Diario

Si no es divertido, entonces llegara el dia en el ke me aburrire, y si pasa eso, ya no tendre ganas de ir al gym.

Ademas ya t dije, la vdd no creo en ese sistema de entrenamiento, la web esa no la conosco.
 
Increase Your Squat

How to add 120 pounds to your squat lift within the next 6 weeks
by Oliver Wolter

Today I want to introduce to you one of the simplest, shortest but most
valuable strength producing workout routines. Probably it's my usual
German spleen but I love short result producing workout routines.

It's like I always design workout routines. Selecting the target - aiming
- shooting and get out of it. I know it's probably not anybody's taste of
workout routine, because it's not much training. But I don't care, because
I call my style results orientated training. It doesn't need to be
entertaining, it doesn't need to look cool - all it is for results.

But the results have to be more than cool - this is what I care about.

This workout routine is not about building up huge muscle mass it's about
getting strong in the basic movements ASAP.

This Super Squat workout routine contains of only 4 basic exercises:

1. Squats
2. Deadlift
3. Pull Ups
4. Chest Dip

That's all!

You have to do one set of each exercise - nothing more - only one short
set. Remember I am talking about putting on strength not putting on muscle
mass.

Do at least 5 repetitions of each exercise and a maximum of 12. But now
comes the little trick. Increase your weight as long as you don't drop
below 5 reps.

Don't care about increasing reps - care about increasing weights - because
you want to gain strength.

If you want to go wild like a few of my clients - increase the weight for
lower body movements (Squat and Deathlift) 20 pounds and for upper body
movements (Pull Ups and Chest Dip) 10 pounds with each workout.

Hmmm...probably you are not that crazy but try at least 10 pounds lower
body and 5 pounds upper body. This should work fine for most people.

Again - if your reps drop below 5 - don't increase the weight - as long as
you stay at 5 reps or above - increase the weight.

Don't overdo it when you start with your first workout. Start with a weight
you could normally use for 10-12 reps.

One question is still open - How many workouts you should do?
ONE SET FOR EACH EXERCISE
ONE WORKOUT EACH WEEK - THAT'S ALL

But I want to give you two example workouts:

WORKOUT NUMBER 1
1. Squats - 220 pounds - 10 reps
90 seconds rest
2. Deadlift - 240 pounds - 11 reps
90 seconds rest
3. Pull Ups - (bodyweight 180 lbs + 5 lbs plate) = 185 pounds - 8 reps
90 seconds rest
4. Chest Dip (bodyweight 180 lbs + 10 lbs plate) = 190 pounds - 10 reps
END OF WORKOUT NUMBER 1

1 WEEK REST

WORKOUT NUMBER 2
1. Squats - 230 pounds - 10 reps
90 seconds rest
2. Deadlift - 250 pounds - 10 reps
90 seconds rest
3. Pull Ups - (bodyweight 180 lbs + 10 lbs plate) = 190 pounds - 7 reps
90 seconds rest
4. Chest Dip (bodyweight 180 lbs + 15 lbs plate) = 195 pounds - 10 reps
END OF WORKOUT NUMBER 2


If you didn't understand it the first time -read it again.
ONE SET OF EACH EXERCISE - ONE WORKOUT EACH WEEK
INCREASE THE WEIGHT WHILE YOU DON'T DROP BELOW 5 REPS.

Sounds to simple to work?

Well I know - a lot of people said this to me about 2 years ago me. So I
made one public test back between 12/02/00 and 01/24/01. This test lasted
about 10 weeks.

Christian the test person was somebody you would call a hard gainer. But
he was extremely motivated, this was the reason I decided he should be the
test person. I wanted to show that you don't have to be a genetic wonder
to achieve great gains as long as you do your best to succeed.

Christian did only 10 workouts in 10 weeks. Here are the results:

Start (12/02/00):
1. Squats - 8 reps with 80 kg (176.37 lbs)
2. Deadlift - 5 reps with 60kg (132.28 lbs)
3. Pull Ups - 5 reps - Bodyweight + 5kg (11.02 lbs)
4. Chest Dips - 5 reps Bodyweight only


End (01/24/01)
1. Squats - 4 reps with 170 kg (374.8 lbs)
2. Deadlift - 4 reps with 110kg (242.5 lbs)
3. Pull Ups - 6 reps Bodyweight + 20kg (44.09 lbs)
4. Chest Dips - 4 reps - Bodyweight + 20kg (44.09 lbs)


This means he increased his strength by:

Squats + 90 kg (198.41 lbs)
Deadlift + 50 kg (110.23 lbs)
Pull Ups + 15 kg (33.07 lbs)
Chest Dips + 20 kg (44.09 lbs)

Not bad for a so called hard gainer within 10 weeks of training?!

