Awọn akoonu
Pin ọjọ mẹrin “Agbara, Isan ati Ina”
Ile-iwe akọkọ:
Iru kan:
Ipele igbaradi: apapọ
Nọmba awọn adaṣe fun ọsẹ kan: 4
Awọn ohun elo pataki: barbell, dumbbells, EZ-bar (curved bar), exercise equipment
jepe: ati ọkunrin ati obinrin
Jara "Agbara, Isan ati Ina"
- Pin ọjọ mẹrin “Agbara, Isan ati Ina”
Nipa Author: Steve Shaw
The training program is aimed at achieving exorbitant results and maximizing muscle mass by working out each muscle group using differentiated sets based on the principle of Strength, Muscle and Fire.
Apejuwe ti eto ikẹkọ
Back in 1986, my mentor, Dr. Mike, told me about a training system using differential repetitions in sets. In those days I was young and trusting, and therefore I did everything that my teacher said. After all, Dr.Mike was a successful straight bodybuilder, plus he had a Ph.D. and was a professor. In a word, it was simply impossible not to trust him, and after three years of using his training system, I achieved fantastic results. Over the next ten years, I have been faithful to Dr. Mike’s training philosophy, and it has never failed me. This approach to strength training helped me grow big and strong. What more could you ask for?
This training program is based on Dr. Mike’s system. Of course, over time I had to correct it a little, but I hope that my experience will be useful to you too. If you become a real apologist for the method and stick to it for 10 years or more…. well, then you will have every right to make adjustments. Remember, no system can be considered ideal until it is adapted to your individual characteristics and needs.
Dr. Mike was ahead of his time. He approached the training process from a scientific point of view in the days when everyone around and did nothing but repeat the mantra “presuppose this …” or “Vader’s principles presuppose this …”. Meanwhile, the main principle of bodybuilding is extremely simple – muscles react differently to sets with different numbers of repetitions. Dr.Mike believed that by using all reasonable repetitions in the training program, we would achieve maximum muscle hypertrophy and consistent strength gains. In my case, this principle worked, and I hope it will work for you. To learn more about the effect of set repetitions on muscle hypertrophy, read the resource.
Awọn paati ti eto naa “Agbara, Isan ati Ina”
Agbara mi, Isan ati Eto ikẹkọ Ina yoo ran ọ lọwọ lati kọ ibi-iṣan iṣan ati ki o mu agbara pọ si nipasẹ ọna pataki kan si ilana ikẹkọ: a yoo ni awọn aṣayan ṣeto mẹta, ati pe a yoo lo gbogbo wọn ni adaṣe kan. Fun ẹgbẹ iṣan ibi-afẹde kọọkan, a yoo ṣe awọn iru awọn eto wọnyi:
- Ipa. Awọn eto agbara ṣii igba ikẹkọ. Awọn eto agbara jẹ ṣiṣe lati awọn atunṣe 3 si 5, gbogbo awọn isunmọ lo iwuwo iṣẹ kanna. Ti o ba ṣe awọn atunṣe 5 fun ṣeto kọọkan, mu iwuwo iṣẹ rẹ pọ si. Fun awọn ẹgbẹ iṣan akọkọ, a ṣe lati 2 si awọn ipilẹ agbara 4, fun awọn iṣan kekere - awọn ọna agbara meji ni adaṣe kan. O yẹ ki o ṣe akiyesi pe fun awọn ẹgbẹ iṣan kan, ko ṣe pataki lati ṣe awọn isunmọ agbara, ati nigba miiran o jẹ aiṣedeede patapata. Fun apẹẹrẹ, o ṣoro lati paapaa fojuinu kini agbara ti a ṣeto fun awọn iṣan inu inu yẹ ki o dabi.
- Awọn iṣan. Eto iṣan ni awọn atunṣe 6-12 pẹlu iwuwo iṣẹ kanna. Nigbati o ba bẹrẹ lati fọ ala ti awọn atunwi 12 ni ṣeto kọọkan, mu iwuwo iṣẹ rẹ pọ si. Fun awọn ẹgbẹ iṣan akọkọ, a ṣe apapọ awọn eto iṣan 4-6 ni adaṣe kan, ṣugbọn a lo awọn adaṣe meji. Awọn iṣan kekere gba awọn eto iṣan 2 si 4 ni adaṣe kọọkan lati awọn adaṣe 1 tabi 2. Ni omiiran, o le ṣe awọn eto 3 ti adaṣe kan.
- Ina. Fun ẹgbẹ ibi-afẹde kọọkan, a ṣe awọn eto ina 1-2, ni lilo awọn adaṣe ipinya ni akọkọ. Yan iwuwo ti o fun wa laaye lati ṣe awọn atunṣe 15 si 20, ati lẹhinna mu nọmba awọn atunṣe pọ si 40. Bawo? A ṣe ọpọlọpọ awọn atunṣe bi a ti le ṣe, sinmi diẹ ki o pada si idaraya naa. Idaduro yẹ ki o kuru bi o ti ṣee ṣe ki a le kun awọn ifiṣura agbara fun awọn atunwi 1-3 nikan. Bibori irora sisun, a ṣe idaraya naa titi ti nọmba apapọ ti awọn atunṣe yoo de ọdọ 40. Ati pe ti o ba wa ni ọna akọkọ ti a ṣe diẹ sii ju 25 repetitions, a mu iwuwo ṣiṣẹ. A ṣe awọn eto ina meji fun awọn ẹgbẹ iṣan akọkọ, ati ọkan tabi meji awọn ina ina to lati ṣiṣẹ awọn ẹgbẹ iṣan kekere.
