TranceT Posted February 7, 2004 Report Share Posted February 7, 2004 Hey :)Så har jeg lige endnu et spørgsmål B) Som tidligere nævnt er jeg på en low-carb kur (selvom jeg har min refeed dage, f.eks druk i torsdags med omkring 4400 kcal's indtag :$)Anyways, grundet denne kur, har jeg ikke altid ligemeget overskud til lange træningspas...Nu ligger det sådan, at jeg træner hjemme, så jeg tænkte på om det evt. ville kunne betale sig blot at dele træningspasset op, sådan så man træner flere gange samme dag?Kan ikke se det skulle gøre den store forskel, omend man skal twiste sine protein-indtag lidt?Hvis man så vælger at træne flere gange samme dag, kan det så derudover hjælpe at banke enkelte muskelgrupper igennem en gang til? Hvis man f.eks. gerne vil hente lidt ekstra styrke i f.eks. enten bænk eller curls B) På forhånd tak,A_R Quote Link to comment Share on other sites More sharing options...
ptpoul Posted February 7, 2004 Report Share Posted February 7, 2004 Hver gang du "banker musklerne igennem" som gør at du optager kulhydrater bedre og forbrænder mere fedt i perioden bagefter. Smart at træne flere gange dagligt når man tager det i betragtning.Husk blot at dette også preser din evne til at restituere -så pas på din krop!Har læst flere steder at tung træning om morgnen skulle potentiere nervesystemet så mere kan løftes om aftenen.. Snedigt :)Her er hvad polquin siger:t-mag -polquinQ: When training twice a day, can you train only one muscle group for that day or can you train two, such as a pair of antagonists like chest and back? A: Well, I think that one can grow more if they have the luxury of training twice a day. However, most of us have career and family commitments that prevent us from employing such an extensive training schedule. Working out twice a day can be very effective, provided that you pay respect to the following principles: 1) Keep the workouts short. Excluding warm-up time, your workouts should be no more than 40 minutes in length. Training longer than that would be counterproductive. 2) Use the proper training sequences. In my opinion, the same body part should be trained twice on the same day. Here are a variety of options: Option A Morning: Heavy Evening: Light From experience, I have found that working heavy in the morning and doing higher reps at night works quite well. For example, do sets of 4-6 reps in the morning and sets of 12-15 at night. Option B Morning: Low reps, fast tempo Evening: Low reps, slow tempo You could also use the same rep brackets during both workouts but with a different tempo. For example, do 4-6 reps on a 30X tempo in the morning, and 5-7 reps on a 505 tempo at night. Option C Morning: Heavy Evening: Eccentric-only Regarding exercise selection for both workouts, you may want to do the same ones morning and night if strength is your main concern. However, if hypertrophy is your goal, you may want to use different exercises. For example, weightlifters will do back squats twice a day, while a bodybuilder may do bench presses in the morning and incline dumbbell presses in the afternoon. 3) Pay close attention to post-workout nutrition. Liquid nutrition is best. For a 200-pound bodybuilder, I recommend a shake containing 40-50 grams of protein and an appropriate number of carbs. Here's my updated formula for post workout carb intake: ? 1.0 gram of carbs per kg of bodyweight if total reps per workout is 80 reps or less (relative-strength workout) ? 1.5 grams of carbs per kg of bodyweight if total reps per workout is around 250 reps (25 sets of 10 reps) ? 2.0 grams of carbs per kg of bodyweight if total reps per workout is 400 reps or more (30 sets of 15 RM) Obviously, simple math will allow you to figure out how many reps you did and what your total volume of training was for that day. When training twice a day, I suggest you take a very good anti-oxidant formula and an extra 10 grams of vitamin C each day. If you can afford it, take a phosphatidyl serine supplement (800 mg) after the second workout of the day. I've found that PS helps you have a better testosterone:cortisol ratio. I've also found that taking alpha-lipoic acid post-workouts with your shake helps reload the energy substrates more quickly. 4) You must leave 4-6 hours between workouts. This time spread is critical. If you use a shorter one, you will be too fatigued. 5) For every two weeks of twice-a-day training, do one week of once-a-day training. This will insure that you will not overtrain. It has been shown that training twice a day for short periods may depress testosterone temporarily. However, the testosterone will shoot right back up if you cut back to once-a day-training for a week. Good luck! Vigtigt at huske alt hvad han siger omkring kost indtag og restitution!Men kunne da være sjovt at høre, hvad du kunne få ud af denne protokol.. Quote Link to comment Share on other sites More sharing options...
SaintPauli Posted February 7, 2004 Report Share Posted February 7, 2004 and an extra 10 grams of vitamin C each day.Det er 167 x den dagligt anbefalede mængde Rock'n Roll SaintPauli Quote Link to comment Share on other sites More sharing options...
Thomas J Posted February 7, 2004 Report Share Posted February 7, 2004 Det er 167 x den dagligt anbefalede mængdeNu er 10 gram godt nok meget, men husk nu på at ADT anbefalinger bygger på den mængde der skal til for at undgå mangelsymptomer. Hvor meget der skal til for optimal sundhed er en HELT andet snak. Der kan reelt være en meget stor spændevidde mellem ADT og overdoseringsgrænsen. Dr. Linus Pauling, som forskede i C-vitamin, indtog selv op imod 20 gram om dagen. Han mente at mennesket gennem evolutionen har mistet evnen til selv at syntisere C-vitamin. En evne alle primater har. Og efter sigende skulle de syntisere temmeligt store mængder, hvis jeg har forstået Linus korrekt. Thomas Quote Link to comment Share on other sites More sharing options...
SaintPauli Posted February 7, 2004 Report Share Posted February 7, 2004 husk nu på at ADT anbefalinger bygger på den mængde der skal til for at undgå mangelsymptomer. Hvor meget der skal til for optimal sundhed er en HELT andet snak. Der kan reelt være en meget stor spændevidde mellem ADT og overdoseringsgrænsen.Er godt klar over det. Tager selv mellem 360mg og 480mg om dagen. Men 10g er virkelig meget.Rock'n Roll SaintPauli Quote Link to comment Share on other sites More sharing options...
Thomas J Posted February 7, 2004 Report Share Posted February 7, 2004 Er godt klar over det. Tager selv mellem 360mg og 480mg om dagen. Men 10g er virkelig meget.Ja, men de 20 gram Linus Pauling spiste er endnu mere ;)Jeg får 1800 mg C-vitamin fra kosttilskud dagligt. Og så får jeg sikkert også en pæn del fra det frugt og de grøntsager jeg spiser dagligt. Thomas Quote Link to comment Share on other sites More sharing options...
-Anders- Posted February 7, 2004 Report Share Posted February 7, 2004 Anyways, grundet denne kur, har jeg ikke altid ligemeget overskud til lange træningspas...må man ydmygt foreslå at vælge en anden form for "kur" ?f.eks en hvor du har energi nok til at gennemføre dine træningspas Quote Link to comment Share on other sites More sharing options...
ptpoul Posted February 8, 2004 Report Share Posted February 8, 2004 må man ydmygt foreslå at vælge en anden form for "kur" ?f.eks en hvor du har energi nok til at gennemføre dine træningspas he he.. Dér slog du vist hovedet på sømmet.. :lol:Men interessant emne, none the less B) Mht. Polquin's kosttilskuds anbefalinger er de ofte ret radikale, men man kan jo prøve og se selv hvad man syntes.. Så farligt kan c-vitamin ikke være :) Quote Link to comment Share on other sites More sharing options...
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