After this a lot of people tried the same workout routine. And guess what
- they had similar results.

You can do this too - or have even better results - but you have to be
motivated.

Well this is what I call results based bodybuilding - set your aim -
follow it and achieve it. The training wasn't fancy or exotic - but it
did it's job.

And the results were better than what a lot of people with ordinary workout
routines will ever achieve in a lifetime.

I always use short training routines. They don't have to be this short but
they only have to fulfill what they are for.

In my personal training software X-Size I also
use short routines but in a more advanced way. I created this
software to make something completely different. It's all about timing.

Such short routines could be confusing if you add some advanced
techniques like upgrading exhaustion or advanced splitting. But for this
reason I created my personal training software to keep all guesswork
away from you.

You see the workout routine above is completely easy to understand. But
what happens after a few weeks? You can use this routine only a few weeks
before you hit a plateau. But in X-Size I shoot
for the middle to long term goals. For example I use a similar but more
advanced routine in a feedback controlled manner to shoot for a middle term
goal. What does it mean? I use for example such a routine to initialize your
body for a special muscle mass phase.

Sounds complicated?! It is complicated - but what makes any routine a
real winner is when you can easily follow it. If you have no guesswork. So
this could only be solved with a software that gives you the exact
weights and reps for any workout unit.

Results is all that count!
 
Pues yo con lo ke he aprendido en las escuela (siempre publicas) entiendo y se leer el ingles. Hablarlo pues la pronunciacion me falla pero me vale xD
 
jeje a mi ya me da weba, solo me aprendo las rolas de metallica, no ma ya van a venir al df y no tengo dinero , demonios!!!!!
 
Smolov Jr
Jueves 02 de Abril del 2009
Sentadilla
8x4 255 lbs
--------------------
Duracion: 1H 23 Min
--------------------


Vaya dure bastante haceindo las sentadillas, en el algunas series, al terminarlas me sentia mareado por el esfuerzo, aun asi logre sacarlas. Manana sera el ultimo dia

10x3 con 270
Sufrimiento total
 
El domingo ya les habia dicho hace mucho hay una comeptencia de strongman aqui en la ciudad, sera enfrente de mi gym. Los dueniso del gym, me dicen que me insriba. La vdd no se si me inscriba, pero el sabado no toca entrenar pero ire al gym, a entrenar los ejercicios strongman. Osea practicare por lo menos, si veo ke me gusta y ke se me facilita, enotnces me apunto y a participar y tratar de ganar el domingo.
 
allexo45 dijo:
Bola de maricones, esta es la rutina ke seguire para subir mi banca, aver ke tal.

MONDAY:
• Bench Press press banca- 3 x 65% x 3 reps
• Skull Crushers rompecranes- 2 x 10
• Triceps Pushdowns jalon de polea (hacia abajo)– 1 x 10
• Squat sentadilla– 2 x 5
• Lat Pulldown dominadas agarra supino, creo xD(curl grip) – 2 x 10
• Calf Raiseelevacion de gemelos – 2 x 10, to failure
• Machine Ab-Crunchabs en maquina – 2 x 10, to failure

WEDNESDAY:
• Bench Presspress banca – 2 x 75% x 3 reps
• Triceps Pushdownjalon de polea hacia abajo – 1 x 10
• Deadliftpeso muerto - 2 x 3
• Ab-Crunch crunch abdominal– 2 x 10, to failure

FRIDAY:
• Bench Press – 2 x 85% x 2 reps
• Dumbbell Bench Press - 1 x 30 or more reps, to failure
• Skull Crushers – 2 x 8
• Triceps Pushdowns – 1 x 10
• Leg Press prensa– 2 x 6
• Lat Pulldown (curl grip) – 2 x 10
• Calf Raise – 2 x 10, to failure
• Ab-Crunch – 2 x 10, to failure

TRAINING POINTS:
For everything other than the bench work, try to progress by performing 1 more rep,
or the same number of reps with a small increase in the resistance each session.

TRAINING POINTS:
1RM < 150 lbs = increase loads by 5 lbs per week
1RM 155 – 295 lbs = increase loads by 10 lbs per week
1RM 300 – 395 lbs = increase loads by 10 lbs on Mon & Wed, and by 15 lbs on Fri
1RM > 400 lbs = increase loads by 15 lbs on Mon & Wed, and by 20 lbs on Fri
Click to expand...



Pa los que no saben q ejercicios son xD.
Se ve buena, aunq no me gusta que se repitan los ejercicios cada dia.
Es la del pdf que me mandaste?
 
Eske la vdd, tal vez si podias hacer con ese peso, pero nunca te atrevias, no se algo asi.

Pero es casi imposible eso
 
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