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Old 19-11-2008, 21:10   #1
Burn88
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Antrenament masa

in primul rand va salut, sunt nou pe acest forum, am citit mai multe chestii despre antrenamente pentru masa musculara.Am 20 de ani 177 cm si 65 de kg.Imi puteti va rog recomanda un antrenament pentru masa, pentru ca nu mai stiu ce sa fac sa mai cresc.Am cam un an jumate de sala, deci nu sunt incepator. va rog mult recomandati-mi un antrenament...respecte
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Old 19-11-2008, 21:20   #2
Lukian
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Fa un istoric al antrenamentelor tale in sala si detaliaza in special ultimul antrenament.
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Old 19-11-2008, 21:26   #3
Burn88
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Pai am incercat o gramada de combinatii...momentan fac asa:
luni : piept, biceps
marti pauza
miercuri : spate, triceps
joi pauza
vineri : umeri, trapez.
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Old 19-11-2008, 22:46   #4
Halter
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picioare nu faci?
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Old 20-11-2008, 14:37   #5
Burn88
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nu prea pot pentru ca am probleme cu genunchiul drept...fac dar rar..
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Old 20-11-2008, 21:01   #6
Ciprian80
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Alimentatia cum o ai ? suplimente ?
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Old 20-11-2008, 21:33   #7
Burn88
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Momentan nu iau nimic....aici chiar pot sa zic ca le-am incercat pe toate...chiar pe toate...ultima data am luat Animal Stak
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Old 21-11-2008, 13:22   #8
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ce mananci intr.o zi normala..?cat ai crescut in greutate de cand te.ai apukt?
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Old 21-11-2008, 13:25   #9
Cristian Neagu
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Axeaza-te pe ex de baza.Daca nu lucrezi deloc picioarele vei avea destule probleme in dezvoltare!
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Old 09-12-2008, 15:10   #10
carlitos
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sal, sunt carlitos si m-am apucat de sala ieri as dori sa stiu ce fel de antrenament as putea urma tinand cont ca am 65kg,1,80msi 23 ani ,sunt nou pe forum si in acest sport si as dori sa iau in greutate,va multumesc
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Old 09-12-2008, 15:27   #11
Cristian Neagu
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Salut!Incearca sa tii cont de urmatoarele:
-sa inveti executia corecta la fiecare exercitiu
-sa nu te repezi la greutati mari ci la unele care sa iti permita sa faci minim 12 rep
-sa lucrezi ex de baza (numai cu bara si gantere) fara cabluri/helcometre etc
-sa iti lucrezi fiecare grupa musculara a corpului, fara exceptie.
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Old 12-12-2008, 15:07   #12
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[quote=Burn88]Pai am incercat o gramada de combinatii...momentan fac asa:
luni : piept, biceps
marti pauza
miercuri : spate, triceps
joi pauza
vineri : umeri, trapez.
daca urmaresc programul tau...observ ca lucrezi brate de 3 ori pe saptamana...si stii cum e...daca bratele iti intra in suprantrenam...cu siguranta ca nu vei putea sa progresezi la grupele mari...
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Old 31-12-2008, 02:29   #13
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salut am 17 ani.fac sala de 2 luni si as vrea o parere pentru un tip de antrenament pentru definire....eu fac luni piept marti umeri cu trapez miercuri biceps joi triceps vineri picioare e bun de ceva ?astept o parere sau un tip de antrenament am 70 kg...cand mam apucat de sala am avut 60 kg..
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Old 31-12-2008, 05:22   #14
Cristian Neagu
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1- pune miercurea zi de pauza
2-lucreaza o grupa mare si 2 mici/antr
3-introdu sedinte de aerobic si nu cobori sub 15 rep/serie
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