro todo como va, tendre que modificar como siempre para tres coño que putada como siempre:
Day 2: Quad dominant, hamstring accessory. Biceps.
Quads: direct, heavy, low reps
Hamstrings: direct, lighter, high reps
Arms: direct
Calves: indirect
Abs: indirect
Quads:
Full squats 5x5 Sentadillas no???
Leg press 3x8 Prensa???
Hamstrings:
Leg curls or high foot placement leg press 3-4 sets of 12-20 Aqui me pierdo........
Biceps:
Seated alternating bicep curls 5x5 Curl Biceps alterno???
Hammer curls 3x8-12 Martillo???
Day 2: Quad dominant, hamstring accessory. Biceps.
Quads: direct, heavy, low reps
Hamstrings: direct, lighter, high reps
Arms: direct
Calves: indirect
Abs: indirect
Quads:
Full squats 5x5 Sentadillas no???
Leg press 3x8 Prensa???
Hamstrings:
Leg curls or high foot placement leg press 3-4 sets of 12-20 Aqui me pierdo........
Biceps:
Seated alternating bicep curls 5x5 Curl Biceps alterno???
Hammer curls 3x8-12 Martillo???
Matxaka300
Esto es Espartaaaaaaaa!!!
A mi estaa me gusta, periodización ondulada, la de chedu está bien y la de polaino también:
Bodybuilder – Undulating Periodization
Monday – Upper:
Overhead Press
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI
Chinups
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI
DB Decline Press
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI
Seated Cable Rows
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI
Wednesday – Lower:
Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI
SLDLs
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI
Lunges
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI
Situps
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI
Friday – Upper
Bench Press
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI
Yates' Rows
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI
Dips
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI
Pulldowns
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI
Sunday – Lower:
Deadlifts
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI
Split Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI
Glute Ham Raises
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI
Hyperextensions
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI
El que no entiendas lo preguntas.
Bodybuilder – Undulating Periodization
Monday – Upper:
Overhead Press
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI
Chinups
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI
DB Decline Press
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI
Seated Cable Rows
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI
Wednesday – Lower:
Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI
SLDLs
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI
Lunges
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI
Situps
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI
Friday – Upper
Bench Press
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI
Yates' Rows
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI
Dips
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI
Pulldowns
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI
Sunday – Lower:
Deadlifts
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI
Split Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI
Glute Ham Raises
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI
Hyperextensions
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI
El que no entiendas lo preguntas.
Dia 3:
Day 3: Vertical push-pull, calves, abs
Width-Back: direct
Shoulders: direct
Calves: direct
Abs: direct
Biceps: indirect with pull-ups, chin-ups, pulldowns
Triceps: indirect with shoulders and some lat work
Chest: indirect with some lat work, possibly, such as dumbbell pullovers
Width-Back:
Chins 5x5 Dominadas???
Hammer high rows 3x8 Dorsales en maquina Chedu la que hablamos la otra vez no??
(if you do a third, Hammer Behind the Neck rows or lying pullovers 3x12) Que pone aqui????
Shoulders: (I like to warm up with bent over side laterals, which work the often-neglected rear delts anyway – 3x10) Y aqui???
Arnold Press or Military Press 5x5 Visto Arnold o militar...
Standing side laterals 3x8 Pajarraco??? ^_^
Calves: (gastrocs) standing or donkey calf raises, 3x8-10 Si pongo calves en google solo salen vacas jajaja tengo que haer un rodeo o que?? jajajaja
Abs: 3 sets of 8-12, weighted
Day 3: Vertical push-pull, calves, abs
Width-Back: direct
Shoulders: direct
Calves: direct
Abs: direct
Biceps: indirect with pull-ups, chin-ups, pulldowns
Triceps: indirect with shoulders and some lat work
Chest: indirect with some lat work, possibly, such as dumbbell pullovers
Width-Back:
Chins 5x5 Dominadas???
Hammer high rows 3x8 Dorsales en maquina Chedu la que hablamos la otra vez no??
(if you do a third, Hammer Behind the Neck rows or lying pullovers 3x12) Que pone aqui????
Shoulders: (I like to warm up with bent over side laterals, which work the often-neglected rear delts anyway – 3x10) Y aqui???
Arnold Press or Military Press 5x5 Visto Arnold o militar...
Standing side laterals 3x8 Pajarraco??? ^_^
Calves: (gastrocs) standing or donkey calf raises, 3x8-10 Si pongo calves en google solo salen vacas jajaja tengo que haer un rodeo o que?? jajajaja
Abs: 3 sets of 8-12, weighted
Matxaka300
Esto es Espartaaaaaaaa!!!
La que te acabo de poner es fácil pasarla a 3 días, básicamente haces los primeros 3 entrenos y el con el siguiente empiezas la siguente semana, de manera que si la rutina es ABCD, haces:
Semana1: ABC
Semana2: DAB
Semana3: CDA
Semana4: BCD
repetir ciclo.
Y si te la montas con periodización dual mejor, mírate el DFHT, tiene buena pinta.
Semana1: ABC
Semana2: DAB
Semana3: CDA
Semana4: BCD
repetir ciclo.
Y si te la montas con periodización dual mejor, mírate el DFHT, tiene buena pinta.
Y no tienes nada para trabajar tambien el domingo Maxakin que me aburro jajajajajaja
Solo tres diasssssss Maxakin...Aunque supongo que como todo se podria adaptar pero despacito tio, que aun estoy con lo de Chedu je je...
Mira ya hoy me ha servido para saber que significa 5RM o 10RM je je cosa que antes ni sabia, si si asi como lo lees je je..
Muchas gracias maxakin, dices que la de Chedu te gusta.......igual que la de Ivan.
Vistes la de rafa???
Solo tres diasssssss Maxakin...Aunque supongo que como todo se podria adaptar pero despacito tio, que aun estoy con lo de Chedu je je...
Mira ya hoy me ha servido para saber que significa 5RM o 10RM je je cosa que antes ni sabia, si si asi como lo lees je je..
Muchas gracias maxakin, dices que la de Chedu te gusta.......igual que la de Ivan.
Vistes la de rafa???
Eres rapido gañan je je ......
Joder mirate el DFHT que coño es eso tio, habla bien joder que ya tienes edad.
Matxaka300
Esto es Espartaaaaaaaa!!!
La de rafa no me gusta, poca frecuencia (para mí).
