Δύναμη

[Blackheart]

Gia sas... eimai neos so meros edw kai anazhtw plirofories..
exw psaksei poli gia ta themata tis gymnastikhs alla sto telos vriskomai panta mperdemenos..
anekathen me endiefere h dinamh kai fusika h afksisi ths.omws otan rwtaw tous kai kala empeirous se diafora gymnasthria, pairnw apo kathe enan diaforetikes apantiseis.thetw loipon edw to erwthma: ena kalo programma dynamhs yparxei? poies einai oi texnikes gia afksish dynamhs?
px sto stithos einai kalyteres oi stamathtes? oi pyramides? to kathe ena apo auta an den voithaei sthn dynamh pou voithaei?
yparxei poli paraplhroforish paidia...

[acidhell]

loipon gia asyllipti dinami kai terastia ayksis ekriktikotitas-taxititas prepei na akolouthiseis to programma WESTSIDE training. ( apo ton LOUIE SIMMONS). einai to systima pou exei paragei tis teleytaies dekaeties toys dinatoteroys anthropous ston planiti. de mporo na sou po ti perilamvanei akribos. proteino na psakseis sto google gia ta sxetika kai an diavaseis OSA PIO POLLA arthra mporeis kai meta na arxiseis tin proponisi. einai o MONADIKOS TROPOS na ayksisis TRELA TIN DINAMI SOY xoris na ftaseis pote (e sxetiko einai ayto:) ) se plateau. min nomiseis oti to westside training tha sou to proteinei kaneis florogymnastis sta florogymnastiria giati den kseroun oute kata dianoi ti einai. enallaktikos tropos einai na pareis polla kai sklira anabolika kai androgona to opoio opos katalavaineis den proteinetai :). an akooloutheis ta programmata ton periodikon kai ton ws epi to pleiston ilithion programmaton ton gimnaston to pio pithano einai mi deis fobera apotelsmata se dinami klp. tespa. ayta eixa na po. an thes to akoloutheis an thes pali oxi kai mporeis na sinexizeis na psaxneis simboules pou tha odigoun stin metriotita. xoris na thelo na to paikso kserolas! :)

[acidhell]

loipon gia asyllipti dinami kai terastia ayksis ekriktikotitas-taxititas prepei na akolouthiseis to programma WESTSIDE training. ( apo ton LOUIE SIMMONS). einai to systima pou exei paragei tis teleytaies dekaeties toys dinatoteroys anthropous ston planiti. de mporo na sou po ti perilamvanei akribos. proteino na psakseis sto google gia ta sxetika kai an diavaseis OSA PIO POLLA arthra mporeis kai meta na arxiseis tin proponisi. einai o MONADIKOS TROPOS na ayksisis TRELA TIN DINAMI SOY xoris na ftaseis pote (e sxetiko einai ayto:) ) se plateau. min nomiseis oti to westside training tha sou to proteinei kaneis florogymnastis sta florogymnastiria giati den kseroun oute kata dianoi ti einai. enallaktikos tropos einai na pareis polla kai sklira anabolika kai androgona to opoio opos katalavaineis den proteinetai :). an akooloutheis ta programmata ton periodikon kai ton ws epi to pleiston ilithion programmaton ton gimnaston to pio pithano einai mi deis fobera apotelsmata se dinami klp. tespa. ayta eixa na po. an thes to akoloutheis an thes pali oxi kai mporeis na sinexizeis na psaxneis simboules pou tha odigoun stin metriotita. xoris na thelo na to paikso kserolas! :)

[acidhell]

loipon gia asyllipti dinami kai terastia ayksis ekriktikotitas-taxititas prepei na akolouthiseis to programma WESTSIDE training. ( apo ton LOUIE SIMMONS). einai to systima pou exei paragei tis teleytaies dekaeties toys dinatoteroys anthropous ston planiti. de mporo na sou po ti perilamvanei akribos. proteino na psakseis sto google gia ta sxetika kai an diavaseis OSA PIO POLLA arthra mporeis kai meta na arxiseis tin proponisi. einai o MONADIKOS TROPOS na ayksisis TRELA TIN DINAMI SOY xoris na ftaseis pote (e sxetiko einai ayto:) ) se plateau. min nomiseis oti to westside training tha sou to proteinei kaneis florogymnastis sta florogymnastiria giati den kseroun oute kata dianoi ti einai. enallaktikos tropos einai na pareis polla kai sklira anabolika kai androgona to opoio opos katalavaineis den proteinetai :). an akooloutheis ta programmata ton periodikon kai ton ws epi to pleiston ilithion programmaton ton gimnaston to pio pithano einai mi deis fobera apotelsmata se dinami klp. tespa. ayta eixa na po. an thes to akoloutheis an thes pali oxi kai mporeis na sinexizeis na psaxneis simboules pou tha odigoun stin metriotita. xoris na thelo na to paikso kserolas! :)

[acidhell]

loipon gia asyllipti dinami kai terastia ayksis ekriktikotitas-taxititas prepei na akolouthiseis to programma WESTSIDE training. ( apo ton LOUIE SIMMONS). einai to systima pou exei paragei tis teleytaies dekaeties toys dinatoteroys anthropous ston planiti. de mporo na sou po ti perilamvanei akribos. proteino na psakseis sto google gia ta sxetika kai an diavaseis OSA PIO POLLA arthra mporeis kai meta na arxiseis tin proponisi. einai o MONADIKOS TROPOS na ayksisis TRELA TIN DINAMI SOY xoris na ftaseis pote (e sxetiko einai ayto:) ) se plateau. min nomiseis oti to westside training tha sou to proteinei kaneis florogymnastis sta florogymnastiria giati den kseroun oute kata dianoi ti einai. enallaktikos tropos einai na pareis polla kai sklira anabolika kai androgona to opoio opos katalavaineis den proteinetai :). an akooloutheis ta programmata ton periodikon kai ton ws epi to pleiston ilithion programmaton ton gimnaston to pio pithano einai mi deis fobera apotelsmata se dinami klp. tespa. ayta eixa na po. an thes to akoloutheis an thes pali oxi kai mporeis na sinexizeis na psaxneis simboules pou tha odigoun stin metriotita. xoris na thelo na to paikso kserolas! :)

[acidhell]

loipon gia asyllipti dinami kai terastia ayksis ekriktikotitas-taxititas prepei na akolouthiseis to programma WESTSIDE training. ( apo ton LOUIE SIMMONS). einai to systima pou exei paragei tis teleytaies dekaeties toys dinatoteroys anthropous ston planiti. de mporo na sou po ti perilamvanei akribos. proteino na psakseis sto google gia ta sxetika kai an diavaseis OSA PIO POLLA arthra mporeis kai meta na arxiseis tin proponisi. einai o MONADIKOS TROPOS na ayksisis TRELA TIN DINAMI SOY xoris na ftaseis pote (e sxetiko einai ayto:) ) se plateau. min nomiseis oti to westside training tha sou to proteinei kaneis florogymnastis sta florogymnastiria giati den kseroun oute kata dianoi ti einai. enallaktikos tropos einai na pareis polla kai sklira anabolika kai androgona to opoio opos katalavaineis den proteinetai :). an akooloutheis ta programmata ton periodikon kai ton ws epi to pleiston ilithion programmaton ton gimnaston to pio pithano einai mi deis fobera apotelsmata se dinami klp. tespa. ayta eixa na po. an thes to akoloutheis an thes pali oxi kai mporeis na sinexizeis na psaxneis simboules pou tha odigoun stin metriotita. xoris na thelo na to paikso kserolas! :)

[acidhell]

loipon gia asyllipti dinami kai terastia ayksis ekriktikotitas-taxititas prepei na akolouthiseis to programma WESTSIDE training. ( apo ton LOUIE SIMMONS). einai to systima pou exei paragei tis teleytaies dekaeties toys dinatoteroys anthropous ston planiti. de mporo na sou po ti perilamvanei akribos. proteino na psakseis sto google gia ta sxetika kai an diavaseis OSA PIO POLLA arthra mporeis kai meta na arxiseis tin proponisi. einai o MONADIKOS TROPOS na ayksisis TRELA TIN DINAMI SOY xoris na ftaseis pote (e sxetiko einai ayto:) ) se plateau. min nomiseis oti to westside training tha sou to proteinei kaneis florogymnastis sta florogymnastiria giati den kseroun oute kata dianoi ti einai. enallaktikos tropos einai na pareis polla kai sklira anabolika kai androgona to opoio opos katalavaineis den proteinetai :). an akooloutheis ta programmata ton periodikon kai ton ws epi to pleiston ilithion programmaton ton gimnaston to pio pithano einai mi deis fobera apotelsmata se dinami klp. tespa. ayta eixa na po. an thes to akoloutheis an thes pali oxi kai mporeis na sinexizeis na psaxneis simboules pou tha odigoun stin metriotita. xoris na thelo na to paikso kserolas! :)

[acidhell]

loipon gia asyllipti dinami kai terastia ayksis ekriktikotitas-taxititas prepei na akolouthiseis to programma WESTSIDE training. ( apo ton LOUIE SIMMONS). einai to systima pou exei paragei tis teleytaies dekaeties toys dinatoteroys anthropous ston planiti. de mporo na sou po ti perilamvanei akribos. proteino na psakseis sto google gia ta sxetika kai an diavaseis OSA PIO POLLA arthra mporeis kai meta na arxiseis tin proponisi. einai o MONADIKOS TROPOS na ayksisis TRELA TIN DINAMI SOY xoris na ftaseis pote (e sxetiko einai ayto:) ) se plateau. min nomiseis oti to westside training tha sou to proteinei kaneis florogymnastis sta florogymnastiria giati den kseroun oute kata dianoi ti einai. enallaktikos tropos einai na pareis polla kai sklira anabolika kai androgona to opoio opos katalavaineis den proteinetai :). an akooloutheis ta programmata ton periodikon kai ton ws epi to pleiston ilithion programmaton ton gimnaston to pio pithano einai mi deis fobera apotelsmata se dinami klp. tespa. ayta eixa na po. an thes to akoloutheis an thes pali oxi kai mporeis na sinexizeis na psaxneis simboules pou tha odigoun stin metriotita. xoris na thelo na to paikso kserolas! :)