Awọn akiyesi ati awọn asọye
- Atunṣe - Emi ko ni imọran ọ lati ṣiṣẹ titi ikuna pipe. Gbiyanju lati ṣe eto kọọkan titi ti o fi lero pe iwọ kii yoo fa atunwi miiran, ati ni akoko yii da idaraya naa duro. Ti o ba jẹ pe ni aaye kan lairotẹlẹ gba si aaye ikuna yii - ko ṣe pataki, ṣugbọn iwọ ko nilo lati fi idi wakọ funrararẹ sinu igun kan ni gbogbo ọna.
- Ifojusi Idi - Ibi-afẹde akọkọ rẹ ni lati ni ilọsiwaju pẹlu adaṣe kọọkan ati ṣeto kọọkan. Awọn eto isokuso jẹ egbin ti akoko ati igbiyanju. Ti o ko ba ni rilara daradara tabi o ni akoko diẹ - maṣe lepa nọmba naa, ṣugbọn da duro ni awọn isunmọ didara diẹ.
- awọn aṣayan - Nitoribẹẹ, o ni ẹtọ lati ṣatunṣe eto ikẹkọ si iṣeto rẹ, ṣugbọn maṣe gbagbe ni akoko kanna pe ko yẹ fun ara-ara taara lati ṣe ikẹkọ diẹ sii ju awọn akoko mẹrin lọ ni ọsẹ kan. Ewo ni o dara julọ? Ọkan ti o le duro fun igba pipẹ.
- Awọn ayipada kekere Kini ti Emi ko ba fẹ diduro si ilana atunṣe 6-12 ati pe o fẹ lati ṣe awọn atunṣe 6 si 10? Lero ọfẹ lati lọ fun awọn atunwi 6-10. Kini ti Emi ko ba fẹran imọran ti awọn atunṣe 3-5 ninu ṣeto agbara kan? Lẹhinna ṣe awọn atunṣe 4 si 6. Ṣe o ṣoro lati ṣe awọn atunṣe 40 ni ṣeto ina? Lọ si 30 awọn atunṣe sisun iṣan. akiyesi: awọn ayipada kekere wa niwọn igba ti o ba faramọ awọn ipilẹ ipilẹ ti eto adaṣe yii. Maṣe gbe soke lori awọn ohun kekere - kan ronu nipa bi o ṣe le gbe iwuwo diẹ sii ki o si tobi!
- Alternating idaraya - Awọn adaṣe yiyi ni gbogbo ọsẹ kii ṣe imọran buburu. O han gbangba pe ko ṣee ṣe lati pari gbogbo awọn adaṣe fun ẹgbẹ ibi-afẹde ni adaṣe kan. Fun apẹẹrẹ, o le lo dumbbell ṣeto fun awọn eto iṣan pectoral ni ọsẹ kan ati dumbbells ni atẹle.
- Lapapọ nọmba ti yonuso - O dara lati bẹrẹ pẹlu nọmba ti o kere julọ ti awọn isunmọ, ati nigbati o ba lero pe o to akoko lati mu fifuye pọ si, ṣafikun nọmba awọn isunmọ si eto ikẹkọ rẹ.
- Awọn iṣan Oníwúrà - Jọwọ ṣe akiyesi pe ko si awọn ipilẹ agbara fun awọn iṣan ọmọ malu. Emi ko ni idi lati gbagbọ pe awọn iṣan ọmọ malu dahun daradara si awọn atunṣe kekere.
- Quadriceps - Ti o ba fẹ lati farada irora, ṣafikun ṣeto ti o ya sọtọ ti 20 squats si awọn eto ina fun awọn quadriceps rẹ.
Pin ọjọ mẹrin “Agbara, Isan ati Ina”
- Ọjọ 1 – Chest and Biceps
- Ọjọ 2 – Isinmi
- Ọjọ 3 – Quadriceps and Biceps thighs
- Ọjọ 4 – Shoulders and Triceps
- Ọjọ 5 – Isinmi
- Ọjọ 6 – Back, Calves and Abs
- Ọjọ 7 – Isinmi
akiyesi: One of the possible options for organizing the training program is presented. Choose the most suitable or favorite exercise for yourself.
Day 1. Chest and biceps
Ọjọ 2. Isinmi
Day 3. Quadriceps and Hamstrings
Day 4. Shoulders and Triceps
Ọjọ 5. Isinmi
Day 6. Back, calves and abs
Ọjọ 7. Isinmi
Ounjẹ idaraya fun eto Agbara iṣan ati Ina
To get the most out of the program, you will naturally need to eat well and supplement your diet with sports supplements. To get big and muscular you have to and eat like a big one, not like a ten year old girl. Be prepared to absorb massive amounts of calories and do it wisely.
Afikun iwuwo iwuwo bọtini jẹ didara kan ti o le pese ara ti o rẹwẹsi pẹlu awọn carbohydrates yara fun imudara agbara ati amuaradagba digesting fun ipa anti-catabolic.
A ṣe iṣeduro lati mu ṣaaju ikẹkọ lati mu awọn iṣẹ ọpọlọ pọ si ati gbe agbara agbara soke. yoo pese awọn iṣan dagba ati ara pẹlu eto pataki ti awọn vitamin ati awọn ohun alumọni. Maṣe gbagbe pe iwulo elere idaraya fun awọn vitamin jẹ aṣẹ titobi ti o tobi ju awọn iwulo ti oṣiṣẹ ọfiisi ti n ṣakoso igbesi aye sedentary ati awọn multivitamins lasan lati ile elegbogi kii yoo to fun ọ.
bi ọkan ninu awọn julọ mọ ati ki o munadoko awọn afikun, o yẹ ki o tun jẹ apakan ti awọn kere àdánù gainer.