Ми рекоа дека ако сакам да качам маса саглам треба да вежбам по една мускулна група на ден наместо по две, е сеа само нз како да ги распоредам и по колку вежби да правам за секоја а да не се преоптеретам и да можам да качувам мускулна маса, се мислам за:
Гради, нозе+стомачни, бицепс+трицепс, пауза, грб, рамо, пауза.
Еве јас по што вежбам и сум задоволен , но ова Max-OT тренинг, со максимални тежини до највеке 6 повторувања по серија, и секој нареден пат пробувам да ја зголемам тежината колку можам...
Train each body part once per week.
4-6 reps for major body parts.
6-8 total sets for bigger muscle groups.
4-5 total sets for smaller muscle groups.
Select mostly free weight compound exercises.
Don't group large body parts together like chest and back or legs and chest.
Day 1 – Chest
Chest:
Flat Bench Press 2 sets 4-6 reps (After warm-up)
Incline Bench Press 2 sets 4-6 reps
Weighted Dips 2 sets 4-6 reps
Day 2- Abs & Shoulders
Abs:
Cable Crunches 3 sets 8-10 reps
Fit Ball Crunches 2 sets 10-15 reps
Shoulders:
Military Barbell Press (To the front) 3 sets 4-6 reps (After warm-up)
Side Lateral Dumbbell Raises 2 sets 4-6 reps
Seated Rear Lateral Dumbbell Raises 2 sets 6-8 reps
Day 3 – Legs & Calves
Calves:
Calf Raises off Leg Press 3 sets 6-8 reps (After warm-up)
Seated Calf Raises 2 sets 6-8 reps
Legs:
Squats 5 sets 4-6 reps (After warm-up)
Stiff Leg Deadlifts 2 sets 4-6 reps
Day 4- Biceps, Triceps & Forearms
Biceps:
Barbell Curls 3 sets 4-6 reps (After warm-up)
Standing Dumbbell Curls 2 sets 4-6 reps
Triceps:
Lying Triceps Extensions 3 sets 4-6 reps (After warm-up)
Cable Push-downs 2 sets 4-6 reps
Forearms:
Barbell Wrist Curls 3 sets 4-6 reps
Day 5 – Back & Traps
Back:
Deadlifts 3 sets 4-6 reps (After warm-up)
Weighted Pull-ups 2 sets 4-6 reps
Bent-over Rows 2 sets 4-6 reps
Traps:
Barbell Shrugs 2 sets 4-6 reps (After Weight Acclimation)