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Old 13-08-2014, 21:35   #1
Sergiu9494
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Posts: 122
Antrenamentul meu

Fac sala de cam 2 ani si ceva deja, am aproape 20 de ani,83 kg, 1,79 m, obiectivul meu este sa mai pun kg si sa ma latesc in spatecam acesta este in mare antrenamentul meu, daca ar fi sa modific ceva la el, care ar fi acel ceva?

luni - piept+biceps
PIEPT
1.cele 3 planuri pentru piept 12 12 10 10 8 repetari
BICEPS
1.Alternate Hammer Curl 12 10 10 8
http://www.bodybuilding.com/exercise...le/m/158_1.jpg
http://www.bodybuilding.com/exercise...le/m/158_2.jpg
2.Close-Grip EZ Bar Curl 12 10 10 8
http://www.bodybuilding.com/exercise...le/m/238_1.jpg
http://www.bodybuilding.com/exercise...le/m/238_2.jpg
3.One Arm Dumbbell Preacher Curl 12 10 10 8
http://www.bodybuilding.com/exercise...le/m/255_1.jpg
http://www.bodybuilding.com/exercise...le/m/255_2.jpg
4.Dumbbell Alternate Bicep Curl 12 10 10 8
http://www.bodybuilding.com/exercise...le/m/234_1.jpg
http://www.bodybuilding.com/exercise...le/m/234_2.jpg


marti - spate+triceps
SPATE
1.Pullups
http://www.bodybuilding.com/exercise...ale/m/46_1.jpg
Wide-Grip Pulldown Behind The Neck
http://www.bodybuilding.com/exercise...ale/m/15_1.jpg
2.Rope Straight-Arm Pulldown
http://www.bodybuilding.com/exercise...e/m/2171_1.jpg
http://www.bodybuilding.com/exercise...e/m/2171_2.jpg
3.Elevated Cable Rows
http://www.bodybuilding.com/exercise...le/m/293_1.jpg
http://www.bodybuilding.com/exercise...le/m/293_2.jpg
4.Hyperextensions With No Hyperextension Bench
http://www.bodybuilding.com/exercise...ale/m/24_1.jpg
http://www.bodybuilding.com/exercise...ale/m/24_2.jpg
5.Axle Deadlift
http://www.bodybuilding.com/exercise...le/m/750_1.jpg
http://www.bodybuilding.com/exercise...le/m/750_2.jpg
TRICEPS
1.Decline EZ Bar Triceps Extension
http://www.bodybuilding.com/exercise...le/m/166_1.jpg
http://www.bodybuilding.com/exercise...le/m/166_2.jpg
2. Dips - Triceps Version
http://www.bodybuilding.com/exercise...ale/m/55_1.jpg
http://www.bodybuilding.com/exercise...ale/m/55_2.jpg
3.Reverse Grip Triceps Pushdown
http://www.bodybuilding.com/exercise...le/m/179_1.jpg
http://www.bodybuilding.com/exercise...le/m/179_2.jpg
4.Triceps Pushdown - Rope Attachment
http://www.bodybuilding.com/exercise...ale/m/54_1.jpg
http://www.bodybuilding.com/exercise...ale/m/54_2.jpg


miercuri picioare partea din fata+ abdomen

PICIOARE
fandari 10 10 8 8 pe un picior
genoflexiuni 12 12 10 8
extensii 12 12 10 8
presa 12 12 10 8
2 aparate pentru abductori 12 12 10 8 repetari pentru fiecare aparat

ABDOMEN
2-3 aparate 4-5 serii fiecare a cate 20-25 repetari


joi - umeri+ trapez
UMERI
1.Dumbbell Shoulder Press
http://www.bodybuilding.com/exercise...le/m/328_1.jpg
2.Front Dumbbell Raise
http://www.bodybuilding.com/exercise...le/m/371_2.jpg
3.Dumbbell Lying One-Arm Rear Lateral Raise
http://www.bodybuilding.com/exercise...le/m/319_2.jpg
4.Reverse Machine Flyes
http://www.bodybuilding.com/exercise...le/m/912_2.jpg
5.Seated Cable Shoulder Press
http://www.bodybuilding.com/exercise...le/m/871_2.jpg

TRAPEZ
1.Barbell Shrug
http://www.bodybuilding.com/exercise...ale/m/97_1.jpg
2.Dumbbell Shrug
http://www.bodybuilding.com/exercise...ale/m/96_2.jpg
3.Upright Cable Row
http://www.bodybuilding.com/exercise...ale/m/71_1.jpg

vineri - iar biceps + triceps, exact ce faceam si atunci cand faceam piept si spate

sambata - picioare partea din spate+gambe+ abdomen
1.Lying Leg Curls
http://www.bodybuilding.com/exercise...ale/m/52_1.jpg
2.Seated Leg Curl
http://www.bodybuilding.com/exercise...ale/m/69_1.jpg
http://www.bodybuilding.com/exercise...ale/m/69_2.jpg
3.Standing Leg Curl
http://www.bodybuilding.com/exercise...ale/m/68_1.jpg
http://www.bodybuilding.com/exercise...ale/m/68_2.jpg
4.Donkey Calf Raises
http://www.bodybuilding.com/exercise...le/m/296_1.jpg
http://www.bodybuilding.com/exercise...le/m/296_2.jpg
5. Standing Calf Raises
http://www.bodybuilding.com/exercise...ale/m/48_1.jpg
http://www.bodybuilding.com/exercise...ale/m/48_2.jpg
6. Seated Calf Raise
http://www.bodybuilding.com/exercise...le/m/152_1.jpg
7.Calf Press On The Leg Press Machine
http://www.bodybuilding.com/exercise...le/m/215_1.jpg
8. abdomene 2-3 aparate 4-5 serii fiecare a cate 20-25 repetari

