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# Zasláno: 31 Bře 2013 19:19
Äau, chtÄl bych tento trĂŠnink jet asi tak mÄsĂc, potĂŠ vymÄnit na nÄco jinĂŠho, abych to nejel furt stejnÄ stereotypnÄ. Nebo zvolit jinĂŠ poÄty opakovĂĄnĂ, sĂŠriĂ atd... Šlo by to tedy cviÄit nebo mi poradĂte jinĂŠ fullbody 3x tĂ˝dnÄ ? Dojel jsem prĂĄve TBT.
1. trĂŠnink
1) DĹep - 5x5
2) PĹĂtahy velkĂŠ Äinky - 5x5
3) Benchpress - 5x5
4) HornĂ kladka - 3x8+2x5
5) Tlaky na ramena - 3x8+2x5
6a) Biceps - 3x8 + 2x5
6b) Triceps - 3x8 + 2x5
+BĹicho
2. trĂŠnink
1) MrtvĂ˝ tah - 5x5
2) Benchpress - 5x5
3) DĹep - 5x5
4) Tlaky na prsa(sklon) - 3x8+2x5
5) Facepulls - 3x8+2x5
6a) Triceps - 3x8+2x5
6b) Biceps - 3x8+2x5
+Lýtka
3. trĂŠnink
1) Benchpress - 5x5
2) PĹĂtahy velkĂŠ Äinky - 5x5
3) DĹep - 5x5
4) HornĂ kladka - 3x8+2x5
5) RozpaÄžky na prsa - 3x8+2x5
6a) Biceps - 3x8+2x5
6b) Triceps - 3x8+2x5
6c) UpaÄžovĂĄnĂ - 3x8+2x5
+BĹicho
Intenzita k trĂŠninku :
5x5 - 70 % 75% 75 % 80 % 85%
3x8 - 75 %
2x5 - 80 - 85 %
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Legi
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# Zasláno: 31 Bře 2013 19:39
U mÄ dobrĂ˝...
48let @ 195cm @ 135kg
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dobespavel
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# Zasláno: 31 Bře 2013 22:45
OtĂĄzka je jestli budeÄ
zvlĂĄdat 3 krĂĄt tĂ˝dnÄ dĹep 5x5, navĂc kdyÄž ho mĂĄÄ
jeÄ
tÄ v ten samĂ˝ den, co mrtvĂ˝ tah (bĂ˝vĂĄ to dost makaÄka)
VÄ
ak zkus a uvidĂÄ
, kdyÄžtak bys dĹep v tom jednom trĂŠninku oÄželel
22 let
181 cm
84 kg
ProsĂm o tykĂĄnĂ
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Chicken
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# Zasláno: 1 Dub 2013 09:22
DobĹe, dÄkuji VĂĄm moc ;). Jo zatĂm to zvlĂĄdĂĄm, uvidĂm dĂĄle.
Za mÄsĂc tohoto trĂŠninku udÄlĂĄm periodizaci nĂĄsledovnÄ :
1. trĂŠnink - 5x5
2. trĂŠnink - 4x8
3. trĂŠnink - 3x12
Snad to bude mĂt nÄjakĂ˝ ĂşÄinek?
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Legi
Moderátor
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# Zasláno: 1 Dub 2013 09:41
MĹŻj osobnĂ nĂĄzor na takovou periodizaci je spĂÄ
e negativnĂ. SpĂÄ
e bych volil s ohledem na skladbu trĂŠninku stĹĂdĂĄnĂ tÄÄžkĂŠho a lehÄĂho. To znamenĂĄ jet sĂŠrie 5x5-8 opak., jen u lehÄĂho snĂÄžit o 20% vĂĄhy.
48let @ 195cm @ 135kg
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Chicken
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# Zasláno: 1 Dub 2013 20:26
Jo? JĂĄ prĂĄvÄ nevĂm jak dlouho by bylo moÄžnĂŠ jet tento trĂŠnink furt dokola. Zkus
im ho nechat takhle mÄsĂc a pak bych tedy udÄlal nÄjakou zmÄnu v periodizaci, aby jsem nestagnoval. MomentĂĄlnÄ ho beru jako takovĂ˝ troÄ
ku upravenĂ˝ 5x5, takÄže pauzy mezi sĂŠriemi drÄžĂm 1 minutu a s pĹechodem na dalÄ
Ă cvik 2-3 minuty.
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Legi
Moderátor
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# Zasláno: 1 Dub 2013 20:36
PrincipiĂĄlnÄ takovĂ˝ trĂŠnink mĹŻÄžeÄ
jet nÄkolik mÄsĂcĹŻ. StaÄĂ obmÄĹovat cviky. AÄž budeÄ
mĂt pocit, Äže mĂĄÄ
na vĂc, zaÄal bych se splitem a trĂŠnovat partie 2x tĂ˝dnÄ. Ten impuls pro rĹŻst je tam pak zase o dost vÄtÄ
Ă. NejdĹĂv bys mÄl ovÄ
em dosĂĄhnout jistĂŠ ĂşrovnÄ a zĂskat vÄdomosti a zkuÄ
enosti nejen o trĂŠninku, ale i o výĞivÄ a suplementaci.
48let @ 195cm @ 135kg
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Chicken
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# Zasláno: 1 Dub 2013 21:49
DobĹe, dÄkuji moc za vysvÄtlenĂ a pomoc. AÄž bude ten pocit, pĹejdu na split . SamozdĹejmÄ, Äže zkuÄ
enosti musĂm dĂĄle vĂce naÄerpat, jsem tĂŠmÄĹ dennÄ na strĂĄnkĂĄch a v Äasopisech s kulturistickou tĂŠmatikou, sĂĄm si vaĹĂm a hlĂdĂĄm pĹĂjem Äživin pomocĂ kalorickĂ˝ch tabulek. Suplementaci mĂĄm zĂĄkladnĂ vitamĂny+minerĂĄly, protein, gainer, a kreatin, kterĂ˝ nynĂ neuÄžĂvĂĄm, jsem v odpoÄinkovĂŠ fĂĄzi.
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# Zasláno: 7 Led 2024 21:05
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