[acidhell]

loipon gia asyllipti dinami kai terastia ayksis ekriktikotitas-taxititas prepei na akolouthiseis to programma WESTSIDE training. ( apo ton LOUIE SIMMONS). einai to systima pou exei paragei tis teleytaies dekaeties toys dinatoteroys anthropous ston planiti. de mporo na sou po ti perilamvanei akribos. proteino na psakseis sto google gia ta sxetika kai an diavaseis OSA PIO POLLA arthra mporeis kai meta na arxiseis tin proponisi. einai o MONADIKOS TROPOS na ayksisis TRELA TIN DINAMI SOY xoris na ftaseis pote (e sxetiko einai ayto:) ) se plateau. min nomiseis oti to westside training tha sou to proteinei kaneis florogymnastis sta florogymnastiria giati den kseroun oute kata dianoi ti einai. enallaktikos tropos einai na pareis polla kai sklira anabolika kai androgona to opoio opos katalavaineis den proteinetai :). an akooloutheis ta programmata ton periodikon kai ton ws epi to pleiston ilithion programmaton ton gimnaston to pio pithano einai mi deis fobera apotelsmata se dinami klp. tespa. ayta eixa na po. an thes to akoloutheis an thes pali oxi kai mporeis na sinexizeis na psaxneis simboules pou tha odigoun stin metriotita. xoris na thelo na to paikso kserolas! :)

[acidhell]

loipon gia asyllipti dinami kai terastia ayksis ekriktikotitas-taxititas prepei na akolouthiseis to programma WESTSIDE training. ( apo ton LOUIE SIMMONS). einai to systima pou exei paragei tis teleytaies dekaeties toys dinatoteroys anthropous ston planiti. de mporo na sou po ti perilamvanei akribos. proteino na psakseis sto google gia ta sxetika kai an diavaseis OSA PIO POLLA arthra mporeis kai meta na arxiseis tin proponisi. einai o MONADIKOS TROPOS na ayksisis TRELA TIN DINAMI SOY xoris na ftaseis pote (e sxetiko einai ayto:) ) se plateau. min nomiseis oti to westside training tha sou to proteinei kaneis florogymnastis sta florogymnastiria giati den kseroun oute kata dianoi ti einai. enallaktikos tropos einai na pareis polla kai sklira anabolika kai androgona to opoio opos katalavaineis den proteinetai :). an akooloutheis ta programmata ton periodikon kai ton ws epi to pleiston ilithion programmaton ton gimnaston to pio pithano einai mi deis fobera apotelsmata se dinami klp. tespa. ayta eixa na po. an thes to akoloutheis an thes pali oxi kai mporeis na sinexizeis na psaxneis simboules pou tha odigoun stin metriotita. xoris na thelo na to paikso kserolas! :)

[acidhell]

loipon gia asyllipti dinami kai terastia ayksis ekriktikotitas-taxititas prepei na akolouthiseis to programma WESTSIDE training. ( apo ton LOUIE SIMMONS). einai to systima pou exei paragei tis teleytaies dekaeties toys dinatoteroys anthropous ston planiti. de mporo na sou po ti perilamvanei akribos. proteino na psakseis sto google gia ta sxetika kai an diavaseis OSA PIO POLLA arthra mporeis kai meta na arxiseis tin proponisi. einai o MONADIKOS TROPOS na ayksisis TRELA TIN DINAMI SOY xoris na ftaseis pote (e sxetiko einai ayto:) ) se plateau. min nomiseis oti to westside training tha sou to proteinei kaneis florogymnastis sta florogymnastiria giati den kseroun oute kata dianoi ti einai. enallaktikos tropos einai na pareis polla kai sklira anabolika kai androgona to opoio opos katalavaineis den proteinetai :). an akooloutheis ta programmata ton periodikon kai ton ws epi to pleiston ilithion programmaton ton gimnaston to pio pithano einai mi deis fobera apotelsmata se dinami klp. tespa. ayta eixa na po. an thes to akoloutheis an thes pali oxi kai mporeis na sinexizeis na psaxneis simboules pou tha odigoun stin metriotita. xoris na thelo na to paikso kserolas! :)

[acidhell]

loipon gia asyllipti dinami kai terastia ayksis ekriktikotitas-taxititas prepei na akolouthiseis to programma WESTSIDE training. ( apo ton LOUIE SIMMONS). einai to systima pou exei paragei tis teleytaies dekaeties toys dinatoteroys anthropous ston planiti. de mporo na sou po ti perilamvanei akribos. proteino na psakseis sto google gia ta sxetika kai an diavaseis OSA PIO POLLA arthra mporeis kai meta na arxiseis tin proponisi. einai o MONADIKOS TROPOS na ayksisis TRELA TIN DINAMI SOY xoris na ftaseis pote (e sxetiko einai ayto:) ) se plateau. min nomiseis oti to westside training tha sou to proteinei kaneis florogymnastis sta florogymnastiria giati den kseroun oute kata dianoi ti einai. enallaktikos tropos einai na pareis polla kai sklira anabolika kai androgona to opoio opos katalavaineis den proteinetai :). an akooloutheis ta programmata ton periodikon kai ton ws epi to pleiston ilithion programmaton ton gimnaston to pio pithano einai mi deis fobera apotelsmata se dinami klp. tespa. ayta eixa na po. an thes to akoloutheis an thes pali oxi kai mporeis na sinexizeis na psaxneis simboules pou tha odigoun stin metriotita. xoris na thelo na to paikso kserolas! :)

[decad]

Σταματητες?
Για δυναμη ειναι απλα τα πραγματα.Aν εχεις 1 μεγιστη επαναληψη στα 135kg
100 kg x 6 reps (75%)
105 kg x 5 reps (78%)
110 kg x 4 reps (82%)
115 kg x 3 reps (85%)
120 kg x 2 reps (88%)
125 kg x 1 rep (91%)

Κανε κατι σαν αυτο για 8weeks και 8α δεις σιγοθρα διαφορα.
Υπαρχουν και αλλες τεχνικες οπως μισες επαναληψεις στο μηχανημα smith gia 25 reps,
και οι γνωστες αρνητικες(1-2 φορες το μηνα).
Για να τα κανεις ολα αυτα πρεπει να τρως σαν powerlifter και να κοιμασε 10+ ωρες.
Μαζι με το προγραμμα καλο 8α ηταν να δουλευεις παρομοια ωμους και τρικεφαλα με πολλα κιλα
και λιγες επαναληψεις,κανενα σετ σου δεν πρεπει να ξεπερναει τις 6 reps.

Σχετικα με το westside θα δεις στο
http://www.xtrememass.com/forum/showthread.php?t=160
Mου φενετε παντος πολυ αμερικανικο style που 8ελει πολλααα... για να το αντεξεις.

[decad]

Σταματητες?
Για δυναμη ειναι απλα τα πραγματα.Aν εχεις 1 μεγιστη επαναληψη στα 135kg
100 kg x 6 reps (75%)
105 kg x 5 reps (78%)
110 kg x 4 reps (82%)
115 kg x 3 reps (85%)
120 kg x 2 reps (88%)
125 kg x 1 rep (91%)

Κανε κατι σαν αυτο για 8weeks και 8α δεις σιγοθρα διαφορα.
Υπαρχουν και αλλες τεχνικες οπως μισες επαναληψεις στο μηχανημα smith gia 25 reps,
και οι γνωστες αρνητικες(1-2 φορες το μηνα).
Για να τα κανεις ολα αυτα πρεπει να τρως σαν powerlifter και να κοιμασε 10+ ωρες.
Μαζι με το προγραμμα καλο 8α ηταν να δουλευεις παρομοια ωμους και τρικεφαλα με πολλα κιλα
και λιγες επαναληψεις,κανενα σετ σου δεν πρεπει να ξεπερναει τις 6 reps.

Σχετικα με το westside θα δεις στο
http://www.xtrememass.com/forum/showthread.php?t=160
Mου φενετε παντος πολυ αμερικανικο style που 8ελει πολλααα... για να το αντεξεις.

[decad]

Σταματητες?
Για δυναμη ειναι απλα τα πραγματα.Aν εχεις 1 μεγιστη επαναληψη στα 135kg
100 kg x 6 reps (75%)
105 kg x 5 reps (78%)
110 kg x 4 reps (82%)
115 kg x 3 reps (85%)
120 kg x 2 reps (88%)
125 kg x 1 rep (91%)

Κανε κατι σαν αυτο για 8weeks και 8α δεις σιγοθρα διαφορα.
Υπαρχουν και αλλες τεχνικες οπως μισες επαναληψεις στο μηχανημα smith gia 25 reps,
και οι γνωστες αρνητικες(1-2 φορες το μηνα).
Για να τα κανεις ολα αυτα πρεπει να τρως σαν powerlifter και να κοιμασε 10+ ωρες.
Μαζι με το προγραμμα καλο 8α ηταν να δουλευεις παρομοια ωμους και τρικεφαλα με πολλα κιλα
και λιγες επαναληψεις,κανενα σετ σου δεν πρεπει να ξεπερναει τις 6 reps.

Σχετικα με το westside θα δεις στο
http://www.xtrememass.com/forum/showthread.php?t=160
Mου φενετε παντος πολυ αμερικανικο style που 8ελει πολλααα... για να το αντεξεις.

[decad]

Σταματητες?
Για δυναμη ειναι απλα τα πραγματα.Aν εχεις 1 μεγιστη επαναληψη στα 135kg
100 kg x 6 reps (75%)
105 kg x 5 reps (78%)
110 kg x 4 reps (82%)
115 kg x 3 reps (85%)
120 kg x 2 reps (88%)
125 kg x 1 rep (91%)

Κανε κατι σαν αυτο για 8weeks και 8α δεις σιγοθρα διαφορα.
Υπαρχουν και αλλες τεχνικες οπως μισες επαναληψεις στο μηχανημα smith gia 25 reps,
και οι γνωστες αρνητικες(1-2 φορες το μηνα).
Για να τα κανεις ολα αυτα πρεπει να τρως σαν powerlifter και να κοιμασε 10+ ωρες.
Μαζι με το προγραμμα καλο 8α ηταν να δουλευεις παρομοια ωμους και τρικεφαλα με πολλα κιλα
και λιγες επαναληψεις,κανενα σετ σου δεν πρεπει να ξεπερναει τις 6 reps.

