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Old 15-06-2007, 01:35   #1
onlyrussel
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Program ptr masa Musculara

Salut! Vreau sa stiu un program bun de sala.Eu sunt ectomorf si vreu un program ptr masa musculara care sa fie intins pe toata saptamana .
Astept raspuns
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Old 15-06-2007, 08:19   #2
Cristian Neagu
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3 antr/sapt la care sa lucrezi 1 grupa mare si 2 mici.Ex de baza cu greutati crescatoare.
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Old 15-06-2007, 11:33   #3
onlyrussel
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Programul asta e bun;
Luni piept + biceps
Miercuri umeri+trapez+ antebrat
vineri Spate+triceps
Nu stiu in ce zi sa fac picioarele.....
Ziceti-mi voi un program exact[ pe zile] pentru masa musculara .
Va MUltumesc !
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Old 15-06-2007, 12:59   #4
Str1ker
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Eu fac asa de cand mam apucat de sala:
Luni: Piept + Biceps;
Miercuri: Spate+ Triceps;
Vineri: Umeri+ Picioare.
Sau poti si de 4 ori pe sapt:
Luni: Piept+ Biceps;
Marti: Picioare+ abdomen;
Joi: Spate+Triceps;
Vineri: Umeri+Trapez+abdomen.
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Old 15-06-2007, 16:48   #5
onlyrussel
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Astept si alte pareri Cristian mai ales de la tine pls
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Old 15-06-2007, 21:07   #6
Cristian Neagu
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Skimba bicepsul cu tricepsul.Fa 4 antr si anr de marti sa fie de picioare cu miecuri pauza.
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Old 15-06-2007, 23:32   #7
onlyrussel
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Mersi o sa tin cont
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Old 03-07-2007, 11:37   #8
Alin_Fitness
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sal ma poti ajuta si pe mine cu un program de antrenament pt. cresterea masei musculare eu fac sala de 3 luni si in astea 3 luni nu am crescut cine stie cat si as vrea sa stiu cum sa procedez sa cresc in masa musculara
va zic si antrenamentu meu saptamanal:
4 antrenamente pe saptamana
Luni: Piept + biceps
Marti:Spate + triceps
Miercuri: pauza
Joi:Umeri + biceps
Vineri:Triceps + trapez ,gambe,coapse etc..
astept un raspuns ms
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Old 03-07-2007, 13:11   #9
Cristian Neagu
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In numarul de pe luna Iulie al revistei Culturism, Fitness&Fight vei gasi in detaliu un articol scris de mine cu un program de masa.
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Old 04-07-2007, 13:03   #10
Alin_Fitness
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Quote:
Originally Posted by Cristian Neagu
In numarul de pe luna Iulie al revistei Culturism, Fitness&Fight vei gasi in detaliu un articol scris de mine cu un program de masa.

si unde gasesc revista asta....??????
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Old 04-07-2007, 13:53   #11
Cristian Neagu
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La orice sala sau kiosc sau sala de fitness.La orice magazin de suplimente.
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Old 05-07-2007, 12:47   #12
Alin_Fitness
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Thumbs up

Quote:
Originally Posted by Cristian Neagu
La orice sala sau kiosc sau sala de fitness.La orice magazin de suplimente.
k ms mult
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Old 17-07-2007, 00:59   #13
jakussano
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nu am gasit revista:(

salut. am cautat revista asta si nu am gasito:| cred k am luat toate chioscurile de pe 13 sept si linia lui 41 si nu am gasit. daca nu va suparati sami faceti si mie o poza macar la antreanmentul din revista... mam apucat recent de sala. am 175 cm si 51 de kile:| multzumesc anticipat
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Old 17-07-2007, 17:14   #14
w4rius
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are ceva dak fac toate grupele de muschi in fiecare zi a saptamanii cate 1-2 ore pe zi?(de supraextenuare nici nu poate fi vorba pt ca sunt un tip foarte energic :P)
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Old 17-07-2007, 19:01   #15
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te supraantrenezi
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Old 17-07-2007, 21:44   #16
Cristian Neagu
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Corect!
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Old 28-07-2007, 13:55   #17
Himcred
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Am 107 kg si 1.86 cm.Vreau sa ma apuc de sala si vreau sa lucrez pt masa. Ce imi tecomandati????Eventual as vrea un program pt 3 zile pe saptamana, cu greutati daca se poate...
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Old 29-07-2007, 15:06   #18
Cristian Neagu
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Citeste forumul.Nu fac programe individualizate pe site.
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Old 16-04-2011, 02:17   #19
BLADE2011
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salut

vreau si eu un program bun pentru sala fac de vro 2 ani si nu prea am crescut ..
am inceput cu :
piept biceps ,
spate triceps ,
umeri picioare ,
apoi cu :
piept triceps ,
spate biceps ,
a3-a zi programul de prima zi ,
a 4-a zi programul de a 2-a zi .

acum fac
piept ,
spate umeri ,
picioare abdomen,
brate .


Dar nu mai cresc vreau un program bun daca ma poate ajuta cineva . Multumesc
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Old 16-04-2011, 09:37   #20
Husshh18
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Lucreaza ca mine

Luni : piept
Marti : brate
Miercuri pauza
Joi : picioare
Vineri : spate umeri
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Old 16-04-2011, 11:39   #21
Cristian Neagu
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Programul de mai sus, e ok, incearca-l si vezi cum iti merge.
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Old 16-04-2011, 23:46   #22
BLADE2011
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pai da si eu bag la fel numai ca in alta ordine
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Old 19-04-2011, 08:24   #23
Cristian Neagu
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Grupele mari la inceput, urmate de grupele mici
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Old 21-04-2011, 22:46   #24
silviu2060
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Quote:
Originally Posted by Husshh18
Lucreaza ca mine

Luni : piept
Marti : brate
Miercuri pauza
Joi : picioare
Vineri : spate umeri


A intrat bine la tine?Esti multumit de program???
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Old 05-05-2011, 00:10   #25
EDY_SILVER
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Quote:
Originally Posted by Husshh18
Lucreaza ca mine

Luni : piept
Marti : brate
Miercuri pauza
Joi : picioare
Vineri : spate umeri
sal,nu vad unde sunt triceps-ul si trapez?
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Old 05-05-2011, 00:31   #26
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sal,brate=biceps+triceps si cred ca trapez face cu umeri sau corecteaza-ma. mai sunt persoane care nu specifica si intra de obicei acolo
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