kreni lagano sa tim ramenom. Nači - 3 puta sedmično izoluješ samo njega! I SAMO NJEGA
od samog početka laaaaagano, težina tek da se opterećuje, par vježbica po 4 serije, 10-ak ponavljanja. Podižeš opterećenje na sedmičnom nivou. Znači jednu heftu radiš sa kilu i po, drugu sa dvije i taaaaako.
Poslije svakog treninga ooooobavezno da se istegne to rame, ali oooooobavezno!
OBAVEZNO!
I ako imaš koga da ti to lagano masira. Iz početka, prvih par sedmica čak možeš i držati tople obloge na tome.
E hvala ti, probaću ovo, moram. Baš me koči ta povreda. A pokret, kako da objasnim, šolder pres kad podižem, puca nešto u ruci, odvratan zvuk. A kad spuštam, zateže se ceo taj mišić oko deltoida, pa kreće fizički bol. Ma nikom poželeti...
P.S. Zar neću napraviti sranje ako vežbanjem razvijem samo tu desnu stranu, zapostavljajući levu?
Odradih najbesmisleniji trening. Ko luđak sam se neplanski iscimao i načeo rame.
Trebao sam po planu da odradim spid benč, rack lock out, flor i malo tricepsa...
A ja krenuo sa benčom 50x10, 70x10, 85x6, 95x4, 107,5x3 totalno neplanski sam spustio na tri još sam treće izvukao bez spotera jedva a uvek kad izvlačim se krivim na desno i izvučem nekako al sjebem rame i popizdim prvo što nisam radio po planu drugo što sam sjebo rame i skontam da nema šanse da radim ništa od uper bodyja i odlučim da pređem na čučanj?! Kreten!
I tu 80x10, 105x8, 120x6, 145x3 šipka nisko na ledjima, bez magnezijuma klizi ko luda, ramena sam definitivno dokrajčio i na kraju uzmem i mrtvo
130x6, 155x3
Sad samo čekam odgovor tela na glupost, nadam se da će me poštedeti...
Ево једног парчета из књиге Пола Картера - "Philosophy of Training - No frills and no bullshit methodologies on how get big and strong".
Eating for Maximum Size
Let me preface all of this with this very simple statement.
If you aren’t lean, don’t go into a mass building phase. I don’t know how much clearer I can be about that. This is not a “get fat” program.
Lean to me is 10% bodyfat or less. In order words you should look athletically lean.
Athletically lean does not mean “I can see the top abs first thing in the morning when I wake up and I’m incredibly dehydrated from that meth binge” either. Athletically lean means you can see most all of your abs, veins in your arms, legs, and chest and feel “tight”. If you don’t think you fit this, you’re probably not lean enough. If you’re above 12% then you will most likely just gain a lot of fat, and feel like shit later for getting even fatter. So do some conditioning, push away from the table for 5-6 weeks and get leaner for a while.
When you are lean and start eating for mass, your body does a better job of utilizing those nutrients for growth and mass building. When you are fat, it means you’ve already had a calorie surplus, and your body just does a better job at storing those extra calories for later. So you just get fatter. When I talk about gaining mass, I talk about gaining quality mass. For really skinny guys this means one thing, and for guys with a foundation of mass already in place that are wanting to get bigger, it means something else.
I have ticked a lot of people off with some of my “diet” plans for eating to get big. My guess is that these pissed off people aren’t very big and don’t know what it takes to get big, or are anal retentive. Because virtually every impressively built guy I have ever met has gone through what I call his “rite of passage” for eating big. I’m here to tell you that if you are a skinny little guy, eating chicken breasts and baked potatoes are not an efficient method for getting big. If some guy tries to sell you on that shit, walk away. He’s selling snake oil, isn’t very big, or he’s not being honest.
Getting big, if you are a REALLY skinny guy, requires a shit load of calories. You are not going to get a shit ton of calories from grilled chicken and rice unless you’re eating a whole chicken farm a day and a whole warehouse of rice. For really skinny guys, you will need to ingest just about anything and everything under the sun. Yes I do believe in making sure that you cover yourself in terms of protein intake, usually to the tune of 1.5 grams per pound of bodyweight. But so long as that is taken care of, eat everything else you can get your hands on. Just make sure you do that every 3 hours or so. Even if it hurts. And if you’re eating enough, it will.
“Don’t listen to this asshat. Just eat clean and add in some olive oil. That will take care of the calorie issue.”
