Trening jaki zaleca Mike Mentzer dla "zwyklych" ludzi.
1998 mentzer seminar in canada dvd, this is the routine he gave.
Rememeber, four seconds up, hold for two seconds and four seconds down.
also use a weight that you can do to failure in the given rep range!! Train with great intensity to stimulate the most muscle fibers possible and the only way to do that is through high intensity training.
workout A
1. sqauts 8-15 reps to failure
brief rest (drink water)
2. Close Grip palms up pull downs 6-10 reps to failure
One week later
Workout B
Deadlift 5-8 reps to failure
Dips 6-10 reps to failure (considered the upper body squat.) (look at gymnatics guys arms) (they also do alot of pullups also, hint hint close grip palms up pulldowns)
repeat the program
now you volume trainers have nothing to lose by trying this 6 month base line program routine and everything to gain if you want increased strenght and size. TRY IT!!!
Now watch this video of what mentzer says after giving this routine at his seminar!!!! Its soo funny!!!!!!
Here is the video.
http://www.sendspace.com/file/r8s3gk
the guy in the pics is ivan ivankov, mentzer mentions gymnatic guys being so muscled and never lifting weight but doin alot of dips and pull ups. look at his bicep develop ment and he never does an curls what so ever but gets that bicep development from pull-ups.
Po polsku plan, ktory poleca:
Plan A
1. Przysiady 8-15 powtorzen do upadku.
2. Podciaganie w waskim chwycie na drazku 6-10 powt. do upadku.
Plan B
1. Martwy ciag 5-8 powt. do upadku.
2. Pompki na poreczach 6-10 powt. do upadku.
Jak myslicie co by bylo gdyby go zastosowac w HST?
Albo w HST 6I9?
Oczywiscie cwiczyc co drugi dzien a nie jak zaleca Mentzer Plan A , tydzien przerwy, Plan B , tydzien przerwy, itd
Nie chodzi mi tu o zalozenia HIT czy HST ale dobor cwiczen. Tendencja do planow minimalistycznych wbrew temu co pisza w kolorowych pisemkach jest widoczna na calym swiecie. Mi sie to podoba.
A to linki do innych ciekawych stron:
http://www.mikementzer.com/tips.html
http://www.bodybuilding.com/fun/mahler74.htm
http://forums.steroid.com/showthread.php?p=2831516