Masė (viskas apie masės auginimą)

[hitokiri]

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[Tomklus]

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[Linasss]

Sveiki, taigi jau 3menesius sportuoju pagal sita programa ir manau jau laikas butu ja pakeist, gal galit ka pasiulyt?
Pirmadienis: Pečiai ir presas
3x10
1) Karinis spaudimas
2)Hantelių kėlimas į šalis
3)Seated Bent Over rear delt raises
4)Hantelių kėlimas į priekį
5)Gūščiojimas su štanga
6)Štangos trauka prie smakro
7) Kojų kėlimas kabant ant skersinio 3x15
8)Atsilenkimai 3x40

Antradienis: Kojos
1)Pritupimai su stanga 12/10/8/8/8
2)leg press 3x12
3)koju tiesimas 3x12
4)koju lenkimas gulint 3x12
5)itupstai su hanteliais 3x10
6)sedint blauzda 3x18
Ketvirtadienis: Krutinė, tricepsas, presas
3x10
1)Hantelių spaudimas kampu
2) Štangos spaudimas.
3)Plėšimas horizontaliai
4)Prancūziškas spaudimas
5)Rankų lenkimas tricepsui
6)Atsispaudimai tarp lygiagrečių
7)Kojų kėlimas gulint ant suolo 3x30
8)Susilenkimai šonu 3x30

Penktadienis: Nugara ir bicepsas
3x10
1)Prisitraukimai
2)Štangos trauka pasilenkus
3)Hantelio trauka
4)Stovint su štanga lenkimas
5) Plaktukas
6) Lari škotas su štanga
Tikslas mases auginimas. 174cm/70kg

[OZ]

Siulau keist tada kai progresas sustoja, bent parasytum nuo kur iki kur nuprogresavai, duomenis savo, tikslus ir pns...

[Linasss]

Tikslas mases auginimas, pradejau su 63kg dabar 70. 17metu, apimtys gerokai padidejo, nu nzn dabar po treniruotes kita diena nebesijaucia kad buciau dirbes. Papildu nevartojau, bet nuo 1mad. pasiimsiu muscle juice ir kreatino

[OZ]

The Program

The original Starting Strength program is simple — deceptively so — but Rip says that's what makes it effective.

"Novices don't need complicated periodization or 15 exercises for biceps," he says. "They need a few basic exercises that work a lot of muscles, exercises that allow for consistent, progressive loading."

The classic Starting Strength workout is as follows:

Workout 1:

A) Squat — 3 x 5
B) Bench Press — 3 x 5
C) Deadlift — 1 x 5

Workout 2:

A) Squat — 3 x 5
B) Press (Overhead press) — 3 x 5
C) *Power Clean — 5 x 3

*Raw rookies and general gym-goers may substitute back extensions and chin-ups for power cleans.

Workouts 1 and 2 are alternated, and performed on Monday, Wednesday, and Friday.

Week 1:

A) Monday — Workout 1
B) Wednesday — Workout 2
C) Friday — Workout 1

Week 2:

A) Monday — Workout 2
B) Wednesday — Workout 1
C) Friday — Workout 2

Week 3: Cycle Repeats

Why three sets of five? "Cuz' four sets of five is too much and two sets of five isn't enough," says Rip. "Seriously, I've been doing this a long time, and this is what seems to work the best.

"To mitigate burnout, we go with only one (work-set) of five for deadlifts. In my experience, any more is too much."

Some additional assistance work is included of course, including direct arm work.

"They're going to do curls anyway," says Rip, "so you might as well just pick one good exercise (barbell curls) and get strong."


The Diet

Sixty-pound gains in a year don't happen out of thin air, of course. Rip says gains of that magnitude require calories, and lots of them.

"4000 calories a day is a minimum. 6000 works better. Lots of protein, vegetables, fruits, and clean carbs. No effort should be made to lower dietary fat whatsoever, but watch the crappy carbs and sugar."

"I've seen guys gain ten pounds a week when they first get with the program," says Rip, "provided they aren't one of these snot-nosed little bastards that thinks visible abs is the be-all and end-all of athleticism and getting laid."

Su sita programa sako nemazai uzsimeta mesos, tokie kaip tu... siulau pabandyt...

T NATION | Most Lifters are Still Beginners

cia pilnas straipsnis, gan idomus...

[Linasss]

Dekui, pasiskaitysiu

[Samurajuss]

Originaliai Išsiųstas OZ

The Program

The original Starting Strength program is simple — deceptively so — but Rip says that's what makes it effective.

"Novices don't need complicated periodization or 15 exercises for biceps," he says. "They need a few basic exercises that work a lot of muscles, exercises that allow for consistent, progressive loading."

The classic Starting Strength workout is as follows:

Workout 1:

A) Squat — 3 x 5
B) Bench Press — 3 x 5
C) Deadlift — 1 x 5

Workout 2:

A) Squat — 3 x 5
B) Press (Overhead press) — 3 x 5
C) *Power Clean — 5 x 3

*Raw rookies and general gym-goers may substitute back extensions and chin-ups for power cleans.

Workouts 1 and 2 are alternated, and performed on Monday, Wednesday, and Friday.

Week 1:

A) Monday — Workout 1
B) Wednesday — Workout 2
C) Friday — Workout 1

Week 2:

A) Monday — Workout 2
B) Wednesday — Workout 1
C) Friday — Workout 2

Week 3: Cycle Repeats

Why three sets of five? "Cuz' four sets of five is too much and two sets of five isn't enough," says Rip. "Seriously, I've been doing this a long time, and this is what seems to work the best.

"To mitigate burnout, we go with only one (work-set) of five for deadlifts. In my experience, any more is too much."

Some additional assistance work is included of course, including direct arm work.

"They're going to do curls anyway," says Rip, "so you might as well just pick one good exercise (barbell curls) and get strong."


The Diet

Sixty-pound gains in a year don't happen out of thin air, of course. Rip says gains of that magnitude require calories, and lots of them.

"4000 calories a day is a minimum. 6000 works better. Lots of protein, vegetables, fruits, and clean carbs. No effort should be made to lower dietary fat whatsoever, but watch the crappy carbs and sugar."

"I've seen guys gain ten pounds a week when they first get with the program," says Rip, "provided they aren't one of these snot-nosed little bastards that thinks visible abs is the be-all and end-all of athleticism and getting laid."

Su sita programa sako nemazai uzsimeta mesos, tokie kaip tu... siulau pabandyt...

T NATION | Most Lifters are Still Beginners

cia pilnas straipsnis, gan idomus...

Ydomi programa. Sakai gera?

[hitokiri]

reiktu nepamirsti, kad sita programa visiskam naujokui skirta(mases atzvilgiu), kuris apskritai pirma karta mato stangas akyse

[Samurajuss]

Originaliai Išsiųstas Vaidas Viper

Tinginiu programa + duos mases arba visiska nuli arba kazkoki skaiciuka po kableloio Jegos turetu duot kazkiek.

Nu man irgi taip pat atrode kad tinginiu programa kaskur uztruksi Suat ,bench press ir deadlift apie puse valandos-40min ir namo varysisies