Σχετικα με το westside θα δεις στο
http://www.xtrememass.com/forum/showthread.php?t=160
Mου φενετε παντος πολυ αμερικανικο style που 8ελει πολλααα... για να το αντεξεις.

[decad]

Σταματητες?
Για δυναμη ειναι απλα τα πραγματα.Aν εχεις 1 μεγιστη επαναληψη στα 135kg
100 kg x 6 reps (75%)
105 kg x 5 reps (78%)
110 kg x 4 reps (82%)
115 kg x 3 reps (85%)
120 kg x 2 reps (88%)
125 kg x 1 rep (91%)

Κανε κατι σαν αυτο για 8weeks και 8α δεις σιγοθρα διαφορα.
Υπαρχουν και αλλες τεχνικες οπως μισες επαναληψεις στο μηχανημα smith gia 25 reps,
και οι γνωστες αρνητικες(1-2 φορες το μηνα).
Για να τα κανεις ολα αυτα πρεπει να τρως σαν powerlifter και να κοιμασε 10+ ωρες.
Μαζι με το προγραμμα καλο 8α ηταν να δουλευεις παρομοια ωμους και τρικεφαλα με πολλα κιλα
και λιγες επαναληψεις,κανενα σετ σου δεν πρεπει να ξεπερναει τις 6 reps.

Σχετικα με το westside θα δεις στο
http://www.xtrememass.com/forum/showthread.php?t=160
Mου φενετε παντος πολυ αμερικανικο style που 8ελει πολλααα... για να το αντεξεις.

[decad]

Σταματητες?
Για δυναμη ειναι απλα τα πραγματα.Aν εχεις 1 μεγιστη επαναληψη στα 135kg
100 kg x 6 reps (75%)
105 kg x 5 reps (78%)
110 kg x 4 reps (82%)
115 kg x 3 reps (85%)
120 kg x 2 reps (88%)
125 kg x 1 rep (91%)

Κανε κατι σαν αυτο για 8weeks και 8α δεις σιγοθρα διαφορα.
Υπαρχουν και αλλες τεχνικες οπως μισες επαναληψεις στο μηχανημα smith gia 25 reps,
και οι γνωστες αρνητικες(1-2 φορες το μηνα).
Για να τα κανεις ολα αυτα πρεπει να τρως σαν powerlifter και να κοιμασε 10+ ωρες.
Μαζι με το προγραμμα καλο 8α ηταν να δουλευεις παρομοια ωμους και τρικεφαλα με πολλα κιλα
και λιγες επαναληψεις,κανενα σετ σου δεν πρεπει να ξεπερναει τις 6 reps.

Σχετικα με το westside θα δεις στο
http://www.xtrememass.com/forum/showthread.php?t=160
Mου φενετε παντος πολυ αμερικανικο style που 8ελει πολλααα... για να το αντεξεις.

[decad]

Σταματητες?
Για δυναμη ειναι απλα τα πραγματα.Aν εχεις 1 μεγιστη επαναληψη στα 135kg
100 kg x 6 reps (75%)
105 kg x 5 reps (78%)
110 kg x 4 reps (82%)
115 kg x 3 reps (85%)
120 kg x 2 reps (88%)
125 kg x 1 rep (91%)

Κανε κατι σαν αυτο για 8weeks και 8α δεις σιγοθρα διαφορα.
Υπαρχουν και αλλες τεχνικες οπως μισες επαναληψεις στο μηχανημα smith gia 25 reps,
και οι γνωστες αρνητικες(1-2 φορες το μηνα).
Για να τα κανεις ολα αυτα πρεπει να τρως σαν powerlifter και να κοιμασε 10+ ωρες.
Μαζι με το προγραμμα καλο 8α ηταν να δουλευεις παρομοια ωμους και τρικεφαλα με πολλα κιλα
και λιγες επαναληψεις,κανενα σετ σου δεν πρεπει να ξεπερναει τις 6 reps.

Σχετικα με το westside θα δεις στο
http://www.xtrememass.com/forum/showthread.php?t=160
Mου φενετε παντος πολυ αμερικανικο style που 8ελει πολλααα... για να το αντεξεις.

[decad]

Σταματητες?
Για δυναμη ειναι απλα τα πραγματα.Aν εχεις 1 μεγιστη επαναληψη στα 135kg
100 kg x 6 reps (75%)
105 kg x 5 reps (78%)
110 kg x 4 reps (82%)
115 kg x 3 reps (85%)
120 kg x 2 reps (88%)
125 kg x 1 rep (91%)

Κανε κατι σαν αυτο για 8weeks και 8α δεις σιγοθρα διαφορα.
Υπαρχουν και αλλες τεχνικες οπως μισες επαναληψεις στο μηχανημα smith gia 25 reps,
και οι γνωστες αρνητικες(1-2 φορες το μηνα).
Για να τα κανεις ολα αυτα πρεπει να τρως σαν powerlifter και να κοιμασε 10+ ωρες.
Μαζι με το προγραμμα καλο 8α ηταν να δουλευεις παρομοια ωμους και τρικεφαλα με πολλα κιλα
και λιγες επαναληψεις,κανενα σετ σου δεν πρεπει να ξεπερναει τις 6 reps.

Σχετικα με το westside θα δεις στο
http://www.xtrememass.com/forum/showthread.php?t=160
Mου φενετε παντος πολυ αμερικανικο style που 8ελει πολλααα... για να το αντεξεις.

[decad]

Σταματητες?
Για δυναμη ειναι απλα τα πραγματα.Aν εχεις 1 μεγιστη επαναληψη στα 135kg
100 kg x 6 reps (75%)
105 kg x 5 reps (78%)
110 kg x 4 reps (82%)
115 kg x 3 reps (85%)
120 kg x 2 reps (88%)
125 kg x 1 rep (91%)

Κανε κατι σαν αυτο για 8weeks και 8α δεις σιγοθρα διαφορα.
Υπαρχουν και αλλες τεχνικες οπως μισες επαναληψεις στο μηχανημα smith gia 25 reps,
και οι γνωστες αρνητικες(1-2 φορες το μηνα).
Για να τα κανεις ολα αυτα πρεπει να τρως σαν powerlifter και να κοιμασε 10+ ωρες.
Μαζι με το προγραμμα καλο 8α ηταν να δουλευεις παρομοια ωμους και τρικεφαλα με πολλα κιλα
και λιγες επαναληψεις,κανενα σετ σου δεν πρεπει να ξεπερναει τις 6 reps.

Σχετικα με το westside θα δεις στο
http://www.xtrememass.com/forum/showthread.php?t=160
Mου φενετε παντος πολυ αμερικανικο style που 8ελει πολλααα... για να το αντεξεις.

[decad]

Σταματητες?
Για δυναμη ειναι απλα τα πραγματα.Aν εχεις 1 μεγιστη επαναληψη στα 135kg
100 kg x 6 reps (75%)
105 kg x 5 reps (78%)
110 kg x 4 reps (82%)
115 kg x 3 reps (85%)
120 kg x 2 reps (88%)
125 kg x 1 rep (91%)

Κανε κατι σαν αυτο για 8weeks και 8α δεις σιγοθρα διαφορα.
Υπαρχουν και αλλες τεχνικες οπως μισες επαναληψεις στο μηχανημα smith gia 25 reps,
και οι γνωστες αρνητικες(1-2 φορες το μηνα).
Για να τα κανεις ολα αυτα πρεπει να τρως σαν powerlifter και να κοιμασε 10+ ωρες.
Μαζι με το προγραμμα καλο 8α ηταν να δουλευεις παρομοια ωμους και τρικεφαλα με πολλα κιλα
και λιγες επαναληψεις,κανενα σετ σου δεν πρεπει να ξεπερναει τις 6 reps.

Σχετικα με το westside θα δεις στο
http://www.xtrememass.com/forum/showthread.php?t=160
Mου φενετε παντος πολυ αμερικανικο style που 8ελει πολλααα... για να το αντεξεις.

[decad]

Σταματητες?
Για δυναμη ειναι απλα τα πραγματα.Aν εχεις 1 μεγιστη επαναληψη στα 135kg
100 kg x 6 reps (75%)
105 kg x 5 reps (78%)
110 kg x 4 reps (82%)
115 kg x 3 reps (85%)
120 kg x 2 reps (88%)
125 kg x 1 rep (91%)

Κανε κατι σαν αυτο για 8weeks και 8α δεις σιγοθρα διαφορα.
Υπαρχουν και αλλες τεχνικες οπως μισες επαναληψεις στο μηχανημα smith gia 25 reps,
και οι γνωστες αρνητικες(1-2 φορες το μηνα).
Για να τα κανεις ολα αυτα πρεπει να τρως σαν powerlifter και να κοιμασε 10+ ωρες.
Μαζι με το προγραμμα καλο 8α ηταν να δουλευεις παρομοια ωμους και τρικεφαλα με πολλα κιλα
και λιγες επαναληψεις,κανενα σετ σου δεν πρεπει να ξεπερναει τις 6 reps.

Σχετικα με το westside θα δεις στο
http://www.xtrememass.com/forum/showthread.php?t=160
Mου φενετε παντος πολυ αμερικανικο style που 8ελει πολλααα... για να το αντεξεις.

