jsc Posted October 16, 2003 Report Share Posted October 16, 2003 (edited) Ifølge denne artikel af Chad Waterbury fra T-mag træner han sine clienters muskler 4 # ugenligt. Prøv at læse hvordan:Q: I noticed in your "Texas T" article that you frequently have your clients hit each body part four times every week. How is this possible to do that without inducing a state of overtraining? A: How is it possible to do that without inducing overtraining? Very carefully, that’s how! Maybe that’s why I charge the big bucks. Then again, big bucks can jump out in front of you on a stormy night and charge your SUV. Ah hell, don’t get me started on philosophy.There are scads of variables that must be constantly monitored while performing 4x/week training, but if you can pull it off, nothing compares. Let’s get straight to a typical split I recommend:Day 1 (Maximal Strength) Sets: 5Reps: 3Load: 5RM (Repetition Maximum)Rest: 60s between setsDay 2 (Endurance Strength)Sets: 2Reps: 25Load: 28RMRest: 3 minutes between setsDay 3 — OffDay 4 (Hypertrophy/Strength)Sets: 3Reps: 6Load: 8RMRest: 90s between setsDay 5 — OffDay 6 (Explosive Strength)Sets: 8Reps: 3Load: 15RMRest: 60s between setsDay 7 — OffDoesn’t look so bad, does it? Well, keep in mind, these are total body workouts — yikes! If you never believed in dropping single-joint, isolation exercises from your routine, you will now. Including isolation movements in this weekly plan is impossible because you'd be in the gym for two hours every workout. "Lifter X, allow me to introduce you to Mr. Overtraining." So how’s this routine accomplished, Waterbury? With plenty of sleep, calories, and MAG-10, that’s how. If you are in a situation that doesn’t allow you to load up on the three aforementioned elements, don’t even consider this program. But if you're at a point in your life that allows for those three elements, then get ready to explode with strength and size!If I were training someone to get into phenomenal shape for a movie, this is the scheme I would use. Movie stars will pretty much do anything you say since millions of dollars are riding on the finished product. You don’t have to be a movie star to benefit from this scheme, but you must be living the life of "no-stress" luxury: Sleep: 10 hours every day. Preferably, 8 hours at night and a 2-hour nap. Calories/Macronutrients: 1.5g protein/lb of lean body mass. 2.25g carbohydrates/lb of lean body mass. 0.75g healthy fats/lb of lean body mass. And all the essential fatty acids (EFA’s) that you can cram down your gullet. Okay, what I really mean is 6-9 grams each day. Water: 1 oz/lb. of lean body massMAG-10: Take 2x/day.Note: these guidelines represent the minimum. You should be consuming at least 500 calories over maintenance each day. This is all the information I'm willing to give out right now regarding this split. To really do an adequate job in explaining this 4x/week scheme, I'd have to write (at least) an entire article. So keep it in mind, and check back to Testosterone on a regular basis for the complete information in a future article. In the meantime, experiment with the above guidelines…if you dare. Så kan dette skema, kombineret med squats og romanian deads, rows og bænkpresog dips og chins gøre dig massiv? Måske-hvis du prøver det.. Edited October 16, 2003 by jsc Quote Link to comment Share on other sites More sharing options...
Yod Manut Posted October 16, 2003 Report Share Posted October 16, 2003 Interessant :a-okhand: Quote Link to comment Share on other sites More sharing options...
Guest Slettet bruger Posted October 17, 2003 Report Share Posted October 17, 2003 Meget intressant :) Måske det var noget man skulle eksperimentere med, styrke,muskelmasse,og udholdendhed det lyder fedt :sneaky: Quote Link to comment Share on other sites More sharing options...
Guest Slettet bruger Posted October 17, 2003 Report Share Posted October 17, 2003 JSC - Ved du have, jeg melder fik frivilligt til eksperimentet!Programmet kommer senere, om en lille 20 min tid. Quote Link to comment Share on other sites More sharing options...
Guest Slettet bruger Posted October 17, 2003 Report Share Posted October 17, 2003 Her er føste lille udkast, der trænes man,tirs,ons,fre kan desværre ikke træne lørdag.Blanding af fler leds øvelser ved maximal dag og eksplosiv dag, hvor der bruges stang. Isoøvelser ved udholdenheds dagene. Og Frivægts øvelser, som er gode for hypertrofi.Kritik kræves gerne.Dag 1 Mandag Maximal styrke 5x3 ca 80-85 % 1RMBænkpres 5x3Smal bænkpres 5x3Military press m stang 5x3Squat 5x3Dødløft 5x3 Chins 5x3Dag 2 Tirsdag Udholdenshed styrke 2x25 ca ? 1RMSkråFlies 1x25 DeclineFlies 1x25Plate raise 1x25Sideløft 1x25Decline Dumbell triceps extentin 1x25Pullover 1x25Stiff legged dødløft 2x25 Shrugs stiricht 1x25Legextention 2x25Hasecurl 2x25Pulldown strakt arm 2x25Reardelt 1x25Biceps concentration curl 1x25Mave crounches 1x25Romanchair 1x25Dag 3 Torsdag Hypertrofi 3x6 ca 70-75 % 1RMSkråhåndvægtspress 30 grader 3x6 Håndvægtsskulder press 3x6Fransk press 3x6Frontsquat 3x6Snatch deadlift 3x6Powershrug 3x15-20(Så bliver vægten ikke så tung)Row 3x6Hammercurl 3x6Cable crounch 3x6Dag 4 Fredag Eksplosiv styrke 8x3 60 % 1RMBænkpres m pause 8x3Smal bænkpres 8x3Military press m stang 8x3Squat m pause 8x3Dødløft fra 25 kg skive 8x3 Cable row 8x3 Quote Link to comment Share on other sites More sharing options...
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