duminica - pauza


in general repetarile le fac ceva de genu la toate aparatele 12 12 10 8 sau 12 10 10 8
am pus link-uri pentru poze direct la poza, deci nu cred ca se considera reclama sau ca nu am voie iar daca nu e asa, va rog frumos sa ma scuzati
o zi buna tuturor si multumesc celor care pot si vor sa ma ajute cu cate ceva
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Old 14-08-2014, 01:00   #2
DonPablo
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Supraantrenament ( luni: piept+biceps, marti: spate+triceps, nu e ok si brate de 2 ori pe saptamana )
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Old 14-08-2014, 09:33   #3
RoyalCobra
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Sterge repede link-urile.Si dale-n masa de brate. Tu iti antrenezi bicepsii si tricepsii dublu fata de piept intr-o saptamana.E totala anapoda din punctul meu de vedere.
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Old 14-08-2014, 16:38   #4
cristik22
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Deci in primul rand nu ai cum sa te antrenezi 6 zile consecutive pe saptamana daca esti natural, sub nici o forma ! (sunt si mici exceptii, dar aici vorbim de cei cu adevarat inzestrati cu un genetic de campion) Teoretic poti, dar practic deja dupa 2 zile consecutive, randamentul incepe sa scada, nu datorita oboselii sistemului muscular, cat datorita sistemului nervos central.Problema nr.2 este ca supraantrenezi bratele, in special tricepsii.Nu prea e indicat sa antrenezi bratele de 2 ori pe saptamana, datorita faptului ca sunt muschi ce participa la toate miscarile trunchiului de tras si impins (cand lucrezi pieptul - tricepsii sunt angrenati, cand lucrezi spatele - bicepsii sunt angrenati, cand lucrezi umerii - tripcesii sunt angrenati) si se acumuleaza oboseala reziduala in brate, care nici nu te lasa sa faci antrenamentele la un randament maxim, nici nu vor supracompensa datorita supraantrenamentului.
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Old 24-08-2014, 20:54   #5
Sergiu9494
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multumesc celor care imi spuneti unde gresesc, daca a-ti putea sa imi spuneti ce si cum sa modific sa mie mai ok, as fi recunoscator
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Old 31-08-2014, 23:41   #6
Sergiu9494
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ce ziceti daca modific asa?
luni piept+biceps
marti spate+triceps
miercuri-pauza
joi-picioare partea din fata doar+abdomen
vineri umeri+trapez+antebrat
sambata- pauza
duminica- picioare partea din spate+fese+gambe
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Old 01-09-2014, 17:06   #7
RoyalCobra
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De ce nu faci picioarele in aceiasi zi. De ce trebuie sa le imparti in 2 zile?
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Old 01-09-2014, 17:40   #8
cristik22
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Pentru a intarzia recuperarea...Uite, ti-am modificat splitul dupa preferintele tale, dar varianta corecta.

piept, bicepsi, antebrate
coapse, femurali, gambe
pauza
spate, tricepsi
pauza
umeri, trapez
pauza
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Old 04-09-2014, 00:19   #9
Sergiu9494
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Quote:
Originally Posted by RoyalCobra
De ce nu faci picioarele in aceiasi zi. De ce trebuie sa le imparti in 2 zile?
probabil pentru ca fac prea multe aparate la picioare si ma oboseste tare asa daca bag totul intr-o zi
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Old 04-09-2014, 02:10   #10
RoyalCobra
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Poate gresesc, dar nu cred ca e necesar sa faci 4 exercitii doar la gambe.
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Old 08-09-2014, 12:54   #11
Cristian Neagu
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Clar nu e nevoie de 4 ex pt gambe!
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Old 02-02-2016, 21:34   #12
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Quote:
Originally Posted by cristik22
Pentru a intarzia recuperarea...Uite, ti-am modificat splitul dupa preferintele tale, dar varianta corecta.

piept, bicepsi, antebrate
coapse, femurali, gambe
pauza
spate, tricepsi
pauza
umeri, trapez
pauza

Se poate fura acest split?
La modul serios, ar merge si la o fata? Cred ca asta ma deruteza cel mai mult
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Old 03-02-2016, 04:48   #13
Cristian Neagu
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Orice merita incercat, acum trebuie sa tii cont si de scopuri.
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Old 03-02-2016, 12:54   #14
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Scopul, dl. Neagu...
Cu cat stau si rumeg ma gandesc ca ar trebui sa ma rezum la scadere tesut adipos + limitare pierderi masa musculara = sf. Graal
Banuiesc ca abia apoi ar trebui sa ma concentrez pe grupele deficitare. Slabirea as vrea sa fie caaaaat mai lenta, probabil va dura cateva luni.
In acest caz, ar merita sa incerc acest split?
Ma gandesc ca pe deficit caloric(chiar si unul mic) sau daca scad carbohidratii, riscul de supraantrenament e mai mare ca de obicei si atunci sfatul lui cristik de-a o lasa mai moale devine si mai necesar...
De aia am inceput sa frunzaresc pe la antrenament si varianta asta pare ok pt mine, dar daca tot exista posibilitatea m am gandit sa intreb, sa fiu sigura...nu de alta dar pana acum am dat-o in bara mergand pe propriul rationament))
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