Aqui va el DFHT, se basa en una periodización dual (llevarte por un periodo de carga hasta el overroaching, el punto justo antes del sobreentreno y descargar), en vez de la la periodización lineal (la de usar la sobrecompensanción en los dias de descanso y volver al punto incial, la mayoría de rutinas)
La periodización es 3-1 o 2-1, tres semanas de carga y una de descarga. En la descarga sólo se hacen los tres primeros ejercicios de los días de torso (menos el jueves que metemos dominadas), y los dos primeros del día de pierna.
Lunes:
1. Press de banca: 4x10
2. Press inclinado mancuernas: 3x8-12
3. Remo inclinado 90º: 5x5
4. Encogimientos hombros: 2-3x8-12
5. Remo erguido agarre medio: 2-3x8-12
6. Press francés: 3x8-12
7. Curl con barra: 3x8-12
8. Curl invertido: 2x8-12
Martes:
1. Sentadilla: 5x5 en pirámide con saltos de unos 10 kilos. * Calentamiento a parte.
2. Buenos días: 3x5
3. Pull throught: 3-5x10-12
4. Curl femoral: 2x10-12 y extensiones: 2x10-12
4. Prensa inclinada: 3-4x10-12
5. Elevaciones de tronco: 5x10
6. Gemelo de pie y sentado: 5x10-20
Jueves:
1. Press de banca: 5x5
2. Press con tabla: 5 RM
3. Press militar: 1x5 o 5x5 o 4x10
4. Fondos: 2-3x10
5. Dominadas: 5x10-12
6. Press francés o jalón tríceps en polea: 3x8-12
7. Curl mancuernas: 3x8-12
8. Curl invertido: 2x8-12
Viernes:
1. Sentadilla o sentadilla frontal: 5x5 o 4x10
2. PM: 3x5 o 1-5 RM
3. Pull throught: 3-5x10-12
4. Curl femoral: 2x10-12
5. Extensiones: 2x10-12
6. Hiperextensiones pesadas: 2-3x10-12
7. Elevación de piernas colgado: 5x10
8. Gemelo de pie y sentado: 5x10-20
Series efectivas, las de calentamiento y acercamiento al peso efectivo a parte
Y aquí va explicada la teoría: Dual Factor Hypertrophy Training:
Note: first off, I'd like to thank AngelFace, JohnSmith, and Gavin for contributing to this article.
There are basically two accepted theories in the world of weight training. One is called Supercompensation (or Single Factor Theory), and the other is called the Fitness Fatigue Theory (or Dual Factor Theory). Bodybuilding tends to follow the Supercompensation way of thinking, while virtually every field of strength and conditioning, athletics, etc. follows the Dual Factor Theory. The reasoning that almost everyone involved in strength training adheres to the Dual Factor Theory is because there is scientific proof that it works, not to mention that the eastern bloc countries that have adhered to this theory have kicked America's ass at every Olympics since the 1950s.
Bodybuilding, for years, has basically ignored Dual Factor Theory and opted for Single Factor Theory training. In the following paragraphs, I hope to prove to you why Dual Factor Theory should be accepted, taught, and adhered to in the world of bodybuilding as well as all other athletes concerned with strength and conditioning.
Note: The one exception to the rule of "all bodybuilding programs based on Supercompensation" is Bryan Haycock's HST, which, from Bryan's own mouth, says that it wasn't based on dual factor theory, although he hit it dead-on, on all points. What I didn't care for personally with HST is that the same amount of importance is placed on the 15-rep phase and the negative rep phase as with the 10 rep and 5 rep phases. The thickness that rep ranges in the 3-8 range provide are far more impressive to me personally than those who focus on 12-15 rep schemes and countless negatives. I also wasn't excited about working the entire body in one workout. The CNS drain was unbelievable. – However, in saying that, HST is the best I've seen compared to everything else out there, and I did make good progress on it.
The Supercompensation Theory has been, in the bodybuilding community, the most widely accepted school of thought. However, people are beginning to see it as a bit too simplistic (the strength and conditioning and athletic movements have never accepted this practice). The theory itself is based on the fact that training depletes certain substances (like glycogen, and slowing protein synthesis). Training is seen as catabolic, draining the body of its necessary nutrients and fun stuff. So to grow, according to the theory, the body must then be rested for the appropriate/ optimal amount of time, AND, it (the body) must be supplied with all the nutrients it lost. If both of these things are done correctly, then theoretically your body will increase protein synthesis and store more nutrients than it originally had! (i.e. – your muscles will be bigger!)
So obviously the most important part of this theory is TIMING! (Specifically concerning the rest period). But that's where the problem comes in. "If the rest period was too short, then the individual would not be completely recovered and as such the training would deplete the substance even more, which over a period of time would result in overtraining and a loss of performance. If the rest interval were too long then the training would lose its stimulus property, and the individual would recover completely and lose the window of opportunity to provide the stimulus again. If the interval is optimal then improvements surely follow" (AF).
"So, given the one factor theory (Supercompensation), which looks at physical ability as, of course, one factor, you are left with the problem of timing workouts to correspond to the supercompensation wave... anything sooner or later will lead to a useless workout"(JS).
Another issue concerning the Supercompensation/ Single Factor Theory is that of FAILURE. Almost every program that utilizes this type of training advocates the use of muscle/ CNS failure, and then fully rest, and then beat the crap out of your muscles again, then rest, etc (I'm referring to the "work one bodypart per day, six days per week" program as well as HIT, popularized by Mike Mentzer). The issue is that it has now been proven that total failure is not necessarily needed for optimal growth. It has been shown that leaving a rep or two in the tank can and will yield the same results AND therefore a shorter rest period will be needed and less accumulation of fatigue will still be present by the time the next training session rolls around.
A Better Way…
The Dual Factor Theory, also called Fitness Fatigue Theory is somewhat more complex than the Supercompensation Theory. The theory is based on the fact that and individual's fitness and fatigue are totally independent of each other. This theory is entirely dependant on one's base conditioning (or physical preparedness or fitness). The thing is, when you have a high level of fitness (or conditioning/ preparedness) this level changes fairly slowly. This is because over the short term fitness does not fluctuate often. (However, fatigue can change (increase or decrease) fairly quickly when compared to fitness).
"The theory works like an equilibrium in that training will have an immediate effect on the body (similar to supercompensation). This effect is the combination of fatigue and gain (again, remember the equilibrium thing). So after a workout, because of the stimulus that training provides, preparedness/conditioning/fitness increases (gain) but at the same time will decrease due to fatigue from the training."
"So, the outcome of the training session is the result of both the positive and negative consequences of the training session. These two outcomes depend on time. By striking the correct balance, fatigue should be large in extent but short in how long it lasts. Gain on the other hand should be moderate, however, and is longer in duration. Typically the relationship is 1:3, if fatigue lasts x amount of time then gain lasts 3x amount of time."