If some guy tells you to just add olive oil and eat a bunch of good fats, he’s full of it too. Mass gains are driven more by carbohydrate consumption than anything else. At a simplistic level, mass building is really repairing. You should be training hard enough to cause damage and micro trauma to the muscle fibers. These fibers are then made thicker and stronger through repair. This repair process requires energy. That energy source needs to be a quick energy source, and the best energy source for the body is glycogen. And that comes from carbohydrates.
The building blocks of muscle are protein. But the engine that gets the building blocks in place, are carbohydrates.
So make sure if your diet is high protein, high carbohydrate, and whatever you’re getting in in terms of fats.
The mass diet I used over the summer when I was 17 looked like this…
Breakfast –
8 whole scrambled eggs
2 cups of oatmeal with raisins
Orange Juice
Banana
Training for 2 hours
Post-Training – 2 Carb Drinks for 200 grams of carbs
Once at home I would put on two packs of Ramen noodles, 4 chicken breasts, and 2 cups of rice.
When the Ramen noodles were done, I would eat them. Then when the chicken breasts were done, I would eat the two chicken breasts and half of the rice. This was considered my “post training meal”.
Lunch –
Usually a large rib eye steak with a large baked potato and a salad.
2-3 Hours Post Lunch – Shake
Consisting of 2 cups of whole milk, 2 cups of ice cream or ice milk, malted milk powder, chocolate syrup, 1 TBS of peanut butter, 2 TBS Karo lite corn syrup, 1 banana.
This shake comes out to be somewhere in the neighborhood of 1200 calories or so. I would drink this in a sitting.
2-3 hours later – Usually 2 Subs from Subway. Meatball was my usual.
2-3 hours later – Dinner. Whatever mom cooked, as much of it as I could eat.
2-3 hours later – Another shake if I could tolerate it.
This “diet” took me from 170 to 205-210 over the course of about two and a half months. I was training 5-6 days a week at the time, got in bed by 9-9:30 every night, and was up and training by 6.
I remember Dante of Doggcrapp fame talking about how he had to shovel down a shit ton of McDonald’s hamburgers while he was working a physical job outside in order to gain mass at a decent clip. Of course, he caught shit for this too, but it doesn’t matter because Dante has built himself a lot of muscle mass to backup his argument. If you want to get big, get the calories in. And sometimes that requires getting dirty.
The point is, these guys that try to tell you to eat clean in order to get big, generally aren’t big or they are genetically blessed to do that, or don’t know shit. The MAJORITY of impressively big guys I know had to do some big, ugly ass eating at some point in order to get there. If you want to go the route of 57 chicken breasts a day to do that, more power to you.
I’m at the point now, where I don’t need a lot of extra calories in order to gain weight, or get fatter. So yes, I have to be smart with my eating now. But as a young guy, needing a lot of muscle on my frame, I had to do a lot of big nasty eating for stretches at a time. It’s up to you whether or not you want to go there.
But regardless of your decision you will in fact have to have a calorie surplus to grow. This is an undeniable fact of training.
If you are one of the guys I talked about earlier that has a good foundation of mass already, then good clean eating is probably more beneficial for you, and shooting for a few quality pounds here and there is a more realistic expectation.
Наравно да сам прочитао. Овај пример који је навео је радио са 17 година и када је имао 60кг, када си велоцираптор мртви мршави ово треба да радиш, нема ту празних калорија и гована, немаш ништа на себи. Е сад, прочито је чика Лаки целу књигу лоло, и ту има примера за квалитетну масу у наставку, па чак и у овом делу даје наговештај тога "If you are one of the guys I talked about earlier that has a good foundation of mass already, then good clean eating is probably more beneficial for you, and shooting for a few quality pounds here and there is a more realistic expectation."
У наставку има и планове и чуда. Имам књигу на компу, ставићу је и насловну кад аплоудујем, или нађем већ аплоудовану.
ЕДИТ: А како се спустити испод 10% мисим да овде није обрадио.
A napravi krugajebo :D
tačno na centru desnog deltoida, zakida me nešto. Krcka i ne trpi velika opterećenja. Jebem kevu kako sam objasnio lolo
Koji pokret pravi bol?
Ma napuš se kurca, zaspaću čekajući te
kreni lagano sa tim ramenom. Nači - 3 puta sedmično izoluješ samo njega! I SAMO NJEGA
od samog početka laaaaagano, težina tek da se opterećuje, par vježbica po 4 serije, 10-ak ponavljanja. Podižeš opterećenje na sedmičnom nivou. Znači jednu heftu radiš sa kilu i po, drugu sa dvije i taaaaako.
Poslije svakog treninga ooooobavezno da se istegne to rame, ali oooooobavezno!
OBAVEZNO!