[acidhell]

loipon decad.. exo na po ta eksis... koita pos exoun ta pragmata kai den apeythinomai se esena mono alla se osous endiaferontai pragmatika na kanoun almatodeis ayksiseis stin DINAMI, stins taxitita stin ekriktikotita kai stin ikanotita na ipernikas ta sticking points, opos episis kai stin ayksisi tis myikis mazas kai piknotitas(ayto eksartatai kai apo tin diaita fysika).
loipon otan leo psakste na breite osa pio polla gia to westside ennoo psakste para poly na mi pate se ena side na diavasete 2 lepta kai an aporripsete!! kai oxi DECAD den zitai POLLA isa isa apoterepei tin YPERPROPONISI pou pisteyo toulaxiston to 90% se ayto to forum alla kai se genika se ola ta gimnastiria oi poromenoi me ta barh briskontai.
tha sas kano mia xari tora kai tha sas aplopoiiso ta pragmata oson afora as poume TON PAGKO(opois thelei na mathei gia to deadlift kai to squat as mou to pei na tou steilo e-mail.) kai pos na ayksisete ta kila pou sikonete an exete ftasei se plateau asxeta an kanete bari 6 mines 1 xrono i 10 xronia. i FAINOMENIKI ayksisi pou tha paratirisete an afierosete xrono kai to ektelesete ontos sosta einai 10000% EGGYMENH .

loipon poly periliptika exoume ta eksis:

THA EXETE (2) DYO MERES POU THA KANETE PAGKO.
I PROTI MERA THA AFIERONETAI STIN TAXYTHTA , speed, explosive strength, accelerative ability reveral speed. omomazete DYNAMIC EFFORT BENCH. tha tha sas dosei tin ikanotita. ayti i mera tha boithisei ta megista oson afora sto na ksepernate to sticking point pou exoume oloi mas sto pagko. gia tous perissoterous einai 2-3 intses pano apo to stithos. (KATARXAS prin proxoriso kalo einai na diavasete tin sosti texniki ston pagko pou xa grapsei kai se proigoumeno artro.)
i deytera mera pou tha akolouthei 72 ores meta tis DYNAMIC EFFORT tha onomazetai MAX EFFORT. kai tha boithaei sto leogmeno neyromuscular enhancement( neyromyiki enisxysi). thimithite i dinami proerxetai kirios apo to neyriko sistima.
loipon
oson afora sto dynamic effort day
tha kanete proponisi ston pagko me ena fortio pou tha einai peripou apo 45%-60% 1RM. (nai toso ligo). px. an exete megisti epanalipsi ston pagko 150kg tote bazete stin mpara 75kg (duh!). loipon tha kanete 8-12 set me 3 epanalipseis ekasto! ennoeitai de tha exete ftasei se failure oute kata dianoia! to SIMANTIKO STO DYNAMIC EFFORT einai na kanete ola ayta ta set kai tis 3 epanalipseis oso pio ekriktika ginetai me COMPENSATORY ACCELEARATION (opos anaferei o louie simmons). thimitheite ligo kai deytero nomo NEYTWNA f=mA. . to m tha einia mikro 50% rm alla tha bazete sstin mpara poly megalo a (acceleration) oste to F na einai megalo. thimitheite kai oi 3 epanalipseis prepei na ektelountai poli grigora me ballistiko tropo kai na oloklironetai kathe set ton 3 reps se 3 sec 3.5 tops!!!! to rest metaksy ton set tha einai metaksy 30 secs -1 min. nai toso ligo. de mporo na eksigiso tora giati prepei na na to so ligo giati tha makrigoriso. AN THELETE NA APOKOMISETE TERASTIA WFELH APO To dynamic effort tote mporeite na xrisimopoiisete resistance bands i alisides. protino ta resistance bands pou mporeite na ta agorasete eykola apo ena magazi pou poulaei athlitika eidi, an den ta exei to gymnastirio. pisteyo na katalavate ti einai ta RESISTANCE BANDS. ekeina more pou einai san elastika kordonia kai exoun 2 labes se kathe akro pou xrisimopountai eyreos kai sta aerobic!
loipon pigainte agoraste ena ZEYGARI OLOI!!de tha pisteyete ti ayksiseis exete na petixete.
pernete loipon to ena band, kai pernate to ena akro giro apo tin mpara ekei pou bazete tis plakes kai to allo akro to trabate pros ta kato to pernate kato apo ena BARY baraki kai to ksnafernete kai to ksanapernate giro apo tin mpara. poli aplo. to idio kanete kai me to allo lastixo (band) apo tin alli pleyra tis mparas.
tha kanete tora ta 8 set me tis 3 reps opos proigoumeno poli ekriktika. ta bands alloiponoun tin kampili dinamis dramatika kai tha sas epitrepoun otan epanelthete ston pagko argotera na pernateta sticking points gia ton poutso! parte ki ena arthraki me ereyna
-----------------------------
There is a limitation to traditional resistance training when
attempting to
develop strength and power in that the load lifted does not match
the
changing force capabilities through the movement of the muscular
and
skeletal systems. A second problem is the deceleration phase in
which
force
and velocity decline markedly at the top of a lift and thus the
body
is not
optimally loaded throughout the movement. Several mechanisms have
been
developed to address these issues. The purpose of this study was to
examine
the effect of heavy elastic bands on the force, velocity, and power
output
produced during the back squat. Ten male collegiate powerlifters
were
recruited. After 6RM squat weight was determined for each lifter,
three
conditions were evaluated. For the no bands (NB) condition the load
was
provided by the 6RM weight of the barbell alone. For the bands top
(BT)
condition, the elastic bands were attached to each end of the
barbell, and
using a force platform under the subject's feet, the weight on the
barbell
was reduced until the total load on the subject when standing erect
was
equal to the 6RM load. For the bands bottom (BB) condition, the
weight on
the barbell was adjusted in the same manner but such that the total
load was
equal to the 6RM when the subject was in the parallel squat
position.
The
subjects completed a series of lifts under each condition. A force
platform
was used to measure vertical ground reaction force and a linear
transducer
attached to the bar recorded displacement. Force, velocity and
power
output
were calculated and averaged over every 10% of concentric bar
movement. No
difference in force, power or velocity was observed between the NB
and BB
conditions. However, force during BT was lower for the initial 80%
of
the
concentric movement by up to 0.503BW and 0.849BW for the NB and BB
conditions respectively. Bar velocity was significantly higher for
the BT
condition for initial 50% of the concentric movement by up to 0.209
and
0.295m/s for the NB and BB conditions respectively. Power output
was
not
different between the BT and NB conditions at any point in the
squat,
however it was higher for the first 50% of the lift for the BT
compared to
the BB conditions by between 0.37 and 0.72 W/kg. The use of elastic
bands
during squatting clearly alters the force, velocity and power
output
with
the greatest differences being when the weight on the barbell is
adjusted as
in the BT condition. Specifically, this allowed the lifter to
produce
greater velocity and power over the lower phase of the lift. This
substantiates the anecdotal evidence that use of the bands permits
the
lifter to explode more out of the bottom without being inhibited by
having
to slow the bar at the top of the lift because the increasing
tension
in the
bands achieves this. Such a technique has practical relevance
because
it
modifies the traditional squat exercise possibly for greater
transference to
increasing vertical jump and ballistic performance. It may also
help
the
lifter increase 1RM squat by teaching a movement pattern more
conducive to
exploding out of the bottom and through the sticking region
------------------------------------

loipon sto max effort day tha einai i mera tis megistis prospatheias
tha tha epileksete mia askisi pou douleyei tous idious mys me ton orizontio pagko (alla oxi ton orizontio pagko!! simantiko).iparxei sto westside mia terastia lista apo max effort bench movements. epilegete mia askisi (opos px floor presses, pin presses apo to rack se diafora ipsi, board presses, close grip incline presses, declines with bands ..... klp) oi opoies kalo einai na epilegoun simfona me tis adinamies tou kathenos ston pagko. px kapoios pou kollaei ligo pano apo to stithos kalo einai to floor press gia na enisxisi tin dinami sta trikefala klp. tha makrigoriso mou fainetai gia ayto kalitera kante ena GERO Search monoi sas. tha proponiste se mia askisi pou tha exete epileksei gia 3 ebdomades sto 90-100% 1 rm.. px sto close grip inclines. esto oti kapoios exei max 100kg.
tha arxisei na kanei
1set 50kg 3 reps
2set 65kg 3 reps
3 set 75 kg 2 reps
4 set 80 kg 1 rep
5 set 90kg 1 rep
6 set 100kg 1 rep
afinete peripou 3min metaksy ayton ton set. kai tha prospatheite kathe ebdomada na kanete rekor na spasete to 1 RM sti sigkekrimeni asksisi pou tha xete epileksei. kai leo 3 ebdomades kgiati meta pao 3 ebdomades tha pate se alli asksis. ayto einai to KAINOTOMO conjugate periodisation tou westside ( psakste sto google ligo!) kai ginetai giati otan proponeitai kapoios gia pano apo 2-3 bdomades se mia kinisi se pano apo to 85%1rm ginetai nervous system burnout (overtrain) kai ftaneis se plateau me apotelesma na min mporeis anebaseis peraitero ta kila.
kai stis 2 meres dynamic kai max effort ginetia kai assistance work ( askisis boithitikes kiyrios gia trikefalous -sigkekrimenes omos , pou akoma kai aytes prepei an allazoun ana 4 bdomades, gia plati ftera kai omous.) sto assistance worko oi epanalipseise einai peripou 6-15reps 4 sets peripou kathe askisi mikro sxetika rest.
kourastika allo na grafo. loipon ayta poli genika kai periliptika opoios thelei na asxolithei prepei na to psaksei to thema se bathos. ego pao gyymnastirio 4 mines (prin imoun sakatis apo troxaio:>) arxisa me 35 kg gia 8reps pagko. meta akolouthisa tis gnostes bodybuilderadikes simboules kai eftasa giro sta 75 kg gia 8 reps meta kolisa den anebaina me tpt ante na ftana 80-82.5 gia 5reps. mexri ekei omos . meta ekana gia kana 2mino westside kai tora kano 110kg pagko gia 5-6 reps sta 67kg (7%bf). as mi miliso gia tis alles terasties ayksisis sto deadlift kai squat. apla ego eimai ena paradeigma epitixias westside training (oute pososta na pairna!!) pou exoun arxisei na to efarmozoun oi perissoteroi proponites kyrios sto eksoteriko akoma kai se alla athlimata gia na paragoun kaliterous dinatoterous grigoroterous athlites. an akolouthisete to programma westside mono gia 9bdomades gia na testarete apla (afou to exete omos katalavei pliros ti einai -brite ta katallila site sto internet) kai den anebasete TOULAXISTON 20kg ton pagko to squat kai to deadlift tote mporeite na me brisete oso thelete. alla apokleietai na ginei kati tetoio.


sorry gia ta 14310482374 sintaktika kai orthrografika . to egrapsa se 5 lepta olo to katebato giati biazomoun...