"Given the two factor theory, which separates physical fitness or preparedness and fatigue, you see that the timing of individual workouts is unimportant to long term gains (unlike Supercompensation)... in other words regardless of whether or not fatigue is or is not present, fitness can and will still be increased" (which is the goal)...
So what you get concerning the two-factor theory is a period of peaking fatigue (maybe 6 weeks), followed by a period of rest (maybe 2 weeks deloading, then one or two weeks of total rest). You view entire weeks and maybe months, as you would of viewed just one workout with the single factor theory. For example, in the single factor theory, one workout represents a period of fatigue. – But, in the two-factor theory, 6 weeks would represent a period of fatigue. In the single factor theory, a day or two (up to a week) represents a period of rest. But in the two-factor theory, up to four weeks may represent a period rest.
"What is important to note is that there is almost universal agreement among scientists and athletes and coaches in all sports EXCEPT bodybuilding that the two factor theory is correct and the single factor theory is not correct and is in fact suitable only for beginners to follow when planning training."
"It is also important to note that most athletes in most sports are experiencing some level of constant fatigue ALWAYS, except for maybe a couple of weekends a year, when they are peaking. Training takes place daily against a backdrop of fatigue". Therefore, you should be able to see why, concerning the single factor theory, it would be very hard to ever fully recover, unless you sat on your ass for two weeks and did nothing."
Applying it to the real world…
When setting up dual factor periodization for the bodybuilder, it is important to remember to plan for periods of fatigue and periods of rest. During a fatigue period (say, 3 weeks), you slowly build up fatigue, and never fully recover. Then you have a period of recovery (another 1-3 weeks) where you train with reduced frequency, volume, or intensity. (My preference is to keep intensity high, while drastically lowering volume and slightly lowering frequency.) At any rate, the fatiguing and recovery periods most likely won't be as drastic for a bodybuilder as it would for a strength athlete because there will be no peaking phase for performance (at no point are you required as a bodybuilder to perform a competition based on strength). Additionally, bodybuilders need less fatigue and more recovery present at any given time (outside of the actual training sessions) when compared to strength athletes.
So here's what I've come up with…
• The general layout of the program will be to train upper body twice per week and lower body twice per week (so, we'll be providing double the training stimulus of typical one bodypart per day programs). The workouts will be fairly intense, heavy on free weight compound exercises, lower volume (per workout, and drastically lower volume per bodypart), and higher frequency than normal bodybuilding workouts. (Now, again, this is individual). Some of you won't be able to handle this amount of frequency yet, because your fitness level sucks. Some powerlifters, OLY lifters, and other strength athletes train up to 20 or 30 times each week (and most of them a minimum of 10 times per week) because their fitness level is so high. – If you find this level of frequency is too high, shorten the loading period and lengthen the recovery period, at first. Or, reduce the frequency to training three times per week, on a Mon, Wed, Fri, scheme, etc. – until your preparedness is increased, and your body can handle the frequency.)
The real difference is in failure and periodization (this is so each body part can be trained twice per week as opposed to only once)…
• No exercise should be taken to failure when using submaximal reps, however, all exercises should be taken to within one or two reps of failure by the final set of the exercise. If muscular failure is reached, there is no way you can train with an increased frequency without overtraining.
• Periodization will be individual to the lifter. However, for the sake of this program a 3-week period of loading followed by one week of recovery is given. (Additionally, if one isn't fully recovered after the one week recovery period, and fatigue still builds, increase the recovery period to two weeks, or have a "recovery month" every 4 or 5 months where you'll have one week of loading and three weeks of recovery during that month to allow your body to fully recover.)
• Progressive Overload is absolutely imperative in every exercise, making sure that load or reps are increased, or that rest periods are decreased to keep intensity high (during loading phases). (Of course, during the recovery phases, if volume is lowered, and frequency reduced slightly, then intensity can and should still be kept high, although the load should be reduced just slightly (approx. 10%) as there is no reason to attempt to set records through progressive overload during this time of recovery.)
• Many different rep ranges will be used. I am partial to the use of rep ranges in the 3-10 range, as it tends to give the lifter a great balance of extreme muscle thickness (like the look of a bodybuilder with a powerlifting background) as well as great neural efficiency.
A. Use of Neural Efficiency (as well as some Myofibral Hypertrophy) occurs in rep ranges of 1-3. (Neural Efficiency increases the percentage of motor units that can be activated at any given time. There is little to no effect on size but increases strength will be great. Little to no protein turnover occurs in this rep range as load is too high and mechanical work is too low.)
B. Mostly Myofibral and Sarcomere Hypertrophy and very little Sarcoplasmic Hypertrophy occur with rep ranges of 3-5. (Sarcomere hypertrophy increases contractile proteins in muscle thereby increasing strength directly and also size. Book knowledge suggests that growth here will be mostly myofibral/ sarcomere hypertrophy and will be accompanied with strength gains in other rep ranges and improvements in neural efficiency. Therefore this is perhaps the best rep range for increasing strength. Better balance of load / work done for hypertrophy so no surprises there.)
C. Myofibral, Sarcomere, and Sarcoplasmic Hypertrophy (lots of growth as well strength gain within this rep range with little transfer to 1rm) occur with rep ranges of 5-10. (Sarcoplasmic Hypertrophy does not directly increase strength but can affect it by increasing tendon angle at the attachment - but of course it increases size.)
D. Some Sarcoplasmic with little Myofibral and Sarcomere Hypertrophy occur in rep ranges of 10-15. (More fatigue and a greater extent of waste products are associated with this rep range. Possible increase in capillary density.)
E. Capillary density increases with little Sarcoplasmic growth with rep ranges above 15. (Muscle endurace begins to become a factor (but who needs that?). Also, waste products are intense – lactic acid buildup to the point of making some individuals sick.)
