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O del pratimu kazka pridetumet , atimtumet ar kaip viskas nrml? beto neideta mirties trauka tai ja ipaisyt reik

Povilas rašė:

OZ rašė:

blogai, kad splitas... masei fullbody reikia... bent kadanors bandes FB?

nepritarciau.....fb netinka.aisku nuo zmogaus priklauso.nei man,nei pazystamiems zmonems nepatiko fb.ir jos rezultatai.....

visi pasaulinio lygio treneriai teigia atvirksciai... bet gali but, kad jus su chebra geriau viska ismanot...

GranTTAs rašė:

OZ rašė:

Povilas rašė:

nepritarciau.....fb netinka.aisku nuo zmogaus priklauso.nei man,nei pazystamiems zmonems nepatiko fb.ir jos rezultatai.....

visi pasaulinio lygio treneriai teigia atvirksciai... bet gali but, kad jus su chebra geriau viska ismanot...

Nu as klausiu, nes neesu profesionalas ispradziu susipazystu su teorija, o poto jau bandau tai pritaikyt Bandziau ir mase augint ir paryskint smulkiai eksperimentuojant (aisku ryskinant keciau pratimus, didinau pakartojimus, dietos pasilaikiau), tai abejais sitais aspektais man ji veikia, bet kiekvienas zmogus individualus ir nepritaikysi kiekvienam to

nesamone... pas visus raumenys auga, del to paties... individualybes ir t.t. prasideda pas profus...

nusisneki juodai... sekmes...

GranTTAs rašė:

OZ rašė:

nusisneki juodai... sekmes...

Prasides bevertis fleimas ir jai neigsiu tavo pasakyma, bet tebunie, del forumo svarumo ir seip del bevercio ginco paliksiu viska kaip buwe

sugebesi savo visokius nepersisportuot irodyt?

GranTTAs rašė:

OZ rašė:

GranTTAs rašė:

Prasides bevertis fleimas ir jai neigsiu tavo pasakyma, bet tebunie, del forumo svarumo ir seip del bevercio ginco paliksiu viska kaip buwe

sugebesi savo visokius nepersisportuot irodyt?

Tai jai persiportuoji tai raumuo zymiai leciau augt pradeda, o del ko tada stabiliai proporcijos dideja? Nu cia jau centimetrais gali irodyt

Training issues: Weights

Of course, where the real problems usually start in terms of training is the weight room. To say that the training being performed by most individuals in most weight rooms sucks is an understatement. The problem is that much of the advice being followed is coming out of the professional bodybuilding ranks at least as it is disseminated through the bodybuilding magazines.

Yes, the internet has helped out with this and there’s a lot more realistic information out there but a lot of people are still trying to follow programs based on the training of elite drugged out bodybuilders. And, contrary to popular belief, 99% of internet trainees are not elite, or advanced. A lot of them aren’t even intermediates. But they are trying to follow programs aimed at those folks.

In my experience, the typical approach of blasting a muscle group once per week for an insane number of sets and exercises simply doesn’t work for the majority. Yes, fine, there are some who do fine on it. They usually have good genetics and hormones. But the number who failed completely with that type of training is legion. You can’t use the minority who succeed on it and ignore the majority who didn’t.

There’s a lot of reasons that type of training isn’t ideal for most people, this isn’t the place to discuss it. Fine, you get real sore, and you’re real tired coming out of the gym. But who cares if you aren’t making progress? Being sore and exhausted wasn’t the goal of this the last time I looked.

I should note that many fall at the opposite extreme of training, hitting a bodypart for one set once per week or what have you. They’ll go to complete muscular failure, hit the hard isometric hold and be blown out and shaking when they leave the gym. Again, since being tired isn’t the main goal, who cares. This can be just as big of a mistake for another set of reasons that I’m not going to discuss here.

The bottom line is that, in my opinion, in my experience, and in the realm of a lot of good research, something in between those two extremes appears to be best. A weekly training frequency of 3-4 times per week is usually quite doable although, for many (older trainees especially), four days may be pushing it unless the workouts are kept very short. And yes, some people get away training six days per week but they are usually in and out of the gym very quickly.

This will allow each bodypart to be hit roughly twice per week or, at the least, once every 5 days (about the lowest frequency I recommend for naturals). Upper/lower splits are popular but there are other ways to approach it as well.

A moderate number of sets, perhaps 4-8 per bodypart (more for larger, less for smaller) is usually about right as well. Research suggests that 40-60 contractions per bodypart per workout seems to give the optimal response. 4 sets of 10 would be at the low end of that, 8 sets of 8 (perhaps 2 exercises for 4 sets of 8 reps each) would be at the high end. A typical workout might last 60-90 minutes depending on how it’s split up.