[acidhell]

loipon decad.. exo na po ta eksis... koita pos exoun ta pragmata kai den apeythinomai se esena mono alla se osous endiaferontai pragmatika na kanoun almatodeis ayksiseis stin DINAMI, stins taxitita stin ekriktikotita kai stin ikanotita na ipernikas ta sticking points, opos episis kai stin ayksisi tis myikis mazas kai piknotitas(ayto eksartatai kai apo tin diaita fysika).
loipon otan leo psakste na breite osa pio polla gia to westside ennoo psakste para poly na mi pate se ena side na diavasete 2 lepta kai an aporripsete!! kai oxi DECAD den zitai POLLA isa isa apoterepei tin YPERPROPONISI pou pisteyo toulaxiston to 90% se ayto to forum alla kai se genika se ola ta gimnastiria oi poromenoi me ta barh briskontai.
tha sas kano mia xari tora kai tha sas aplopoiiso ta pragmata oson afora as poume TON PAGKO(opois thelei na mathei gia to deadlift kai to squat as mou to pei na tou steilo e-mail.) kai pos na ayksisete ta kila pou sikonete an exete ftasei se plateau asxeta an kanete bari 6 mines 1 xrono i 10 xronia. i FAINOMENIKI ayksisi pou tha paratirisete an afierosete xrono kai to ektelesete ontos sosta einai 10000% EGGYMENH .

loipon poly periliptika exoume ta eksis:

THA EXETE (2) DYO MERES POU THA KANETE PAGKO.
I PROTI MERA THA AFIERONETAI STIN TAXYTHTA , speed, explosive strength, accelerative ability reveral speed. omomazete DYNAMIC EFFORT BENCH. tha tha sas dosei tin ikanotita. ayti i mera tha boithisei ta megista oson afora sto na ksepernate to sticking point pou exoume oloi mas sto pagko. gia tous perissoterous einai 2-3 intses pano apo to stithos. (KATARXAS prin proxoriso kalo einai na diavasete tin sosti texniki ston pagko pou xa grapsei kai se proigoumeno artro.)
i deytera mera pou tha akolouthei 72 ores meta tis DYNAMIC EFFORT tha onomazetai MAX EFFORT. kai tha boithaei sto leogmeno neyromuscular enhancement( neyromyiki enisxysi). thimithite i dinami proerxetai kirios apo to neyriko sistima.
loipon
oson afora sto dynamic effort day
tha kanete proponisi ston pagko me ena fortio pou tha einai peripou apo 45%-60% 1RM. (nai toso ligo). px. an exete megisti epanalipsi ston pagko 150kg tote bazete stin mpara 75kg (duh!). loipon tha kanete 8-12 set me 3 epanalipseis ekasto! ennoeitai de tha exete ftasei se failure oute kata dianoia! to SIMANTIKO STO DYNAMIC EFFORT einai na kanete ola ayta ta set kai tis 3 epanalipseis oso pio ekriktika ginetai me COMPENSATORY ACCELEARATION (opos anaferei o louie simmons). thimitheite ligo kai deytero nomo NEYTWNA f=mA. . to m tha einia mikro 50% rm alla tha bazete sstin mpara poly megalo a (acceleration) oste to F na einai megalo. thimitheite kai oi 3 epanalipseis prepei na ektelountai poli grigora me ballistiko tropo kai na oloklironetai kathe set ton 3 reps se 3 sec 3.5 tops!!!! to rest metaksy ton set tha einai metaksy 30 secs -1 min. nai toso ligo. de mporo na eksigiso tora giati prepei na na to so ligo giati tha makrigoriso. AN THELETE NA APOKOMISETE TERASTIA WFELH APO To dynamic effort tote mporeite na xrisimopoiisete resistance bands i alisides. protino ta resistance bands pou mporeite na ta agorasete eykola apo ena magazi pou poulaei athlitika eidi, an den ta exei to gymnastirio. pisteyo na katalavate ti einai ta RESISTANCE BANDS. ekeina more pou einai san elastika kordonia kai exoun 2 labes se kathe akro pou xrisimopountai eyreos kai sta aerobic!
loipon pigainte agoraste ena ZEYGARI OLOI!!de tha pisteyete ti ayksiseis exete na petixete.
pernete loipon to ena band, kai pernate to ena akro giro apo tin mpara ekei pou bazete tis plakes kai to allo akro to trabate pros ta kato to pernate kato apo ena BARY baraki kai to ksnafernete kai to ksanapernate giro apo tin mpara. poli aplo. to idio kanete kai me to allo lastixo (band) apo tin alli pleyra tis mparas.
tha kanete tora ta 8 set me tis 3 reps opos proigoumeno poli ekriktika. ta bands alloiponoun tin kampili dinamis dramatika kai tha sas epitrepoun otan epanelthete ston pagko argotera na pernateta sticking points gia ton poutso! parte ki ena arthraki me ereyna
-----------------------------
There is a limitation to traditional resistance training when
attempting to
develop strength and power in that the load lifted does not match
the
changing force capabilities through the movement of the muscular
and
skeletal systems. A second problem is the deceleration phase in
which
force
and velocity decline markedly at the top of a lift and thus the
body
is not
optimally loaded throughout the movement. Several mechanisms have
been
developed to address these issues. The purpose of this study was to
examine
the effect of heavy elastic bands on the force, velocity, and power
output
produced during the back squat. Ten male collegiate powerlifters
were
recruited. After 6RM squat weight was determined for each lifter,
three
conditions were evaluated. For the no bands (NB) condition the load
was
provided by the 6RM weight of the barbell alone. For the bands top
(BT)
condition, the elastic bands were attached to each end of the
barbell, and
using a force platform under the subject's feet, the weight on the
barbell
was reduced until the total load on the subject when standing erect
was
equal to the 6RM load. For the bands bottom (BB) condition, the
weight on
the barbell was adjusted in the same manner but such that the total
load was
equal to the 6RM when the subject was in the parallel squat
position.
The
subjects completed a series of lifts under each condition. A force
platform
was used to measure vertical ground reaction force and a linear
transducer
attached to the bar recorded displacement. Force, velocity and
power
output
were calculated and averaged over every 10% of concentric bar
movement. No
difference in force, power or velocity was observed between the NB
and BB
conditions. However, force during BT was lower for the initial 80%
of
the
concentric movement by up to 0.503BW and 0.849BW for the NB and BB
conditions respectively. Bar velocity was significantly higher for
the BT
condition for initial 50% of the concentric movement by up to 0.209
and
0.295m/s for the NB and BB conditions respectively. Power output
was
not
different between the BT and NB conditions at any point in the
squat,
however it was higher for the first 50% of the lift for the BT
compared to
the BB conditions by between 0.37 and 0.72 W/kg. The use of elastic
bands
during squatting clearly alters the force, velocity and power
output
with
the greatest differences being when the weight on the barbell is
adjusted as
in the BT condition. Specifically, this allowed the lifter to
produce
greater velocity and power over the lower phase of the lift. This
substantiates the anecdotal evidence that use of the bands permits
the
lifter to explode more out of the bottom without being inhibited by
having
to slow the bar at the top of the lift because the increasing
tension
in the
bands achieves this. Such a technique has practical relevance
because
it
modifies the traditional squat exercise possibly for greater
transference to
increasing vertical jump and ballistic performance. It may also
help
the
lifter increase 1RM squat by teaching a movement pattern more
conducive to
exploding out of the bottom and through the sticking region
------------------------------------

loipon sto max effort day tha einai i mera tis megistis prospatheias
tha tha epileksete mia askisi pou douleyei tous idious mys me ton orizontio pagko (alla oxi ton orizontio pagko!! simantiko).iparxei sto westside mia terastia lista apo max effort bench movements. epilegete mia askisi (opos px floor presses, pin presses apo to rack se diafora ipsi, board presses, close grip incline presses, declines with bands ..... klp) oi opoies kalo einai na epilegoun simfona me tis adinamies tou kathenos ston pagko. px kapoios pou kollaei ligo pano apo to stithos kalo einai to floor press gia na enisxisi tin dinami sta trikefala klp. tha makrigoriso mou fainetai gia ayto kalitera kante ena GERO Search monoi sas. tha proponiste se mia askisi pou tha exete epileksei gia 3 ebdomades sto 90-100% 1 rm.. px sto close grip inclines. esto oti kapoios exei max 100kg.
tha arxisei na kanei
1set 50kg 3 reps
2set 65kg 3 reps
3 set 75 kg 2 reps
4 set 80 kg 1 rep
5 set 90kg 1 rep
6 set 100kg 1 rep
afinete peripou 3min metaksy ayton ton set. kai tha prospatheite kathe ebdomada na kanete rekor na spasete to 1 RM sti sigkekrimeni asksisi pou tha xete epileksei. kai leo 3 ebdomades kgiati meta pao 3 ebdomades tha pate se alli asksis. ayto einai to KAINOTOMO conjugate periodisation tou westside ( psakste sto google ligo!) kai ginetai giati otan proponeitai kapoios gia pano apo 2-3 bdomades se mia kinisi se pano apo to 85%1rm ginetai nervous system burnout (overtrain) kai ftaneis se plateau me apotelesma na min mporeis anebaseis peraitero ta kila.
kai stis 2 meres dynamic kai max effort ginetia kai assistance work ( askisis boithitikes kiyrios gia trikefalous -sigkekrimenes omos , pou akoma kai aytes prepei an allazoun ana 4 bdomades, gia plati ftera kai omous.) sto assistance worko oi epanalipseise einai peripou 6-15reps 4 sets peripou kathe askisi mikro sxetika rest.
kourastika allo na grafo. loipon ayta poli genika kai periliptika opoios thelei na asxolithei prepei na to psaksei to thema se bathos. ego pao gyymnastirio 4 mines (prin imoun sakatis apo troxaio:>) arxisa me 35 kg gia 8reps pagko. meta akolouthisa tis gnostes bodybuilderadikes simboules kai eftasa giro sta 75 kg gia 8 reps meta kolisa den anebaina me tpt ante na ftana 80-82.5 gia 5reps. mexri ekei omos . meta ekana gia kana 2mino westside kai tora kano 110kg pagko gia 5-6 reps sta 67kg (7%bf). as mi miliso gia tis alles terasties ayksisis sto deadlift kai squat. apla ego eimai ena paradeigma epitixias westside training (oute pososta na pairna!!) pou exoun arxisei na to efarmozoun oi perissoteroi proponites kyrios sto eksoteriko akoma kai se alla athlimata gia na paragoun kaliterous dinatoterous grigoroterous athlites. an akolouthisete to programma westside mono gia 9bdomades gia na testarete apla (afou to exete omos katalavei pliros ti einai -brite ta katallila site sto internet) kai den anebasete TOULAXISTON 20kg ton pagko to squat kai to deadlift tote mporeite na me brisete oso thelete. alla apokleietai na ginei kati tetoio.


sorry gia ta 14310482374 sintaktika kai orthrografika . to egrapsa se 5 lepta olo to katebato giati biazomoun...