Here's the breakdown:
Session A (Monday):
* (-)Low Incline Barbell Press/ Closegrip/ 5 Board Closegrip
Dips (Low Chest Dips Followed by one set of Tricep Dips)
Dumbell Extensions
(-)Seated Military Press
Dumbell Overhead Press
Barbell Rows
(-)Pulldowns
Upright Rows
(-)Barbell Curls
Dumbell Curls
Forearms (one superset of wrist curls, reverse wrist curls, and twists)
Session B (Thursday):
(-)Decline Dumbell Press
Flat Flys
*Push Press
(-)Pullups
Low Cable Rows
Lateral Raises (rear, followed by side), Rotator Work (front, side, and rear)
Skull Crushers
(-)Barbell Curls
(-)Pushdowns
Hammer Curls
Forearms (one superset)
Lower Body:
Glutes
Hamstrings
Quads
Calves
Lower Back
Traps
Abs, Obliques
Session C (Tuesday):
*Squats
*Goodmornings
*Cleans
Hack Squats (Old school barbell style are my favorite)
Straight Leg Deadlifts
Calves
Reverse Hypers
Abdominals
Obliques
Session D (Friday):
Squats (lighter)
*Deadlifts/ Trap Shrugs
Front Squats
Glute/Ham/Calf Raises
Donkey Calves
Reverse Hypers
Abdominals
Obliques
• Every eight weeks, the exercises with an asterisk (*) should be performed to their respective 1RM (rotate the weeks that you are maxing out on each exercise so that you don't find yourself maxing out on multiple exercises in one workout.) (The reason for maxing out on certain exercises is to increase neural efficiency as well as myofibral hypertrophy).
• Mild use of eccentrics during loading weeks (one or two reps at the end of the last set, occasionally) can be used for the exercises marked with a (-) (This is because tension is increased with eccentrics due to the fact that fewer MUs are recruited, and therefore more tension is put on each individual recruited MU. With added tension comes additional protein degradation and therefore a greater degree of hypertrophy during the recovery period.)
• Exercises with an asterisk (*) should be performed explosively, while exercises WITHOUT an asterisk (*) should be performed in a controlled, comfortable manner, but not superslow.
• Every six weeks, perform squats in session D with 2 sets of 20 reps for increased lactic acid threshold and capillary density. (and it's just a good overall shock to the system.)
• Every six weeks, an entire week will be performed with lower load and higher reps than normal (this is to allow for capillary density to increase, connective tissue strengthening, additional sarcoplasmic hypertrophy, and increased lactic acid threshold) and every six weeks a heavier load and lower reps than normal (for increased neural efficiency and myofibral hypertrophy) will be performed.
• Stretch following each exercise session to help aid in recovery and possibly induce hyperplasia (the exception is to stretch each bodypart immediately after its last exercise in Upper Body Session A).
• Intense rest and recovery techniques should be utilized on a daily basis (10 min. cardio blasts, ultra-light load high rep work for flooding an area with blood 24 hours after working that area, contrast showers, massage, water consumption, stretching, etc. – although, occasionally these should be avoided to allow the body to respond to a higher state of fatigue.)
• Concentric-Only work should also be utilized for increases in preparedness, general recovery, and additional means of quality training and weight gain without fatigue – good choices would be sled dragging, medicine ball throws, wheel-barrow walking, etc. These extra workouts should be performed approximately 6-12 hours following training and according to the preparedness of the individual lifter. (However, these are great ways to build preparedness/fitness with very little fatigue buildup.)
• Do the required sets and reps even if you are still a little sore from the previous workout. (Now, if you have a horrible case of DOMS, this is a different story – but that most likely means you are training much too close to muscular failure than needed).
• First of all, change up this program so it works best for you. The one thing I hate about most programs is that the author says to follow his program to a tee or you won't gain a pound. Everyone is different with different needs; so as long as you are following the two factor theory, and know what you are doing, adapt this program to fit your needs. (In saying that, don't bastardize the program. It is well put together and will put solid mass on your body in a relatively short amount of time. The exercises have been carefully chosen, so if you change the exercises at all, make damn sure you know exactly what you are doing; i.e. - don't substitute an anterior deltoid exercise for a medial deltoid exercise just "because they both work the shoulders." This would be a major mistake. Keep the balance there.
• Workouts should be kept brief (about 1 hour). Get in there and get out. Additionally, working smaller, antagonistic bodyparts together can be beneficial. (i.e. – during barbell curls, instead of resting for a couple minutes between sets, do sets of tricep pushdowns.)
• You must continually adapt your workout by changing rep schemes, rest periods, volume, intensity, etc. (occasionally changing an exercise or two) in order to avoid accommodation by the body.
• Chest and Tricep exercises can be left to the descretion of the lifter. Pick exercises you like, but make sure you pick compound exercises, as well as exercises that work your weak areas. (In saying that, I have come up with a very well-rounded chest and tricep routine)
• Incline Barbell press should be performed with a wide grip, elbows out. Closegrip and 5 Board should be performed with close grip and elbows in. (5 board press is where you glue or nail 5 2"x6" boards togther (about 18" long) and bench press with someone holding the boards on your chest. The range of motion is short (3-4 inches probably), but the strength of the triceps and elbow joint explode!)
• I view Incline Barbell Press, Close-grip bench, and 5 Board press as one exercise that basically works both the chest and the triceps simultaneously. The lifter starts with 3 sets of Inclines, and then finishes off with a set of close-grips and a set of 5 board.
• Chest Dips and Tricep Dips are also viewed as one exercise that works both the chest and triceps. Start with 2 sets of deep chest dips, and finish with a set of triceps dips, where you only perform the upper part of the dip.
• You can substitute pull-throughs for reverse hypers if you don't have access to a reverse hyper machine. (if you don't know what a pull-through is, go to EliteFTS - Powerlifting and Strength Training Products and Knowledge for Lifters, Athletes, Coaches, and Trainers and check the "ask Dave" section. You'll find a description there.
• Glute/ Ham raises are a must. (If you don't have access to a glute ham machine, go to t-mag.com and there are several description of how to perform these there by Coach Francis or Davies, I believe.)
• Work forearms any way you want to. The given set and rep scheme is what I use more for prehab because I struggle with tendonitis.
• Barbell Rows are best by "starting with the bar on the floor every single rep. Your middle back will have slight bend to it. You pull the bar off the floor quickly with the arms, and by a powerful arch of your middle back. You finish by touching the bar to your upper stomach or middle stomach. At no time is there any movement of the hips or knees, no hip extension at all, all that bends is the middle back and the shoulders and elbows. This is hard to do and you have to have good muscular control to do it, or you'll end up straightening up at the hips along with the arching of the back. But if you can master doing them this way you will get a big back. This works because the lats actually extend (arch) the middle back in addition to other functions, just like with glute-ham extensions compared to leg curls…you always get a stronger contraction when you move both the origin and insertion of a muscle, flexing it from both ends so to speak. The bar returns to the floor after each rep. The bent row is actually best done as an explosive movement and the bar is moved fast." (JS)
• Pullups are to be done to failure, but not absolute muscular failure. At 260 pounds I can't do very many, so I just do them until I can't complete another full rep, and then I stop.
• Rotator work is given purely as prehab for myself. I use what is called a shoulder horn for this work, so I don't tear my rotator cuff up when handling heavy weight during bench press.
