edy
02-28-2011, 11:04
Здравейте, незнам къде да пусна темата, затова ако е на грешното място извинявай те, и ако я местите, може ли да ми пратите ЛС къде е ;х .. знам, че ще изглежда много нахално това, което искам, но не разбирам английски, а до мен в момента няма никой, който разбира, а в преводача се ебава майката ;х .. такаче може ли да ми преведете това ( много е дълго, но ако някой има търпение, моля преведете ми го или дайте сайт или програма дето превежда всичко много точно ;х )
The Anti-Bodybuilding Hypertrophy Program
After reading through these principles, you probably understand why I refer to this as an anti-establishment program. I think I broke every so-called "hypertrophy" rule in the book! But you know what? This program rapidly builds muscle and it's very similar to the principles the old-time strongmen used to follow.
Now, let's get to the program that's going to build some serious muscle and increase strength levels! (Keep in mind you can pick your own exercises. Those listed are just examples.)
Day 1
Sets per Muscle Group: Chest 10, Back 10
Movement Plane: Horizontal
Examples: Flat Barbell Bench, Barbell Rows, Seated Cable Row (both back movements using a pronated grip with the width the exact same as bench press)
Reps: 3
Load: 80% of 1RM
Rest: 60 seconds between supersets (i.e. train chest, rest 60 secs, train back, rest 60 secs, train chest, rest 60 seconds, etc)
Day 2: OFF
Day 3
Sets per Muscle Group: Thighs 5, Abs 5, Calves 5.
Examples: Barbell Front Squat, Hanging Pike, Standing Calf Raise
Reps: 10
Load: 60% of 1RM
Rest: 60 seconds between giant sets (i.e. train thighs, rest 60 secs, train abs, rest 60 secs, train calves, rest 60 secs, train thighs, rest 60 secs, etc.)
Day 4: OFF
Day 5
Sets per Muscle Group: Chest 5, Back 5
Movement Plane: Vertical
Examples: Dips, Chin-ups
Reps: 10
Load: 60% of 1RM
Rest: 60 seconds between supersets
Day 6: OFF
Day 7
Sets per Muscle Group: Thighs 10, Abs 10, Calves 10
Examples: Deadlift, Decline Sit-ups, Seated Calf Raise (Note that this uses different exercises from Day 3.)
Reps: 3
Load: 80% of 1RM
Rest: 60 seconds between giant sets
Day 8: OFF
Days 9 & 17*
Same as Day 1 except with 4 & 5 reps per set, respectively (in other words, you'll just do 4repsfor each body part on Day 9 and 5 reps for each body part on Day 17).
Days 11 & 19
Same as Day 3 except with 65% & 70% of 1RM, respectively
Days 13 & 21
Same as Day 5 except with 65% & 70%, respectively
Days 15 & 23
Same as Day 7 except with 4 & 5 reps per set, respectively
*The days that aren't listed are, of course, off days.
И ТОВА :
Preacher Curl, Decline Dumbbell Triceps Extension Superset
Sets: 5
Reps: 3
Load: 80% of 1RM
Rest: 60 seconds
On the other upper body day with 60% of 1RM, execute the following:
Incline Hammer Curl, Tricep Pressdown Superset
Sets: 2-3
Reps: 10
Load: 60% of 1RM
Rest: 60 seconds
The Anti-Bodybuilding Hypertrophy Program
After reading through these principles, you probably understand why I refer to this as an anti-establishment program. I think I broke every so-called "hypertrophy" rule in the book! But you know what? This program rapidly builds muscle and it's very similar to the principles the old-time strongmen used to follow.
Now, let's get to the program that's going to build some serious muscle and increase strength levels! (Keep in mind you can pick your own exercises. Those listed are just examples.)
Day 1
Sets per Muscle Group: Chest 10, Back 10
Movement Plane: Horizontal
Examples: Flat Barbell Bench, Barbell Rows, Seated Cable Row (both back movements using a pronated grip with the width the exact same as bench press)
Reps: 3
Load: 80% of 1RM
Rest: 60 seconds between supersets (i.e. train chest, rest 60 secs, train back, rest 60 secs, train chest, rest 60 seconds, etc)
Day 2: OFF
Day 3
Sets per Muscle Group: Thighs 5, Abs 5, Calves 5.
Examples: Barbell Front Squat, Hanging Pike, Standing Calf Raise
Reps: 10
Load: 60% of 1RM
Rest: 60 seconds between giant sets (i.e. train thighs, rest 60 secs, train abs, rest 60 secs, train calves, rest 60 secs, train thighs, rest 60 secs, etc.)
Day 4: OFF
Day 5
Sets per Muscle Group: Chest 5, Back 5
Movement Plane: Vertical
Examples: Dips, Chin-ups
Reps: 10
Load: 60% of 1RM
Rest: 60 seconds between supersets
Day 6: OFF
Day 7
Sets per Muscle Group: Thighs 10, Abs 10, Calves 10
Examples: Deadlift, Decline Sit-ups, Seated Calf Raise (Note that this uses different exercises from Day 3.)
Reps: 3
Load: 80% of 1RM
Rest: 60 seconds between giant sets
Day 8: OFF
Days 9 & 17*
Same as Day 1 except with 4 & 5 reps per set, respectively (in other words, you'll just do 4repsfor each body part on Day 9 and 5 reps for each body part on Day 17).
Days 11 & 19
Same as Day 3 except with 65% & 70% of 1RM, respectively
Days 13 & 21
Same as Day 5 except with 65% & 70%, respectively
Days 15 & 23
Same as Day 7 except with 4 & 5 reps per set, respectively
*The days that aren't listed are, of course, off days.
И ТОВА :
Preacher Curl, Decline Dumbbell Triceps Extension Superset
Sets: 5
Reps: 3
Load: 80% of 1RM
Rest: 60 seconds
On the other upper body day with 60% of 1RM, execute the following:
Incline Hammer Curl, Tricep Pressdown Superset
Sets: 2-3
Reps: 10
Load: 60% of 1RM
Rest: 60 seconds