[acidhell]

loipon decad.. exo na po ta eksis... koita pos exoun ta pragmata kai den apeythinomai se esena mono alla se osous endiaferontai pragmatika na kanoun almatodeis ayksiseis stin DINAMI, stins taxitita stin ekriktikotita kai stin ikanotita na ipernikas ta sticking points, opos episis kai stin ayksisi tis myikis mazas kai piknotitas(ayto eksartatai kai apo tin diaita fysika).
loipon otan leo psakste na breite osa pio polla gia to westside ennoo psakste para poly na mi pate se ena side na diavasete 2 lepta kai an aporripsete!! kai oxi DECAD den zitai POLLA isa isa apoterepei tin YPERPROPONISI pou pisteyo toulaxiston to 90% se ayto to forum alla kai se genika se ola ta gimnastiria oi poromenoi me ta barh briskontai.
tha sas kano mia xari tora kai tha sas aplopoiiso ta pragmata oson afora as poume TON PAGKO(opois thelei na mathei gia to deadlift kai to squat as mou to pei na tou steilo e-mail.) kai pos na ayksisete ta kila pou sikonete an exete ftasei se plateau asxeta an kanete bari 6 mines 1 xrono i 10 xronia. i FAINOMENIKI ayksisi pou tha paratirisete an afierosete xrono kai to ektelesete ontos sosta einai 10000% EGGYMENH .

loipon poly periliptika exoume ta eksis:

THA EXETE (2) DYO MERES POU THA KANETE PAGKO.
I PROTI MERA THA AFIERONETAI STIN TAXYTHTA , speed, explosive strength, accelerative ability reveral speed. omomazete DYNAMIC EFFORT BENCH. tha tha sas dosei tin ikanotita. ayti i mera tha boithisei ta megista oson afora sto na ksepernate to sticking point pou exoume oloi mas sto pagko. gia tous perissoterous einai 2-3 intses pano apo to stithos. (KATARXAS prin proxoriso kalo einai na diavasete tin sosti texniki ston pagko pou xa grapsei kai se proigoumeno artro.)
i deytera mera pou tha akolouthei 72 ores meta tis DYNAMIC EFFORT tha onomazetai MAX EFFORT. kai tha boithaei sto leogmeno neyromuscular enhancement( neyromyiki enisxysi). thimithite i dinami proerxetai kirios apo to neyriko sistima.
loipon
oson afora sto dynamic effort day
tha kanete proponisi ston pagko me ena fortio pou tha einai peripou apo 45%-60% 1RM. (nai toso ligo). px. an exete megisti epanalipsi ston pagko 150kg tote bazete stin mpara 75kg (duh!). loipon tha kanete 8-12 set me 3 epanalipseis ekasto! ennoeitai de tha exete ftasei se failure oute kata dianoia! to SIMANTIKO STO DYNAMIC EFFORT einai na kanete ola ayta ta set kai tis 3 epanalipseis oso pio ekriktika ginetai me COMPENSATORY ACCELEARATION (opos anaferei o louie simmons). thimitheite ligo kai deytero nomo NEYTWNA f=mA. . to m tha einia mikro 50% rm alla tha bazete sstin mpara poly megalo a (acceleration) oste to F na einai megalo. thimitheite kai oi 3 epanalipseis prepei na ektelountai poli grigora me ballistiko tropo kai na oloklironetai kathe set ton 3 reps se 3 sec 3.5 tops!!!! to rest metaksy ton set tha einai metaksy 30 secs -1 min. nai toso ligo. de mporo na eksigiso tora giati prepei na na to so ligo giati tha makrigoriso. AN THELETE NA APOKOMISETE TERASTIA WFELH APO To dynamic effort tote mporeite na xrisimopoiisete resistance bands i alisides. protino ta resistance bands pou mporeite na ta agorasete eykola apo ena magazi pou poulaei athlitika eidi, an den ta exei to gymnastirio. pisteyo na katalavate ti einai ta RESISTANCE BANDS. ekeina more pou einai san elastika kordonia kai exoun 2 labes se kathe akro pou xrisimopountai eyreos kai sta aerobic!
loipon pigainte agoraste ena ZEYGARI OLOI!!de tha pisteyete ti ayksiseis exete na petixete.
pernete loipon to ena band, kai pernate to ena akro giro apo tin mpara ekei pou bazete tis plakes kai to allo akro to trabate pros ta kato to pernate kato apo ena BARY baraki kai to ksnafernete kai to ksanapernate giro apo tin mpara. poli aplo. to idio kanete kai me to allo lastixo (band) apo tin alli pleyra tis mparas.
tha kanete tora ta 8 set me tis 3 reps opos proigoumeno poli ekriktika. ta bands alloiponoun tin kampili dinamis dramatika kai tha sas epitrepoun otan epanelthete ston pagko argotera na pernateta sticking points gia ton poutso! parte ki ena arthraki me ereyna
-----------------------------
There is a limitation to traditional resistance training when
attempting to
develop strength and power in that the load lifted does not match
the
changing force capabilities through the movement of the muscular
and
skeletal systems. A second problem is the deceleration phase in
which
force
and velocity decline markedly at the top of a lift and thus the
body
is not
optimally loaded throughout the movement. Several mechanisms have
been
developed to address these issues. The purpose of this study was to
examine
the effect of heavy elastic bands on the force, velocity, and power
output
produced during the back squat. Ten male collegiate powerlifters
were
recruited. After 6RM squat weight was determined for each lifter,
three
conditions were evaluated. For the no bands (NB) condition the load
was
provided by the 6RM weight of the barbell alone. For the bands top
(BT)
condition, the elastic bands were attached to each end of the
barbell, and
using a force platform under the subject's feet, the weight on the
barbell
was reduced until the total load on the subject when standing erect
was
equal to the 6RM load. For the bands bottom (BB) condition, the
weight on
the barbell was adjusted in the same manner but such that the total
load was
equal to the 6RM when the subject was in the parallel squat
position.
The
subjects completed a series of lifts under each condition. A force
platform
was used to measure vertical ground reaction force and a linear
transducer
attached to the bar recorded displacement. Force, velocity and
power
output
were calculated and averaged over every 10% of concentric bar
movement. No
difference in force, power or velocity was observed between the NB
and BB
conditions. However, force during BT was lower for the initial 80%
of
the
concentric movement by up to 0.503BW and 0.849BW for the NB and BB
conditions respectively. Bar velocity was significantly higher for
the BT
condition for initial 50% of the concentric movement by up to 0.209
and
0.295m/s for the NB and BB conditions respectively. Power output
was
not
different between the BT and NB conditions at any point in the
squat,
however it was higher for the first 50% of the lift for the BT
compared to
the BB conditions by between 0.37 and 0.72 W/kg. The use of elastic
bands
during squatting clearly alters the force, velocity and power
output
with
the greatest differences being when the weight on the barbell is
adjusted as
in the BT condition. Specifically, this allowed the lifter to
produce
greater velocity and power over the lower phase of the lift. This
substantiates the anecdotal evidence that use of the bands permits
the
lifter to explode more out of the bottom without being inhibited by
having
to slow the bar at the top of the lift because the increasing
tension
in the
bands achieves this. Such a technique has practical relevance
because
it
modifies the traditional squat exercise possibly for greater
transference to
increasing vertical jump and ballistic performance. It may also
help
the
lifter increase 1RM squat by teaching a movement pattern more
conducive to
exploding out of the bottom and through the sticking region
------------------------------------