One final comment on training before I wrap this up: an insidious (and stupid) idea that is out there (especially in the realm of bodybuilding) is that trainees should focus on irrelevant things: the feel, the squeeze, the pump. This is crap and guys who do this, unless they are on drugs, simply don’t grow. Muscle grows as a function of progressive tension overload, if you’re not adding weight to the bar over time, you’re not growing. This doesn’t mean that you have to add weight at every workout, but if you’re not gradually going heavier over time, you won’t be growing either.

linkas ----> http://www.bodyrecomposition.com/muscle … takes.html

GranTTAs rašė:

Nu ok parasei del ko neauga, bet cia nepaneigia, kad splitai visai neveiksmingi, O kadangi man ta raumenine mase auga gan stabiliai tai kaip tai ivardint? Gera genetika? Nu nzn vel gincinimasis be galo Reiks bandyt tada ir splita pradzioj ir poto fb gal isbandyt nors ji netraukia manes perdaug palyginsim wienos ir kitos programos veiksminguma laikui begant

kas sake, kad nuo splitu visiskai niekas neauga??? naujokam ir nuo atsispaudimu kazkas uzaugt gali, bet tai nereiskia, kad cia optimaliausia... esme ne programos tipas, o kaip tu ja atlieki... pagrindas tinkamas INTENSITY (use google)ir progresija... toj iskarpoj kur imeciau viskas labai puikiai aprasyta... jei domina rezultatai sitam sporte siulau issinagrinet visa ta psl labai daug protingu dalyku yra vienoj vietoj, ir labai smulkiai viskas isaiskinta...

GranTTAs rašė:

ok perzwelgsiu, nors kiek ziurejau dauguma dalyku perskaityta kai dariausi mityba / treniruociu programas, tai spausdinausi lapus kruwom ir skaitydawau laiko rades

nu turbut blogai skaitydavai, kad tokia programa pasikurei... ten daug bus dalyku nupucianciu visus mitus, kurie yra nusistoveja per laika...

OZ rašė:

Povilas rašė:

OZ rašė:

blogai, kad splitas... masei fullbody reikia... bent kadanors bandes FB?

nepritarciau.....fb netinka.aisku nuo zmogaus priklauso.nei man,nei pazystamiems zmonems nepatiko fb.ir jos rezultatai.....

visi pasaulinio lygio treneriai teigia atvirksciai... bet gali but, kad jus su chebra geriau viska ismanot...

kai tave treniruos pasaulinio lygio treneris ir turesi pasaulinio lygio finansavinima-tada viskas ir su fb bus gerai...

OZ rašė:

Povilas rašė:

OZ rašė:

visi pasaulinio lygio treneriai teigia atvirksciai... bet gali but, kad jus su chebra geriau viska ismanot...

kai tave treniruos pasaulinio lygio treneris ir turesi pasaulinio lygio finansavinima-tada viskas ir su fb bus gerai...

issakyk savo nuomone, kodel jie turetu meluot???
dazniausiai tokia mano info is interviu tipo straipsniu, nes tokie labiausiai patinka...

as praktikas.pats nebijau eksperimentuot.ir megstu stebet kitu eksperimentus.daug ka esu isbandes.kaip minejau,kalbu apie save ir savo pazystamus.

Povilas rašė:

Povilas rašė:

OZ rašė:

issakyk savo nuomone, kodel jie turetu meluot???
dazniausiai tokia mano info is interviu tipo straipsniu, nes tokie labiausiai patinka...

as praktikas.pats nebijau eksperimentuot.ir megstu stebet kitu eksperimentus.daug ka esu isbandes.kaip minejau,kalbu apie save ir savo pazystamus.

ir dar karta pasikartosiu,pasaulinio lygio treneriai turi reikalu su zmonemis su geru finansavimu.o cia jau kitoks sportas.....................manai kitaip?

jo, niekada nekreipiau demesio ten kur nereikia... visur ka skaitau yra pabreziama ar tai chemikui ar paprastam mirtingajam ir visi(turbut ) teigia, kad fb geriau ir, kad nesupranta kodel visi salese droziasi, buna ir detalesni paaiskinimai, bet neatsimenu tikrai... esme, kad mes paprasti zmones niekada nezinosim kas mums geriau... jei pvz tu 3 men prasitreniravai su splitu ir kazkas uzaugo aisku ir rezai buvo, bet tu tikrai nezinosi ar nebutu geriau buve su fb ir cia tiesos tikrai nesuzinosim... plius kai faktoriu labai daug... tai as su savo galva bandau tiket jais ir ju tyrimais, nei bandyt kazka kurt savo...

teikdami kad splitai neaugina mases - keistai atrodot..

tai kas palei jumis augina mase?