• For squats, I squat with a wide stance, and sit way back, which tends to put the emphasis on my glutes and hamstrings more so than my quads. I find that greater overall leg development is achieved by squatting in this manner. If you are purely a quad squatter, you most likely won't need an additional quad exercise.
A leer pájaro.
Aqui va el DFHT, se basa en una periodización dual (llevarte por un periodo de carga hasta el overroaching, el punto justo antes del sobreentreno y descargar), en vez de la la periodización lineal (la de usar la sobrecompensanción en los dias de descanso y volver al punto incial, la mayoría de rutinas)
La periodización es 3-1 o 2-1, tres semanas de carga y una de descarga. En la descarga sólo se hacen los tres primeros ejercicios de los días de torso (menos el jueves que metemos dominadas), y los dos primeros del día de pierna.
Lunes:
1. Press de banca: 4x10
2. Press inclinado mancuernas: 3x8-12
3. Remo inclinado 90º: 5x5
4. Encogimientos hombros: 2-3x8-12
5. Remo erguido agarre medio: 2-3x8-12
6. Press francés: 3x8-12
7. Curl con barra: 3x8-12
8. Curl invertido: 2x8-12
Martes:
1. Sentadilla: 5x5 en pirámide con saltos de unos 10 kilos. * Calentamiento a parte.
2. Buenos días: 3x5
3. Pull throught: 3-5x10-12
4. Curl femoral: 2x10-12 y extensiones: 2x10-12
4. Prensa inclinada: 3-4x10-12
5. Elevaciones de tronco: 5x10
6. Gemelo de pie y sentado: 5x10-20
Jueves:
1. Press de banca: 5x5
2. Press con tabla: 5 RM
3. Press militar: 1x5 o 5x5 o 4x10
4. Fondos: 2-3x10
5. Dominadas: 5x10-12
6. Press francés o jalón tríceps en polea: 3x8-12
7. Curl mancuernas: 3x8-12
8. Curl invertido: 2x8-12
Viernes:
1. Sentadilla o sentadilla frontal: 5x5 o 4x10
2. PM: 3x5 o 1-5 RM
3. Pull throught: 3-5x10-12
4. Curl femoral: 2x10-12
5. Extensiones: 2x10-12
6. Hiperextensiones pesadas: 2-3x10-12
7. Elevación de piernas colgado: 5x10
8. Gemelo de pie y sentado: 5x10-20
Series efectivas, las de calentamiento y acercamiento al peso efectivo a parte
Y aquí va explicada la teoría: Dual Factor Hypertrophy Training:
Note: first off, I'd like to thank AngelFace, JohnSmith, and Gavin for contributing to this article.
There are basically two accepted theories in the world of weight training. One is called Supercompensation (or Single Factor Theory), and the other is called the Fitness Fatigue Theory (or Dual Factor Theory). Bodybuilding tends to follow the Supercompensation way of thinking, while virtually every field of strength and conditioning, athletics, etc. follows the Dual Factor Theory. The reasoning that almost everyone involved in strength training adheres to the Dual Factor Theory is because there is scientific proof that it works, not to mention that the eastern bloc countries that have adhered to this theory have kicked America's ass at every Olympics since the 1950s.
Bodybuilding, for years, has basically ignored Dual Factor Theory and opted for Single Factor Theory training. In the following paragraphs, I hope to prove to you why Dual Factor Theory should be accepted, taught, and adhered to in the world of bodybuilding as well as all other athletes concerned with strength and conditioning.
Note: The one exception to the rule of "all bodybuilding programs based on Supercompensation" is Bryan Haycock's HST, which, from Bryan's own mouth, says that it wasn't based on dual factor theory, although he hit it dead-on, on all points. What I didn't care for personally with HST is that the same amount of importance is placed on the 15-rep phase and the negative rep phase as with the 10 rep and 5 rep phases. The thickness that rep ranges in the 3-8 range provide are far more impressive to me personally than those who focus on 12-15 rep schemes and countless negatives. I also wasn't excited about working the entire body in one workout. The CNS drain was unbelievable. – However, in saying that, HST is the best I've seen compared to everything else out there, and I did make good progress on it.
The Supercompensation Theory has been, in the bodybuilding community, the most widely accepted school of thought. However, people are beginning to see it as a bit too simplistic (the strength and conditioning and athletic movements have never accepted this practice). The theory itself is based on the fact that training depletes certain substances (like glycogen, and slowing protein synthesis). Training is seen as catabolic, draining the body of its necessary nutrients and fun stuff. So to grow, according to the theory, the body must then be rested for the appropriate/ optimal amount of time, AND, it (the body) must be supplied with all the nutrients it lost. If both of these things are done correctly, then theoretically your body will increase protein synthesis and store more nutrients than it originally had! (i.e. – your muscles will be bigger!)
So obviously the most important part of this theory is TIMING! (Specifically concerning the rest period). But that's where the problem comes in. "If the rest period was too short, then the individual would not be completely recovered and as such the training would deplete the substance even more, which over a period of time would result in overtraining and a loss of performance. If the rest interval were too long then the training would lose its stimulus property, and the individual would recover completely and lose the window of opportunity to provide the stimulus again. If the interval is optimal then improvements surely follow" (AF).
"So, given the one factor theory (Supercompensation), which looks at physical ability as, of course, one factor, you are left with the problem of timing workouts to correspond to the supercompensation wave... anything sooner or later will lead to a useless workout"(JS).
Another issue concerning the Supercompensation/ Single Factor Theory is that of FAILURE. Almost every program that utilizes this type of training advocates the use of muscle/ CNS failure, and then fully rest, and then beat the crap out of your muscles again, then rest, etc (I'm referring to the "work one bodypart per day, six days per week" program as well as HIT, popularized by Mike Mentzer). The issue is that it has now been proven that total failure is not necessarily needed for optimal growth. It has been shown that leaving a rep or two in the tank can and will yield the same results AND therefore a shorter rest period will be needed and less accumulation of fatigue will still be present by the time the next training session rolls around.
A Better Way…
The Dual Factor Theory, also called Fitness Fatigue Theory is somewhat more complex than the Supercompensation Theory. The theory is based on the fact that and individual's fitness and fatigue are totally independent of each other. This theory is entirely dependant on one's base conditioning (or physical preparedness or fitness). The thing is, when you have a high level of fitness (or conditioning/ preparedness) this level changes fairly slowly. This is because over the short term fitness does not fluctuate often. (However, fatigue can change (increase or decrease) fairly quickly when compared to fitness).