loipon sto max effort day tha einai i mera tis megistis prospatheias
tha tha epileksete mia askisi pou douleyei tous idious mys me ton orizontio pagko (alla oxi ton orizontio pagko!! simantiko).iparxei sto westside mia terastia lista apo max effort bench movements. epilegete mia askisi (opos px floor presses, pin presses apo to rack se diafora ipsi, board presses, close grip incline presses, declines with bands ..... klp) oi opoies kalo einai na epilegoun simfona me tis adinamies tou kathenos ston pagko. px kapoios pou kollaei ligo pano apo to stithos kalo einai to floor press gia na enisxisi tin dinami sta trikefala klp. tha makrigoriso mou fainetai gia ayto kalitera kante ena GERO Search monoi sas. tha proponiste se mia askisi pou tha exete epileksei gia 3 ebdomades sto 90-100% 1 rm.. px sto close grip inclines. esto oti kapoios exei max 100kg.
tha arxisei na kanei
1set 50kg 3 reps
2set 65kg 3 reps
3 set 75 kg 2 reps
4 set 80 kg 1 rep
5 set 90kg 1 rep
6 set 100kg 1 rep
afinete peripou 3min metaksy ayton ton set. kai tha prospatheite kathe ebdomada na kanete rekor na spasete to 1 RM sti sigkekrimeni asksisi pou tha xete epileksei. kai leo 3 ebdomades kgiati meta pao 3 ebdomades tha pate se alli asksis. ayto einai to KAINOTOMO conjugate periodisation tou westside ( psakste sto google ligo!) kai ginetai giati otan proponeitai kapoios gia pano apo 2-3 bdomades se mia kinisi se pano apo to 85%1rm ginetai nervous system burnout (overtrain) kai ftaneis se plateau me apotelesma na min mporeis anebaseis peraitero ta kila.
kai stis 2 meres dynamic kai max effort ginetia kai assistance work ( askisis boithitikes kiyrios gia trikefalous -sigkekrimenes omos , pou akoma kai aytes prepei an allazoun ana 4 bdomades, gia plati ftera kai omous.) sto assistance worko oi epanalipseise einai peripou 6-15reps 4 sets peripou kathe askisi mikro sxetika rest.
kourastika allo na grafo. loipon ayta poli genika kai periliptika opoios thelei na asxolithei prepei na to psaksei to thema se bathos. ego pao gyymnastirio 4 mines (prin imoun sakatis apo troxaio:>) arxisa me 35 kg gia 8reps pagko. meta akolouthisa tis gnostes bodybuilderadikes simboules kai eftasa giro sta 75 kg gia 8 reps meta kolisa den anebaina me tpt ante na ftana 80-82.5 gia 5reps. mexri ekei omos . meta ekana gia kana 2mino westside kai tora kano 110kg pagko gia 5-6 reps sta 67kg (7%bf). as mi miliso gia tis alles terasties ayksisis sto deadlift kai squat. apla ego eimai ena paradeigma epitixias westside training (oute pososta na pairna!!) pou exoun arxisei na to efarmozoun oi perissoteroi proponites kyrios sto eksoteriko akoma kai se alla athlimata gia na paragoun kaliterous dinatoterous grigoroterous athlites. an akolouthisete to programma westside mono gia 9bdomades gia na testarete apla (afou to exete omos katalavei pliros ti einai -brite ta katallila site sto internet) kai den anebasete TOULAXISTON 20kg ton pagko to squat kai to deadlift tote mporeite na me brisete oso thelete. alla apokleietai na ginei kati tetoio.


sorry gia ta 14310482374 sintaktika kai orthrografika . to egrapsa se 5 lepta olo to katebato giati biazomoun...

[acidhell]

loipon decad.. exo na po ta eksis... koita pos exoun ta pragmata kai den apeythinomai se esena mono alla se osous endiaferontai pragmatika na kanoun almatodeis ayksiseis stin DINAMI, stins taxitita stin ekriktikotita kai stin ikanotita na ipernikas ta sticking points, opos episis kai stin ayksisi tis myikis mazas kai piknotitas(ayto eksartatai kai apo tin diaita fysika).
loipon otan leo psakste na breite osa pio polla gia to westside ennoo psakste para poly na mi pate se ena side na diavasete 2 lepta kai an aporripsete!! kai oxi DECAD den zitai POLLA isa isa apoterepei tin YPERPROPONISI pou pisteyo toulaxiston to 90% se ayto to forum alla kai se genika se ola ta gimnastiria oi poromenoi me ta barh briskontai.
tha sas kano mia xari tora kai tha sas aplopoiiso ta pragmata oson afora as poume TON PAGKO(opois thelei na mathei gia to deadlift kai to squat as mou to pei na tou steilo e-mail.) kai pos na ayksisete ta kila pou sikonete an exete ftasei se plateau asxeta an kanete bari 6 mines 1 xrono i 10 xronia. i FAINOMENIKI ayksisi pou tha paratirisete an afierosete xrono kai to ektelesete ontos sosta einai 10000% EGGYMENH .

loipon poly periliptika exoume ta eksis:

THA EXETE (2) DYO MERES POU THA KANETE PAGKO.
I PROTI MERA THA AFIERONETAI STIN TAXYTHTA , speed, explosive strength, accelerative ability reveral speed. omomazete DYNAMIC EFFORT BENCH. tha tha sas dosei tin ikanotita. ayti i mera tha boithisei ta megista oson afora sto na ksepernate to sticking point pou exoume oloi mas sto pagko. gia tous perissoterous einai 2-3 intses pano apo to stithos. (KATARXAS prin proxoriso kalo einai na diavasete tin sosti texniki ston pagko pou xa grapsei kai se proigoumeno artro.)
i deytera mera pou tha akolouthei 72 ores meta tis DYNAMIC EFFORT tha onomazetai MAX EFFORT. kai tha boithaei sto leogmeno neyromuscular enhancement( neyromyiki enisxysi). thimithite i dinami proerxetai kirios apo to neyriko sistima.
loipon
oson afora sto dynamic effort day
tha kanete proponisi ston pagko me ena fortio pou tha einai peripou apo 45%-60% 1RM. (nai toso ligo). px. an exete megisti epanalipsi ston pagko 150kg tote bazete stin mpara 75kg (duh!). loipon tha kanete 8-12 set me 3 epanalipseis ekasto! ennoeitai de tha exete ftasei se failure oute kata dianoia! to SIMANTIKO STO DYNAMIC EFFORT einai na kanete ola ayta ta set kai tis 3 epanalipseis oso pio ekriktika ginetai me COMPENSATORY ACCELEARATION (opos anaferei o louie simmons). thimitheite ligo kai deytero nomo NEYTWNA f=mA. . to m tha einia mikro 50% rm alla tha bazete sstin mpara poly megalo a (acceleration) oste to F na einai megalo. thimitheite kai oi 3 epanalipseis prepei na ektelountai poli grigora me ballistiko tropo kai na oloklironetai kathe set ton 3 reps se 3 sec 3.5 tops!!!! to rest metaksy ton set tha einai metaksy 30 secs -1 min. nai toso ligo. de mporo na eksigiso tora giati prepei na na to so ligo giati tha makrigoriso. AN THELETE NA APOKOMISETE TERASTIA WFELH APO To dynamic effort tote mporeite na xrisimopoiisete resistance bands i alisides. protino ta resistance bands pou mporeite na ta agorasete eykola apo ena magazi pou poulaei athlitika eidi, an den ta exei to gymnastirio. pisteyo na katalavate ti einai ta RESISTANCE BANDS. ekeina more pou einai san elastika kordonia kai exoun 2 labes se kathe akro pou xrisimopountai eyreos kai sta aerobic!
loipon pigainte agoraste ena ZEYGARI OLOI!!de tha pisteyete ti ayksiseis exete na petixete.
pernete loipon to ena band, kai pernate to ena akro giro apo tin mpara ekei pou bazete tis plakes kai to allo akro to trabate pros ta kato to pernate kato apo ena BARY baraki kai to ksnafernete kai to ksanapernate giro apo tin mpara. poli aplo. to idio kanete kai me to allo lastixo (band) apo tin alli pleyra tis mparas.
tha kanete tora ta 8 set me tis 3 reps opos proigoumeno poli ekriktika. ta bands alloiponoun tin kampili dinamis dramatika kai tha sas epitrepoun otan epanelthete ston pagko argotera na pernateta sticking points gia ton poutso! parte ki ena arthraki me ereyna
-----------------------------
There is a limitation to traditional resistance training when
attempting to
develop strength and power in that the load lifted does not match
the
changing force capabilities through the movement of the muscular
and
skeletal systems. A second problem is the deceleration phase in
which
force
and velocity decline markedly at the top of a lift and thus the
body
is not
optimally loaded throughout the movement. Several mechanisms have
been
developed to address these issues. The purpose of this study was to
examine
the effect of heavy elastic bands on the force, velocity, and power
output
produced during the back squat. Ten male collegiate powerlifters
were
recruited. After 6RM squat weight was determined for each lifter,
three
conditions were evaluated. For the no bands (NB) condition the load
was
provided by the 6RM weight of the barbell alone. For the bands top
(BT)
condition, the elastic bands were attached to each end of the
barbell, and
using a force platform under the subject's feet, the weight on the
barbell
was reduced until the total load on the subject when standing erect
was
equal to the 6RM load. For the bands bottom (BB) condition, the
weight on
the barbell was adjusted in the same manner but such that the total
load was
equal to the 6RM when the subject was in the parallel squat
position.
The
subjects completed a series of lifts under each condition. A force
platform
was used to measure vertical ground reaction force and a linear
transducer
attached to the bar recorded displacement. Force, velocity and
power
output
were calculated and averaged over every 10% of concentric bar
movement. No
difference in force, power or velocity was observed between the NB
and BB
conditions. However, force during BT was lower for the initial 80%
of
the
concentric movement by up to 0.503BW and 0.849BW for the NB and BB
conditions respectively. Bar velocity was significantly higher for
the BT
condition for initial 50% of the concentric movement by up to 0.209
and
0.295m/s for the NB and BB conditions respectively. Power output
was
not
different between the BT and NB conditions at any point in the
squat,
however it was higher for the first 50% of the lift for the BT
compared to
the BB conditions by between 0.37 and 0.72 W/kg. The use of elastic
bands
during squatting clearly alters the force, velocity and power
output
with
the greatest differences being when the weight on the barbell is
adjusted as
in the BT condition. Specifically, this allowed the lifter to
produce
greater velocity and power over the lower phase of the lift. This
substantiates the anecdotal evidence that use of the bands permits
the
lifter to explode more out of the bottom without being inhibited by
having
to slow the bar at the top of the lift because the increasing
tension
in the
bands achieves this. Such a technique has practical relevance
because
it
modifies the traditional squat exercise possibly for greater
transference to
increasing vertical jump and ballistic performance. It may also
help
the
lifter increase 1RM squat by teaching a movement pattern more
conducive to
exploding out of the bottom and through the sticking region
------------------------------------

