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Old 27-02-2016, 13:47   #61
CalugaruRAP
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De curiozitate, cristi, e alegerea ta sa ramai la 70 kg sau ai ceva probleme in a creste in greutate?
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Old 27-02-2016, 15:06   #62
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Nu am probleme in a creste in greutate, dar am o structura foarte complicata.In ciuda faptului ca am o structura ectomorfica la trenul superior si am o talie foarte mica, soldurile mele sunt destul de late si avand in vedere ca trenul inferior reprezinta cam 50% din corp si spatele inca vreo 30% (cu care am mari probleme in a-l dezvolta), aproape tot surplusul meu de greutate se duce pe trenul inferior, inclusiv pe solduri.Cu alte cuvinte, ma maresc foarte mult de la talie in jos, iar de la talie in sus raman cam la fel si incep sa arat a powerlifter, extrem de butucanos.Problema asta o avea si Frank Zane, daca sarea de 84kg (cat avea pe scena), nu isi putea pastra proportiile estetice.
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Old 10-03-2016, 21:19   #63
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Update:
30 noimebrie 2015: 68.6kg si 76.75cm in talie
18 ianuarie 2016: 71kg si 77.75cm talie
26 februarie 2018: 69kg si 75.3cm talie (-2.45cm)
10 martie 2016: 69.45kg si 75.5cm talie (+0.45kg)

In ultimele 2 luni am mai taiat din ex. de izolare (la sfatul dl. Neagu) si am lucrat doar cu 6-9 serii pe grupe mari, 3-5 pe mici.S-a simtit instant un nivel de energie mult mai mare si o recuperare mai buna, am reusit sa pun 10kg pe bara la toate ex. de baza, + multe repetari in plus la exercitiile complementare, dar la masuratori sunt exact la fel.Special am tras mai usor la trenul inferior, sa ma concentrez pe partea de sus unde am probleme, dar tot nu vrea.Nu stiu ce sa mai incerc, pare ca nimic nu functioneaza.
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Old 11-03-2016, 16:18   #64
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Time under tension si multe repetari 12+
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Old 11-03-2016, 17:47   #65
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Da, chiar o sa incerc sa mai adaug putin volum in zona asta de repetari (10-15).Este clar ca nu este suficient pt. hipertrofie si chiar am observat cresteri bunicele de la un timp mai mare sub tensiune, in trecut.
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Old 11-03-2016, 18:08   #66
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Incearca.Asta cu TUT am vazut la Ben Pakulski.Stiu ca e prof,dar poti incerca.Imi place ca el merge pe partea de stiinta.
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Old 11-03-2016, 23:03   #67
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http://www.topculturism.ro/florin-uc.../#.VuMpLnNMpAg .. E adevarat?
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Old 11-03-2016, 23:44   #68
cristik22
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Da.
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Old 11-03-2016, 23:49   #69
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Deci un antrenament ptr piept ar fi:impins orizontal/declinat sau inclinat 4 6 rep ptr greutate
Fluturari 8 10
Si la cabluri .merge bine
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Old 12-03-2016, 00:02   #70
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Nu neaparat, adica de unde stii ca poti obtine suficienta tensiune cu un singur exercitiu de baza? Trebuie gasit un echilibru si o schema care functioneaza pt. tine, pt. ca fiecare reactinioneaza diferit.
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Old 12-03-2016, 00:10   #71
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Merita incercat oricum.
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Old 18-03-2016, 19:19   #72
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Quote:
Originally Posted by lucianmihai
Deci un antrenament ptr piept ar fi:impins orizontal/declinat sau inclinat 4 6 rep ptr greutate
Fluturari 8 10
Si la cabluri .merge bine

Eu unul la fluturari am o serie sau 2 de 16 rep. Daca fac cu greutate mare sa scad pana la 8, nu simt in piept, ci in umeri
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Old 18-03-2016, 21:29   #73
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Idem.Nu inteleg de ce se insista pe zonele astea de intensitate care fac varza tendoanele.O gramada de schiloditi pe net recomanda 4-6 repetari, mari guru, imi vine sa-i bat.Mie imi plang tendoanele si cand scad sub 10 repetari...La 4-6 deja le fac muci.
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Old 19-03-2016, 08:57   #74
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Sunt multi care cresc si pe 12 15 rep..Ne distrugrm singuri in 4 6 rep..
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Old 19-03-2016, 17:23   #75
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Din nefericire ajungem sa realizam lucrul asta dupa ce ne accidentam
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Old 24-03-2016, 16:49   #76
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Tu cum te m ai antrenezi cristik? In ce interval?
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Old 24-03-2016, 21:31   #77
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In intervalul in care se pompeaza grupele la maximum cu sange si simt ca e destul, atunci ma opresc.
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Old 24-03-2016, 23:55   #78
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Deci nu mergi in 5 6 rep.?
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Old 25-03-2016, 01:11   #79
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Nici pe departe.De ce esti asa surprins?
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Old 25-03-2016, 09:22   #80
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Ca multii spun ca sa pui masa si forta sa mergi in 6 8 rep. Dar daca fac asa 3 antrenamente ma dor incheieturile..
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Old 25-03-2016, 16:39   #81
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Nu te mai lua dupa altii, vezi cum iti merge tie mai bine.Eu am experimentat tot ce se putea, si cel mai bine imi merge cu repetari multe, 15-20, si acum, foarte rar scad sub 15.Apropo, acum lucrez doar 3-4 zile pe saptamana.
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Old 25-03-2016, 17:38   #82
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Imi da poti da o schema la ex cum faci?
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Old 25-03-2016, 18:11   #83
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Ex. de baza deobicei le piramidez, 20/16/14/12 (depinde de caz, dar nu scad sub 12), iar la celelalte exercitii imi aleg o greutate cu care pot face 15-20 repetari singur, si fac 3-4 serii, DAR asa imi merge mie, asta nu inseamna ca o sa mearga si la tine.
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Old 25-03-2016, 18:25   #84
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In genul lui Viorel Marasoiu.
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Old 25-03-2016, 18:26   #85
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Ai pompare buna si cand ajungi sa faci 13 rep cu 50 de ex la urmatorul antrenament pui 52.5?
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Old 25-03-2016, 18:33   #86
cristik22
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Nu poti progresa de la un antr. la altul cu asa salturi mari de forta, nici macar daca lucrezi specific pt. fota cu 5-8 reps pe serie.Eu nu am doua antr. care sa fie identice, de fiecare data difera, pe mine tot ce ma intereseaza e sa cresc treptat volumul si in timp vor creste si greutatile.
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Old 25-03-2016, 18:55   #87
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Poate cand mai ai timp poate prezenti dieta actuala.
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Old 02-04-2016, 00:12   #88
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Am mers si eu pe high reps la antrenamentul spatelui si cu TuT mai mare. Cred ca ptr ectomorfi e mai bine volum mai mare si intensitate mai joasa..
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Old 17-04-2016, 22:53   #89
cristik22
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18 ianuarie 2016: 71kg si 77.75cm talie
16 aprilie 2016: 72.1kg si 77.5cm talie

Par a fi aprox. 1.1kg de masa slaba.
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Old 19-04-2016, 14:35   #90
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Iti merge bine (y)
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