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t-nation plán
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Zprva
colda
len
#
Zaslno: 15 Be 2011 19:03
zdarec tetsuo nebo někdo, mohl by mi tady někdo dát plán takovy co cvici na t-naton? dík
zadny
cella
len
#
Zaslno: 15 Be 2011 19:34
Myslim ze to tu tetsuo este neprezentoval ,mozno na novej stranke.
Kazdopadne su to bodybuilding splity ktore si drzia atributy hp mass stylu.
Celkovo cely priecinok na t-nation -Training Lab LiVESPILL,je velmi poucny.
http://www.t-nation.com/strength-training-topics/4 56
http://www.t-nation.com/strength-training-topics/4 45
Niekde je tam 4 day split,ale princip je v podstate podobny.
Musim povedat ze je to velmi dobry a funkcny styl cvicenia.
colda
len
#
Zaslno: 15 Be 2011 19:39
1.) da se to dat česky
2.) nvm co mam nato rict chtel jsem nejake plany ale tam nic nevidim
zadny
cella
len
#
Zaslno: 15 Be 2011 19:59
Staci troska pohladat,tych planov je tam kopa.Mam dokonca odtial aj komplet hp mass plan v exceli aj s prepoctom vah.Tych planov existuje asi xy variant podstatny je asi system.
Pre priklad toto je odpoved na otazku ako rozdelit trening ak mozem cvicit len 4x do tyzdna.
Myslim ze 90 % veci a treningov co tu postoval TETSUO je prave z t-nation,alebo su na nich postavene.
DAY 1 - PUSH
A. Top half bench press from pins
Ramping sets of 3 reps
B. Push press
Ramping sets of 5 reps
C Incline bench or DB press
Ramping sets of 5 reps
D1. Push press using 70% of the top reached on B.
Max reps
D2. Dips bodyweight only
Max reps
D3. DB lateral raises
Max reps with a weight you can do 8-12 times
D4. DB shoulder press
Max reps with the same weight as in D3.
D5. Push ups
Max reps
D1 to D5 are performed as a circuit with as little rest as possible between stations
The circuit is performed only once
DAY 2 - PULL
A. Bent over barbell row
Ramping sets of 5
B. Lat pulldown
Ramping sets of 5
C. Power shrugs
Ramping sets of 5
D1. Power upright row
Max reps with a weight you can do 8-12 times
D2. Bent over row 70% of what you used on A.
Max reps
D3. Lat pulldown 70% of what you used on B
Max reps
D4. Chest supported rear delts raises
Max reps with a weight you can do 8-12 times
D1 to D5 are performed as a circuit with as little rest as possible between stations
The circuit is performed only once
DAY 3 - LEGS
A. Jump squat with 20% of your max squat
3-5 sets of 5 jumps
B. Leg press or front squat
Ramping sets of 5
C. Romanian deadlift
Ramping sets of 5
D1. Leg press or front squat with 70% of the weight used in A
Max reps
D2. Romanian deadlift with 70%
Max reps
D3. Leg extension
Max reps with a weight you can do 8-12 times
D4. Lying leg curl
Max reps with a weight you can do 8-12 times
D5. Bodyweight squat
Max reps
D1 to D5 are performed as a circuit with as little rest as possible between stations
The circuit is performed only once
DAY 4 - ARMS
A. Incline close-grip bench press
Ramping sets of 5
B. Preacher curl
Ramping sets of 5
C1. Incline close-grip bench with 70%
Max reps
C2. Preacher curl with 70%
Max reps
C3. Nosebreaker
Max reps with a weight you can do 8-12 times
C4. Standing reverse curl
Max reps with a weight you can do 8-12 times
C1 to C4 are performed as a circuit with as little rest as possible between stations
The circuit is performed twice
tetsuo
len
#
Zaslno: 15 Be 2011 20:45
zdarec tetsuo nebo někdo, mohl by mi tady někdo dát plán takovy co cvici na t-naton? dík
Tak jsou jich stovky od desitek treneru.
Rekni mi, co by sis predstavoval.
Nový web a fórum o posilování: http://www.body-test.cz/cs/
colda
len
#
Zaslno: 15 Be 2011 20:51
to je moc neprehlednee a necemu ani nechapu
predstava takova jako jsou ty videa ze treba jedou 8x3 10 sec. pauza atd
zadny
tetsuo
len
#
Zaslno: 15 Be 2011 23:58
Na nove strance bude predstaveny projekt I, Bodybuilder i ruzne verze High Performance Mass.
Tahle horni je moc pekna.
Nový web a fórum o posilování: http://www.body-test.cz/cs/
vlaydimir
len
#
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Zaslno: 12 Pro 2021 08:15
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vlaydimir
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Zaslno: 12 Pro 2021 08:16
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Zaslno: 14 vc 2023 21:02
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wulfur
len
#
Zaslno: 10 j 2023 11:54
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wulfur
len
#
Zaslno: 7 Led 2024 08:57
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