I ako imaš koga da ti to lagano masira. Iz početka, prvih par sedmica čak možeš i držati tople obloge na tome.
PS
Ubaci i istezanje 6 puta dnevno po 60 sekundi.
E hvala ti, probaću ovo, moram. Baš me koči ta povreda. A pokret, kako da objasnim, šolder pres kad podižem, puca nešto u ruci, odvratan zvuk. A kad spuštam, zateže se ceo taj mišić oko deltoida, pa kreće fizički bol. Ma nikom poželeti...
P.S. Zar neću napraviti sranje ako vežbanjem razvijem samo tu desnu stranu, zapostavljajući levu?
Ti se sada moraš fokusirati na vraćanje vlakana, zgloba i svega u funkcionalno stanje.
Lako ćeš ti kasnije ubildati ramena i ispraviti disbalans ;)
Sad sam video da si okačio Deformera u "šta slušate trenutačno", ma boli me kurac da brišem... Pesma dere kožu, realno
http://oi53.tinypic.com/14e7tow.jpg
http://upload.wikimedia.org/wikipedia/commons/thumb/6/6c/Pectoralis_major.png/250px-Pectoralis_major.png
:D
A?!
Kako imam jaku upalu sisa od juče, nisam danas mogao raditi čučanj.
Odradih najbesmisleniji trening. Ko luđak sam se neplanski iscimao i načeo rame.
Trebao sam po planu da odradim spid benč, rack lock out, flor i malo tricepsa...
A ja krenuo sa benčom 50x10, 70x10, 85x6, 95x4, 107,5x3 totalno neplanski sam spustio na tri još sam treće izvukao bez spotera jedva a uvek kad izvlačim se krivim na desno i izvučem nekako al sjebem rame i popizdim prvo što nisam radio po planu drugo što sam sjebo rame i skontam da nema šanse da radim ništa od uper bodyja i odlučim da pređem na čučanj?! Kreten!
I tu 80x10, 105x8, 120x6, 145x3 šipka nisko na ledjima, bez magnezijuma klizi ko luda, ramena sam definitivno dokrajčio i na kraju uzmem i mrtvo
130x6, 155x3
Sad samo čekam odgovor tela na glupost, nadam se da će me poštedeti...
eto, ti na benču, ja na latu se sjebao. A baš pričao sa skočimišem o tom, koji paradoks
Неће ништа да ти фали, можда ће мало да тре боли глава лоло.
http://www.youtube.com/watch?v=nL7TB5NDu6M
Koi ste nemači ramena...
Сорах груди данас, ето то :))
Ја чувам рамена, страх ме повреда у пичку материну, друго нека сјебем, али њих ме страх нешто :)
Ево једног парчета из књиге Пола Картера - "Philosophy of Training - No frills and no bullshit methodologies on how get big and strong".
Let me preface all of this with this very simple statement.
If you aren’t lean, don’t go into a mass building phase. I don’t know how much clearer I can be about that. This is not a “get fat” program.
Lean to me is 10% bodyfat or less. In order words you should look athletically lean.
Athletically lean does not mean “I can see the top abs first thing in the morning when I wake up and I’m incredibly dehydrated from that meth binge” either. Athletically lean means you can see most all of your abs, veins in your arms, legs, and chest and feel “tight”. If you don’t think you fit this, you’re probably not lean enough. If you’re above 12% then you will most likely just gain a lot of fat, and feel like shit later for getting even fatter. So do some conditioning, push away from the table for 5-6 weeks and get leaner for a while.
When you are lean and start eating for mass, your body does a better job of utilizing those nutrients for growth and mass building. When you are fat, it means you’ve already had a calorie surplus, and your body just does a better job at storing those extra calories for later. So you just get fatter. When I talk about gaining mass, I talk about gaining quality mass. For really skinny guys this means one thing, and for guys with a foundation of mass already in place that are wanting to get bigger, it means something else.
I have ticked a lot of people off with some of my “diet” plans for eating to get big. My guess is that these pissed off people aren’t very big and don’t know what it takes to get big, or are anal retentive. Because virtually every impressively built guy I have ever met has gone through what I call his “rite of passage” for eating big. I’m here to tell you that if you are a skinny little guy, eating chicken breasts and baked potatoes are not an efficient method for getting big. If some guy tries to sell you on that shit, walk away. He’s selling snake oil, isn’t very big, or he’s not being honest.
Getting big, if you are a REALLY skinny guy, requires a shit load of calories. You are not going to get a shit ton of calories from grilled chicken and rice unless you’re eating a whole chicken farm a day and a whole warehouse of rice. For really skinny guys, you will need to ingest just about anything and everything under the sun. Yes I do believe in making sure that you cover yourself in terms of protein intake, usually to the tune of 1.5 grams per pound of bodyweight. But so long as that is taken care of, eat everything else you can get your hands on. Just make sure you do that every 3 hours or so. Even if it hurts. And if you’re eating enough, it will.