"The theory works like an equilibrium in that training will have an immediate effect on the body (similar to supercompensation). This effect is the combination of fatigue and gain (again, remember the equilibrium thing). So after a workout, because of the stimulus that training provides, preparedness/conditioning/fitness increases (gain) but at the same time will decrease due to fatigue from the training."
"So, the outcome of the training session is the result of both the positive and negative consequences of the training session. These two outcomes depend on time. By striking the correct balance, fatigue should be large in extent but short in how long it lasts. Gain on the other hand should be moderate, however, and is longer in duration. Typically the relationship is 1:3, if fatigue lasts x amount of time then gain lasts 3x amount of time."
"Given the two factor theory, which separates physical fitness or preparedness and fatigue, you see that the timing of individual workouts is unimportant to long term gains (unlike Supercompensation)... in other words regardless of whether or not fatigue is or is not present, fitness can and will still be increased" (which is the goal)...
So what you get concerning the two-factor theory is a period of peaking fatigue (maybe 6 weeks), followed by a period of rest (maybe 2 weeks deloading, then one or two weeks of total rest). You view entire weeks and maybe months, as you would of viewed just one workout with the single factor theory. For example, in the single factor theory, one workout represents a period of fatigue. – But, in the two-factor theory, 6 weeks would represent a period of fatigue. In the single factor theory, a day or two (up to a week) represents a period of rest. But in the two-factor theory, up to four weeks may represent a period rest.
"What is important to note is that there is almost universal agreement among scientists and athletes and coaches in all sports EXCEPT bodybuilding that the two factor theory is correct and the single factor theory is not correct and is in fact suitable only for beginners to follow when planning training."
"It is also important to note that most athletes in most sports are experiencing some level of constant fatigue ALWAYS, except for maybe a couple of weekends a year, when they are peaking. Training takes place daily against a backdrop of fatigue". Therefore, you should be able to see why, concerning the single factor theory, it would be very hard to ever fully recover, unless you sat on your ass for two weeks and did nothing."
Applying it to the real world…
When setting up dual factor periodization for the bodybuilder, it is important to remember to plan for periods of fatigue and periods of rest. During a fatigue period (say, 3 weeks), you slowly build up fatigue, and never fully recover. Then you have a period of recovery (another 1-3 weeks) where you train with reduced frequency, volume, or intensity. (My preference is to keep intensity high, while drastically lowering volume and slightly lowering frequency.) At any rate, the fatiguing and recovery periods most likely won't be as drastic for a bodybuilder as it would for a strength athlete because there will be no peaking phase for performance (at no point are you required as a bodybuilder to perform a competition based on strength). Additionally, bodybuilders need less fatigue and more recovery present at any given time (outside of the actual training sessions) when compared to strength athletes.
So here's what I've come up with…
• The general layout of the program will be to train upper body twice per week and lower body twice per week (so, we'll be providing double the training stimulus of typical one bodypart per day programs). The workouts will be fairly intense, heavy on free weight compound exercises, lower volume (per workout, and drastically lower volume per bodypart), and higher frequency than normal bodybuilding workouts. (Now, again, this is individual). Some of you won't be able to handle this amount of frequency yet, because your fitness level sucks. Some powerlifters, OLY lifters, and other strength athletes train up to 20 or 30 times each week (and most of them a minimum of 10 times per week) because their fitness level is so high. – If you find this level of frequency is too high, shorten the loading period and lengthen the recovery period, at first. Or, reduce the frequency to training three times per week, on a Mon, Wed, Fri, scheme, etc. – until your preparedness is increased, and your body can handle the frequency.)
The real difference is in failure and periodization (this is so each body part can be trained twice per week as opposed to only once)…
• No exercise should be taken to failure when using submaximal reps, however, all exercises should be taken to within one or two reps of failure by the final set of the exercise. If muscular failure is reached, there is no way you can train with an increased frequency without overtraining.
• Periodization will be individual to the lifter. However, for the sake of this program a 3-week period of loading followed by one week of recovery is given. (Additionally, if one isn't fully recovered after the one week recovery period, and fatigue still builds, increase the recovery period to two weeks, or have a "recovery month" every 4 or 5 months where you'll have one week of loading and three weeks of recovery during that month to allow your body to fully recover.)
• Progressive Overload is absolutely imperative in every exercise, making sure that load or reps are increased, or that rest periods are decreased to keep intensity high (during loading phases). (Of course, during the recovery phases, if volume is lowered, and frequency reduced slightly, then intensity can and should still be kept high, although the load should be reduced just slightly (approx. 10%) as there is no reason to attempt to set records through progressive overload during this time of recovery.)
• Many different rep ranges will be used. I am partial to the use of rep ranges in the 3-10 range, as it tends to give the lifter a great balance of extreme muscle thickness (like the look of a bodybuilder with a powerlifting background) as well as great neural efficiency.
A. Use of Neural Efficiency (as well as some Myofibral Hypertrophy) occurs in rep ranges of 1-3. (Neural Efficiency increases the percentage of motor units that can be activated at any given time. There is little to no effect on size but increases strength will be great. Little to no protein turnover occurs in this rep range as load is too high and mechanical work is too low.)
B. Mostly Myofibral and Sarcomere Hypertrophy and very little Sarcoplasmic Hypertrophy occur with rep ranges of 3-5. (Sarcomere hypertrophy increases contractile proteins in muscle thereby increasing strength directly and also size. Book knowledge suggests that growth here will be mostly myofibral/ sarcomere hypertrophy and will be accompanied with strength gains in other rep ranges and improvements in neural efficiency. Therefore this is perhaps the best rep range for increasing strength. Better balance of load / work done for hypertrophy so no surprises there.)
C. Myofibral, Sarcomere, and Sarcoplasmic Hypertrophy (lots of growth as well strength gain within this rep range with little transfer to 1rm) occur with rep ranges of 5-10. (Sarcoplasmic Hypertrophy does not directly increase strength but can affect it by increasing tendon angle at the attachment - but of course it increases size.)
D. Some Sarcoplasmic with little Myofibral and Sarcomere Hypertrophy occur in rep ranges of 10-15. (More fatigue and a greater extent of waste products are associated with this rep range. Possible increase in capillary density.)
E. Capillary density increases with little Sarcoplasmic growth with rep ranges above 15. (Muscle endurace begins to become a factor (but who needs that?). Also, waste products are intense – lactic acid buildup to the point of making some individuals sick.)
