li-zette Posted October 23, 2007 Report Share Posted October 23, 2007 halløjsa, Jeg har træner på højt plan, har dyrket elite boksning de sidste 4 år, og er nu instruktør i bodycombat og boksnig.Jeg har nu besluttet mig for at sætte et nyt mål, om at deltage i missfitness næste år ,jeg har kondien og formen i orden, men mangler noget hjælp til styrketrænings delen, da det er nyt for mig.hvordan griber jeg det an, med kostplaner og muskel øgelse, samt derefter fedtab.har kun kørt vægttab og er på barbund mhh til opygnig af muskelmasse, uden at komme til at lignde en anden fedt klump.vudering er lige gået igang med en trænigsplan over 6 uger, er der noget der holder?http://www.bodybuilding.com/fun/alwyn3.htmpå forhånd tak:D ... Quote Link to comment Share on other sites More sharing options...
incognito Posted October 23, 2007 Report Share Posted October 23, 2007 dit link virker ikke... Quote Link to comment Share on other sites More sharing options...
Yetti Posted October 23, 2007 Report Share Posted October 23, 2007 (edited) dit link virker ikke...Her er programmet, hun linker til! Jeg har ikke et brugbart svar, da jeg ikke kender kriterierne for en Missfitness deltager - måske du skulle skitserer dem kort!?By: Alwyn CosgroveNote: This is part one, click here for part two or here for part three! Trainers, gym-goers, writers and athletes in the fitness industry tend to hype up or over-exaggerate the latest training breakthrough. Everything they have tried seems to be the best system ever. Although any program will work for a while, and no program will work forever, there still appears to be a search for the MAGICAL or PERFECT program. Readers of Bodybuilding.com will know that this is not the case - there is no such thing as the perfect program. However, the very search for the magical training program has yielded some fascinating training methods. Training Programs That Work: Mentzer's Heavy Duty - Learn MoreHIT - Learn MorePoliquin's German Volume Training - Learn MoreStaley's EDT training - Learn MoreAlthough several of these systems are based on nothing more than anecdotal opinion, a recent method has surfaced that has the stamp of science approval on it. Is it the perfect program? Doubtful. Is it perhaps the most effective training method for the more advanced trainee? Quite possibly. Recent published research from Arizona State University has shown that a method of structuring the set and rep protocols in a vastly different manner (called undulating Periodization) has proven to be especially effective in inducing maximum strength gains, when compared to traditional linear or alternating Periodization models. The Different Types Of Periodization: Linear Periodization is when the reps are decreased each successive phase and the loads are increased e.g. phase one 15 reps, phase two 12 reps, phase three 10 reps, phase four 8 reps. Alternating Periodization is when the trainee switches between higher reps and lower reps at each phase - e.g. phase one 15 reps, phase two 8 reps, phase three, 12 reps, phase four 6 reps etcUndulating Periodization takes the adjusting of rep protocols one step further. This system actually adjusts the rep bracket with each workout. Traditional ThinkingTraditional thinking states that the body adapts to a workout in as little as 6 exposures. In actuality - the body adapts to the rep range the fastest, and the exercise selection the slowest. So we need to change the rep bracket more often than we change the exercises. Typically a trainee will change the exercises first - not the most effective training system. With traditional Periodization, this means that a workout will 'work' for at most 3-6 weeks. This is when we change the routine to prevent staleness, introduce a new stimulus and keep the body adapting positively With undulating Periodization and the variable rep system, you will train each body part twice a week, yet you will not repeat the same workout for over ten days. This means the body will not have adapted, i.e. you won't need to begin a new routine for close to ten weeks, despite the fact that you are hitting each body part twice a week. The May 2002 issue of The Journal of Strength and Conditioning Research reported that experienced strength trainers who followed this type of training program doubled strength increase as compared to a traditional training, control group. It concludes that ongoing strength gains for those who have hit plateaus may be preferentially accrued from this type of training. In the interests of clarification, I have enclosed a workout split - based on an upper-lower body split - with some very basic exercises. You do not need to follow this split, nor do you need to select these exercises. What