“Don’t listen to this asshat. Just eat clean and add in some olive oil. That will take care of the calorie issue.”
If some guy tells you to just add olive oil and eat a bunch of good fats, he’s full of it too. Mass gains are driven more by carbohydrate consumption than anything else. At a simplistic level, mass building is really repairing. You should be training hard enough to cause damage and micro trauma to the muscle fibers. These fibers are then made thicker and stronger through repair. This repair process requires energy. That energy source needs to be a quick energy source, and the best energy source for the body is glycogen. And that comes from carbohydrates.
The building blocks of muscle are protein. But the engine that gets the building blocks in place, are carbohydrates.
So make sure if your diet is high protein, high carbohydrate, and whatever you’re getting in in terms of fats.
The mass diet I used over the summer when I was 17 looked like this…
Breakfast –
8 whole scrambled eggs
2 cups of oatmeal with raisins
Orange Juice
Banana
Training for 2 hours
Post-Training – 2 Carb Drinks for 200 grams of carbs
Once at home I would put on two packs of Ramen noodles, 4 chicken breasts, and 2 cups of rice.
When the Ramen noodles were done, I would eat them. Then when the chicken breasts were done, I would eat the two chicken breasts and half of the rice. This was considered my “post training meal”.
Lunch –
Usually a large rib eye steak with a large baked potato and a salad.
2-3 Hours Post Lunch – Shake
Consisting of 2 cups of whole milk, 2 cups of ice cream or ice milk, malted milk powder, chocolate syrup, 1 TBS of peanut butter, 2 TBS Karo lite corn syrup, 1 banana.
This shake comes out to be somewhere in the neighborhood of 1200 calories or so. I would drink this in a sitting.
2-3 hours later – Usually 2 Subs from Subway. Meatball was my usual.
2-3 hours later – Dinner. Whatever mom cooked, as much of it as I could eat.
2-3 hours later – Another shake if I could tolerate it.
This “diet” took me from 170 to 205-210 over the course of about two and a half months. I was training 5-6 days a week at the time, got in bed by 9-9:30 every night, and was up and training by 6.
I remember Dante of Doggcrapp fame talking about how he had to shovel down a shit ton of McDonald’s hamburgers while he was working a physical job outside in order to gain mass at a decent clip. Of course, he caught shit for this too, but it doesn’t matter because Dante has built himself a lot of muscle mass to backup his argument. If you want to get big, get the calories in. And sometimes that requires getting dirty.
The point is, these guys that try to tell you to eat clean in order to get big, generally aren’t big or they are genetically blessed to do that, or don’t know shit. The MAJORITY of impressively big guys I know had to do some big, ugly ass eating at some point in order to get there. If you want to go the route of 57 chicken breasts a day to do that, more power to you.
I’m at the point now, where I don’t need a lot of extra calories in order to gain weight, or get fatter. So yes, I have to be smart with my eating now. But as a young guy, needing a lot of muscle on my frame, I had to do a lot of big nasty eating for stretches at a time. It’s up to you whether or not you want to go there.
But regardless of your decision you will in fact have to have a calorie surplus to grow. This is an undeniable fact of training.
If you are one of the guys I talked about earlier that has a good foundation of mass already, then good clean eating is probably more beneficial for you, and shooting for a few quality pounds here and there is a more realistic expectation.
A kako se spustiti ispod 10%?
Laki procita li ti ovo? Puno praznih kcal je u pitanju, a rec je o kvalitetnoj misicnoj masi... Jebo taj sto je to pisao sebe!
Наравно да сам прочитао. Овај пример који је навео је радио са 17 година и када је имао 60кг, када си велоцираптор мртви мршави ово треба да радиш, нема ту празних калорија и гована, немаш ништа на себи. Е сад, прочито је чика Лаки целу књигу лоло, и ту има примера за квалитетну масу у наставку, па чак и у овом делу даје наговештај тога "If you are one of the guys I talked about earlier that has a good foundation of mass already, then good clean eating is probably more beneficial for you, and shooting for a few quality pounds here and there is a more realistic expectation."
У наставку има и планове и чуда. Имам књигу на компу, ставићу је и насловну кад аплоудујем, или нађем већ аплоудовану.
ЕДИТ: А како се спустити испод 10% мисим да овде није обрадио.
Paul Carter - Philosophy of Training for Mass – Big15