Here's the breakdown:
Session A (Monday):
* (-)Low Incline Barbell Press/ Closegrip/ 5 Board Closegrip
Dips (Low Chest Dips Followed by one set of Tricep Dips)
Dumbell Extensions
(-)Seated Military Press
Dumbell Overhead Press
Barbell Rows
(-)Pulldowns
Upright Rows
(-)Barbell Curls
Dumbell Curls
Forearms (one superset of wrist curls, reverse wrist curls, and twists)
Session B (Thursday):
(-)Decline Dumbell Press
Flat Flys
*Push Press
(-)Pullups
Low Cable Rows
Lateral Raises (rear, followed by side), Rotator Work (front, side, and rear)
Skull Crushers
(-)Barbell Curls
(-)Pushdowns
Hammer Curls
Forearms (one superset)
Lower Body:
Glutes
Hamstrings
Quads
Calves
Lower Back
Traps
Abs, Obliques
Session C (Tuesday):
*Squats
*Goodmornings
*Cleans
Hack Squats (Old school barbell style are my favorite)
Straight Leg Deadlifts
Calves
Reverse Hypers
Abdominals
Obliques
Session D (Friday):
Squats (lighter)
*Deadlifts/ Trap Shrugs
Front Squats
Glute/Ham/Calf Raises
Donkey Calves
Reverse Hypers
Abdominals
Obliques
• Every eight weeks, the exercises with an asterisk (*) should be performed to their respective 1RM (rotate the weeks that you are maxing out on each exercise so that you don't find yourself maxing out on multiple exercises in one workout.) (The reason for maxing out on certain exercises is to increase neural efficiency as well as myofibral hypertrophy).
• Mild use of eccentrics during loading weeks (one or two reps at the end of the last set, occasionally) can be used for the exercises marked with a (-) (This is because tension is increased with eccentrics due to the fact that fewer MUs are recruited, and therefore more tension is put on each individual recruited MU. With added tension comes additional protein degradation and therefore a greater degree of hypertrophy during the recovery period.)
• Exercises with an asterisk (*) should be performed explosively, while exercises WITHOUT an asterisk (*) should be performed in a controlled, comfortable manner, but not superslow.
• Every six weeks, perform squats in session D with 2 sets of 20 reps for increased lactic acid threshold and capillary density. (and it's just a good overall shock to the system.)
• Every six weeks, an entire week will be performed with lower load and higher reps than normal (this is to allow for capillary density to increase, connective tissue strengthening, additional sarcoplasmic hypertrophy, and increased lactic acid threshold) and every six weeks a heavier load and lower reps than normal (for increased neural efficiency and myofibral hypertrophy) will be performed.
• Stretch following each exercise session to help aid in recovery and possibly induce hyperplasia (the exception is to stretch each bodypart immediately after its last exercise in Upper Body Session A).
• Intense rest and recovery techniques should be utilized on a daily basis (10 min. cardio blasts, ultra-light load high rep work for flooding an area with blood 24 hours after working that area, contrast showers, massage, water consumption, stretching, etc. – although, occasionally these should be avoided to allow the body to respond to a higher state of fatigue.)
• Concentric-Only work should also be utilized for increases in preparedness, general recovery, and additional means of quality training and weight gain without fatigue – good choices would be sled dragging, medicine ball throws, wheel-barrow walking, etc. These extra workouts should be performed approximately 6-12 hours following training and according to the preparedness of the individual lifter. (However, these are great ways to build preparedness/fitness with very little fatigue buildup.)
• Do the required sets and reps even if you are still a little sore from the previous workout. (Now, if you have a horrible case of DOMS, this is a different story – but that most likely means you are training much too close to muscular failure than needed).
• First of all, change up this program so it works best for you. The one thing I hate about most programs is that the author says to follow his program to a tee or you won't gain a pound. Everyone is different with different needs; so as long as you are following the two factor theory, and know what you are doing, adapt this program to fit your needs. (In saying that, don't bastardize the program. It is well put together and will put solid mass on your body in a relatively short amount of time. The exercises have been carefully chosen, so if you change the exercises at all, make damn sure you know exactly what you are doing; i.e. - don't substitute an anterior deltoid exercise for a medial deltoid exercise just "because they both work the shoulders." This would be a major mistake. Keep the balance there.
• Workouts should be kept brief (about 1 hour). Get in there and get out. Additionally, working smaller, antagonistic bodyparts together can be beneficial. (i.e. – during barbell curls, instead of resting for a couple minutes between sets, do sets of tricep pushdowns.)
• You must continually adapt your workout by changing rep schemes, rest periods, volume, intensity, etc. (occasionally changing an exercise or two) in order to avoid accommodation by the body.
• Chest and Tricep exercises can be left to the descretion of the lifter. Pick exercises you like, but make sure you pick compound exercises, as well as exercises that work your weak areas. (In saying that, I have come up with a very well-rounded chest and tricep routine)
• Incline Barbell press should be performed with a wide grip, elbows out. Closegrip and 5 Board should be performed with close grip and elbows in. (5 board press is where you glue or nail 5 2"x6" boards togther (about 18" long) and bench press with someone holding the boards on your chest. The range of motion is short (3-4 inches probably), but the strength of the triceps and elbow joint explode!)
• I view Incline Barbell Press, Close-grip bench, and 5 Board press as one exercise that basically works both the chest and the triceps simultaneously. The lifter starts with 3 sets of Inclines, and then finishes off with a set of close-grips and a set of 5 board.
• Chest Dips and Tricep Dips are also viewed as one exercise that works both the chest and triceps. Start with 2 sets of deep chest dips, and finish with a set of triceps dips, where you only perform the upper part of the dip.
• You can substitute pull-throughs for reverse hypers if you don't have access to a reverse hyper machine. (if you don't know what a pull-through is, go to EliteFTS - Powerlifting and Strength Training Products and Knowledge for Lifters, Athletes, Coaches, and Trainers and check the "ask Dave" section. You'll find a description there.
• Glute/ Ham raises are a must. (If you don't have access to a glute ham machine, go to t-mag.com and there are several description of how to perform these there by Coach Francis or Davies, I believe.)
• Work forearms any way you want to. The given set and rep scheme is what I use more for prehab because I struggle with tendonitis.
• Barbell Rows are best by "starting with the bar on the floor every single rep. Your middle back will have slight bend to it. You pull the bar off the floor quickly with the arms, and by a powerful arch of your middle back. You finish by touching the bar to your upper stomach or middle stomach. At no time is there any movement of the hips or knees, no hip extension at all, all that bends is the middle back and the shoulders and elbows. This is hard to do and you have to have good muscular control to do it, or you'll end up straightening up at the hips along with the arching of the back. But if you can master doing them this way you will get a big back. This works because the lats actually extend (arch) the middle back in addition to other functions, just like with glute-ham extensions compared to leg curls…you always get a stronger contraction when you move both the origin and insertion of a muscle, flexing it from both ends so to speak. The bar returns to the floor after each rep. The bent row is actually best done as an explosive movement and the bar is moved fast." (JS)
• Pullups are to be done to failure, but not absolute muscular failure. At 260 pounds I can't do very many, so I just do them until I can't complete another full rep, and then I stop.