you do need to stick to though is the sets and rep parameters. In this example, we train upper body on Mon and Thu, and Lower body on Tues and Fri. Just move to the next workout in the program until you have repeated each workout 4-6 times. The WorkoutBelow is a three week program: Upper Body - Monday & ThursdayOrder Exercise Sets Reps Tempo Rest A1 Inc Db Press Workout One and Four 5 5 311 90 Workout Two and Five 3 15 311 30 Workout Three and Six 4 10 311 60 A2 Seated Cable Row Workout One and Four 5 5 311 90 Workout Two and Five 3 15 311 30 Workout Three and Six 4 10 311 60 Order Exercise Sets Reps Tempo Rest B1 Wide Grip Pull down Workout One and Four 5 5 311 90 Workout Two and Five 3 15 311 30 Workout Three and Six 4 10 311 60 B2 Military Press Workout One and Four 5 5 311 90 Workout Two and Five 3 15 311 30 Workout Three and Six 4 10 311 60 Order Exercise Sets Reps Tempo Rest C1 Dips Workout One and Four 5 5 311 90 Workout Two and Five 3 15 311 30 Workout Three and Six 4 10 311 60 C2 Incline Db Curl Workout One and Four 5 5 311 90 Workout Two and Five 3 15 311 30 Workout Three and Six 4 10 311 60 Order Exercise Sets Reps Tempo Rest D Swiss Ball Crunch Workout Two and Five 3 15 311 30 Click here for a printable version of this page! Lower Body - Tuesday & FridayOrder Exercise Sets Reps Tempo Rest A Barbell Squat Workout One and Four 4 10 311 60 Workout Two and Five 5 5 311 90 Workout Three and Six 3 15 311 30 Order Exercise Sets Reps Tempo Rest B RDL - With Shrug Workout One and Four 4 10 311 60 Workout Two and Five 5 5 311 90 Workout Three and Six 3 15 311 30 Order Exercise Sets Reps Tempo Rest C1 Bulgarian Split Squat Workout One and Four 4 10 311 60 Workout Two and Five 5 5 311 90 Workout Three and Six 3 15 311 30 C2 Step Up Workout One and Four 4 10 311 60 Workout Two and Five 5 5 311 90 Workout Three and Six 3 15 311 30 Order Exercise Sets Reps Tempo Rest D Reverse Crunch Workout Three and Six 3 15 311 30 Edited October 23, 2007 by Yetti Quote Link to comment Share on other sites More sharing options...
incognito Posted October 23, 2007 Report Share Posted October 23, 2007 (edited) umiddelbart ville jeg foreslå noget endnu simplere, hvis den unge dame er helt grøn indenfor the iron game.... Iøvrigt ville jeg nok være forsigtig med at tro for meget på en artikel der fortæller at Mentzer heavy duty virker (misforstå mig ikke, al træning virker, men under de givne præmisser havde mentzer IKKE fat i den lange ende).IMHO skulle du bruge noget tid på at lære teknik og i løbet af de første 2-3 måneder finde ud af hvor du ligger styrkemæssigt og teknikmæssigt. Derefter skal du begynde at bekymre dig om hastighed på løftene, periodisering og andre mere techno agtige ting... Edited October 23, 2007 by incognito Quote Link to comment Share on other sites More sharing options...
li-zette Posted October 23, 2007 Author Report Share Posted October 23, 2007 umiddelbart ville jeg foreslå noget endnu simplere, hvis den unge dame er helt grøn indenfor the iron game.... Iøvrigt ville jeg nok være forsigtig med at tro for meget på en artikel der fortæller at Mentzer heavy duty virker (misforstå mig ikke, al træning virker, men under de givne præmisser havde mentzer IKKE fat i den lange ende).IMHO skulle du bruge noget tid på at lære teknik og i løbet af de første 2-3 måneder finde ud af hvor du ligger styrkemæssigt og teknikmæssigt. Derefter skal du begynde at bekymre dig om hastighed på løftene, periodisering og andre mere techno agtige ting...hej tak for feetback:D.vil så sige helt grøn er jeg ikke, har styrke trænet nogen tid og har grundformen samt teknikerne, men mangler et trænigsprogram at følge for at opnå yderlige og og mere kraftige forandringer med kroppen.vil sig at det er der oppe af det er bare ekstra der skal fyldes på, så mine egne bassis øvelser metoder virker ikke længre end hvor jeg står nu. Quote Link to comment Share on other sites More sharing options...
BLACKICE Posted October 25, 2007 Report Share Posted October 25, 2007 Du er næsten nød til at være lidt mere specifik. Der er næppe nogen der lige kan bygge et trænings program der er helt perfekt til dig.Det er måske nemmere at vise hvad du har, og så få input til det, så kan vi se om der eventuelt er forslag til forbedring.Der er flere DM deltagere her på siden, så der er massere af professionel assistance at få. Men det er noget nær umuligt at bygge et program uden at vide hvad det er du søger, og hvad du har at arbejde med. Feks hvor du træner og hvilke faciliteter i har, og hvor mange dage om ugen du bruger , om det udelukkende er hypertrofi du søger og ikke cardio osv. Quote Link to comment Share on other sites More sharing options...
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