• Rotator work is given purely as prehab for myself. I use what is called a shoulder horn for this work, so I don't tear my rotator cuff up when handling heavy weight during bench press.
• For squats, I squat with a wide stance, and sit way back, which tends to put the emphasis on my glutes and hamstrings more so than my quads. I find that greater overall leg development is achieved by squatting in this manner. If you are purely a quad squatter, you most likely won't need an additional quad exercise.
A leer pájaro.
Matxaka300
Esto es Espartaaaaaaaa!!!
Te recomiendo ller la teoría por que distribuciones (aunque es mejor la torso/pierna) y ejercicios hay muchos, lo que te he puesto es un ejemplo, además hay varias indicaciones y recomendaciones, tales como hacer pruebas de máximos, hacer sentadilla respiratoria cada 6 meses, cambiar los rangos de repes, etc...
He empezado a apuntarme las preguntas para responder todo de una vez, pero, a la mierda, hago el quote porque si no sé que te vas a perder.
Del día 1, los racks pulls, son como parciales de peso muerto. Tirarás con más de lo que te puedas pensar.
Del día 2
Full squats- Sentadillas profundas
Leg press- Prensa
Sumo press ó high foot placement leg press ó wide-instance press:
This URL has been removed!
Fíjate en dónde están puestos los pies.
leg curls- curl femoral
Curl alterno sentado
Chins- dominadas
Luego te quejarás de mi.
Saludos
Última edición:
ivanppolaino
Beginner Weightlifter
juas matxaca, con el último post lo has matado fijo... todo en inglés jejejejejeje.
Canario te voy a pasar la factura so mamón q casi todo se encuentra en youtube
apuntate tb este enlace
This URL has been removed!
y este
Bodybuilding.com - #1 Exercises Guide - Over 300 Exercises!
P.D: Yo supongo que hammer más que martillo hará referencia a agarre neutro (que es como se coje un martillo) sólo que en castellano lo hemos traducido así
Canario te voy a pasar la factura so mamón q casi todo se encuentra en youtube
apuntate tb este enlace
This URL has been removed!
y este
Bodybuilding.com - #1 Exercises Guide - Over 300 Exercises!
P.D: Yo supongo que hammer más que martillo hará referencia a agarre neutro (que es como se coje un martillo) sólo que en castellano lo hemos traducido así
Última edición:
Matxaka300
Esto es Espartaaaaaaaa!!!
Joder tampoco creo que sea un inglés muy avanzado, yo lo he entendido todo.
ivanppolaino
Beginner Weightlifter
joder Chedu q rápido... en contestarle al canario y enmarronarme joio jajajaja
Buen viaje
Buen viaje
Niko_El_Piko
New member
Que pasó aqui!?!?!?!
De ser un diario ABSOLUTAMENTE inútil, repentinamente está cargado de información.
Lo revisaré con tranquilidad el fin de semana.
Tareas del fin de semana:
- Rutina de brazos del Canario
- Rutina pesas aplicadas a velocidad para Ivan. (Reitero lo tengo escrito A MANO en un log de entrenamiento, asi que no es tan fácil como buscarlo en la PC, pero voy a cumplir amigo).
Saludos!
P.D.: Chedu, vete a pescar unos pulpos para la KDD!
De ser un diario ABSOLUTAMENTE inútil, repentinamente está cargado de información.
Lo revisaré con tranquilidad el fin de semana.
Tareas del fin de semana:
- Rutina de brazos del Canario
- Rutina pesas aplicadas a velocidad para Ivan. (Reitero lo tengo escrito A MANO en un log de entrenamiento, asi que no es tan fácil como buscarlo en la PC, pero voy a cumplir amigo).
Saludos!
P.D.: Chedu, vete a pescar unos pulpos para la KDD!
MazingerZ
Defendiendo los hierros
Oye, pajarraco, que es esto?...
Quieres cambiar de rutina?...y de ser asi, cuales son las razones?...
Y otra cosa, que coño son esos post en ingles que no me entero de la misa la mitad...jajajajajaj
Cosas mas raras...
Donde se ponga una sentadilla que se quite el squat ese angloamericano...
Ale, saludos castellanos en toda regla..._jodete_
Quieres cambiar de rutina?...y de ser asi, cuales son las razones?...
Y otra cosa, que coño son esos post en ingles que no me entero de la misa la mitad...jajajajajaj
Cosas mas raras...
Donde se ponga una sentadilla que se quite el squat ese angloamericano...
Ale, saludos castellanos en toda regla..._jodete_
ivanppolaino
Beginner Weightlifter
No problem Niko, si yo sé que vas a cumplir así que tranquilo
Vale tomo nota de todo, para pulirla...............
Gracias Ivan y las cosas se hacen de corazon no todo es dinero coño jajajaja.
Ya ya, es un ingles chimpun y tres lineas a leer........Seras mamon!!!!!
Muchas gracias echare un vistazo a la rutina pero lo de leer je je estas flipando Maxakin, tu lo habras entendido pues tendras algo de conocimiento del idioma, como ves yo ni J........
Buen viaje Chedu y muchas gracias, por cierto en ningun momento me he quejado todo lo contrario, que te molestes igual que el resto de compañeros en todo esto dice mucho de vosotros.
Gracias nuevamente.
Ok esperare lo prometido je je no me vengas con cositas raras anda........ Y vemos si podemos adaptarlo a la rutina final si es que saco algo de aqui jajajaja...
Oye, pajarraco, que es esto?...
Quieres cambiar de rutina?...y de ser asi, cuales son las razones?...
Y otra cosa, que coño son esos post en ingles que no me entero de la misa la mitad...jajajajajaj
Cosas mas raras...
Donde se ponga una sentadilla que se quite el squat ese angloamericano...
Ale, saludos castellanos en toda regla..._jodete_
Si, no es que quiero es que tengo que cambiar de rutina.
El motivo es que la rutina alemana 4-0-2 es solamente para un mes, te lo indica en la misma y no debe pasar del dicho mes compi.
Yo tampoco me entero de la mitad o menos, pero ya veras que al final lo entenderas como yo o eso espero je je.
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