loipon sto max effort day tha einai i mera tis megistis prospatheias
tha tha epileksete mia askisi pou douleyei tous idious mys me ton orizontio pagko (alla oxi ton orizontio pagko!! simantiko).iparxei sto westside mia terastia lista apo max effort bench movements. epilegete mia askisi (opos px floor presses, pin presses apo to rack se diafora ipsi, board presses, close grip incline presses, declines with bands ..... klp) oi opoies kalo einai na epilegoun simfona me tis adinamies tou kathenos ston pagko. px kapoios pou kollaei ligo pano apo to stithos kalo einai to floor press gia na enisxisi tin dinami sta trikefala klp. tha makrigoriso mou fainetai gia ayto kalitera kante ena GERO Search monoi sas. tha proponiste se mia askisi pou tha exete epileksei gia 3 ebdomades sto 90-100% 1 rm.. px sto close grip inclines. esto oti kapoios exei max 100kg.
tha arxisei na kanei
1set 50kg 3 reps
2set 65kg 3 reps
3 set 75 kg 2 reps
4 set 80 kg 1 rep
5 set 90kg 1 rep
6 set 100kg 1 rep
afinete peripou 3min metaksy ayton ton set. kai tha prospatheite kathe ebdomada na kanete rekor na spasete to 1 RM sti sigkekrimeni asksisi pou tha xete epileksei. kai leo 3 ebdomades kgiati meta pao 3 ebdomades tha pate se alli asksis. ayto einai to KAINOTOMO conjugate periodisation tou westside ( psakste sto google ligo!) kai ginetai giati otan proponeitai kapoios gia pano apo 2-3 bdomades se mia kinisi se pano apo to 85%1rm ginetai nervous system burnout (overtrain) kai ftaneis se plateau me apotelesma na min mporeis anebaseis peraitero ta kila.
kai stis 2 meres dynamic kai max effort ginetia kai assistance work ( askisis boithitikes kiyrios gia trikefalous -sigkekrimenes omos , pou akoma kai aytes prepei an allazoun ana 4 bdomades, gia plati ftera kai omous.) sto assistance worko oi epanalipseise einai peripou 6-15reps 4 sets peripou kathe askisi mikro sxetika rest.
kourastika allo na grafo. loipon ayta poli genika kai periliptika opoios thelei na asxolithei prepei na to psaksei to thema se bathos. ego pao gyymnastirio 4 mines (prin imoun sakatis apo troxaio:>) arxisa me 35 kg gia 8reps pagko. meta akolouthisa tis gnostes bodybuilderadikes simboules kai eftasa giro sta 75 kg gia 8 reps meta kolisa den anebaina me tpt ante na ftana 80-82.5 gia 5reps. mexri ekei omos . meta ekana gia kana 2mino westside kai tora kano 110kg pagko gia 5-6 reps sta 67kg (7%bf). as mi miliso gia tis alles terasties ayksisis sto deadlift kai squat. apla ego eimai ena paradeigma epitixias westside training (oute pososta na pairna!!) pou exoun arxisei na to efarmozoun oi perissoteroi proponites kyrios sto eksoteriko akoma kai se alla athlimata gia na paragoun kaliterous dinatoterous grigoroterous athlites. an akolouthisete to programma westside mono gia 9bdomades gia na testarete apla (afou to exete omos katalavei pliros ti einai -brite ta katallila site sto internet) kai den anebasete TOULAXISTON 20kg ton pagko to squat kai to deadlift tote mporeite na me brisete oso thelete. alla apokleietai na ginei kati tetoio.


sorry gia ta 14310482374 sintaktika kai orthrografika . to egrapsa se 5 lepta olo to katebato giati biazomoun...

[acidhell]

loipon decad.. exo na po ta eksis... koita pos exoun ta pragmata kai den apeythinomai se esena mono alla se osous endiaferontai pragmatika na kanoun almatodeis ayksiseis stin DINAMI, stins taxitita stin ekriktikotita kai stin ikanotita na ipernikas ta sticking points, opos episis kai stin ayksisi tis myikis mazas kai piknotitas(ayto eksartatai kai apo tin diaita fysika).
loipon otan leo psakste na breite osa pio polla gia to westside ennoo psakste para poly na mi pate se ena side na diavasete 2 lepta kai an aporripsete!! kai oxi DECAD den zitai POLLA isa isa apoterepei tin YPERPROPONISI pou pisteyo toulaxiston to 90% se ayto to forum alla kai se genika se ola ta gimnastiria oi poromenoi me ta barh briskontai.
tha sas kano mia xari tora kai tha sas aplopoiiso ta pragmata oson afora as poume TON PAGKO(opois thelei na mathei gia to deadlift kai to squat as mou to pei na tou steilo e-mail.) kai pos na ayksisete ta kila pou sikonete an exete ftasei se plateau asxeta an kanete bari 6 mines 1 xrono i 10 xronia. i FAINOMENIKI ayksisi pou tha paratirisete an afierosete xrono kai to ektelesete ontos sosta einai 10000% EGGYMENH .

loipon poly periliptika exoume ta eksis:

THA EXETE (2) DYO MERES POU THA KANETE PAGKO.
I PROTI MERA THA AFIERONETAI STIN TAXYTHTA , speed, explosive strength, accelerative ability reveral speed. omomazete DYNAMIC EFFORT BENCH. tha tha sas dosei tin ikanotita. ayti i mera tha boithisei ta megista oson afora sto na ksepernate to sticking point pou exoume oloi mas sto pagko. gia tous perissoterous einai 2-3 intses pano apo to stithos. (KATARXAS prin proxoriso kalo einai na diavasete tin sosti texniki ston pagko pou xa grapsei kai se proigoumeno artro.)
i deytera mera pou tha akolouthei 72 ores meta tis DYNAMIC EFFORT tha onomazetai MAX EFFORT. kai tha boithaei sto leogmeno neyromuscular enhancement( neyromyiki enisxysi). thimithite i dinami proerxetai kirios apo to neyriko sistima.
loipon
oson afora sto dynamic effort day
tha kanete proponisi ston pagko me ena fortio pou tha einai peripou apo 45%-60% 1RM. (nai toso ligo). px. an exete megisti epanalipsi ston pagko 150kg tote bazete stin mpara 75kg (duh!). loipon tha kanete 8-12 set me 3 epanalipseis ekasto! ennoeitai de tha exete ftasei se failure oute kata dianoia! to SIMANTIKO STO DYNAMIC EFFORT einai na kanete ola ayta ta set kai tis 3 epanalipseis oso pio ekriktika ginetai me COMPENSATORY ACCELEARATION (opos anaferei o louie simmons). thimitheite ligo kai deytero nomo NEYTWNA f=mA. . to m tha einia mikro 50% rm alla tha bazete sstin mpara poly megalo a (acceleration) oste to F na einai megalo. thimitheite kai oi 3 epanalipseis prepei na ektelountai poli grigora me ballistiko tropo kai na oloklironetai kathe set ton 3 reps se 3 sec 3.5 tops!!!! to rest metaksy ton set tha einai metaksy 30 secs -1 min. nai toso ligo. de mporo na eksigiso tora giati prepei na na to so ligo giati tha makrigoriso. AN THELETE NA APOKOMISETE TERASTIA WFELH APO To dynamic effort tote mporeite na xrisimopoiisete resistance bands i alisides. protino ta resistance bands pou mporeite na ta agorasete eykola apo ena magazi pou poulaei athlitika eidi, an den ta exei to gymnastirio. pisteyo na katalavate ti einai ta RESISTANCE BANDS. ekeina more pou einai san elastika kordonia kai exoun 2 labes se kathe akro pou xrisimopountai eyreos kai sta aerobic!
loipon pigainte agoraste ena ZEYGARI OLOI!!de tha pisteyete ti ayksiseis exete na petixete.
pernete loipon to ena band, kai pernate to ena akro giro apo tin mpara ekei pou bazete tis plakes kai to allo akro to trabate pros ta kato to pernate kato apo ena BARY baraki kai to ksnafernete kai to ksanapernate giro apo tin mpara. poli aplo. to idio kanete kai me to allo lastixo (band) apo tin alli pleyra tis mparas.
tha kanete tora ta 8 set me tis 3 reps opos proigoumeno poli ekriktika. ta bands alloiponoun tin kampili dinamis dramatika kai tha sas epitrepoun otan epanelthete ston pagko argotera na pernateta sticking points gia ton poutso! parte ki ena arthraki me ereyna
-----------------------------
There is a limitation to traditional resistance training when
attempting to
develop strength and power in that the load lifted does not match
the
changing force capabilities through the movement of the muscular
and
skeletal systems. A second problem is the deceleration phase in
which
force
and velocity decline markedly at the top of a lift and thus the
body
is not
optimally loaded throughout the movement. Several mechanisms have
been
developed to address these issues. The purpose of this study was to
examine
the effect of heavy elastic bands on the force, velocity, and power
output
produced during the back squat. Ten male collegiate powerlifters
were
recruited. After 6RM squat weight was determined for each lifter,
three
conditions were evaluated. For the no bands (NB) condition the load
was
provided by the 6RM weight of the barbell alone. For the bands top
(BT)
condition, the elastic bands were attached to each end of the
barbell, and
using a force platform under the subject's feet, the weight on the
barbell
was reduced until the total load on the subject when standing erect
was
equal to the 6RM load. For the bands bottom (BB) condition, the
weight on
the barbell was adjusted in the same manner but such that the total
load was
equal to the 6RM when the subject was in the parallel squat
position.
The
subjects completed a series of lifts under each condition. A force
platform
was used to measure vertical ground reaction force and a linear
transducer
attached to the bar recorded displacement. Force, velocity and
power
output
were calculated and averaged over every 10% of concentric bar
movement. No
difference in force, power or velocity was observed between the NB
and BB
conditions. However, force during BT was lower for the initial 80%
of
the
concentric movement by up to 0.503BW and 0.849BW for the NB and BB
conditions respectively. Bar velocity was significantly higher for
the BT
condition for initial 50% of the concentric movement by up to 0.209
and
0.295m/s for the NB and BB conditions respectively. Power output
was
not
different between the BT and NB conditions at any point in the
squat,
however it was higher for the first 50% of the lift for the BT
compared to
the BB conditions by between 0.37 and 0.72 W/kg. The use of elastic
bands
during squatting clearly alters the force, velocity and power
output
with
the greatest differences being when the weight on the barbell is
adjusted as
in the BT condition. Specifically, this allowed the lifter to
produce
greater velocity and power over the lower phase of the lift. This
substantiates the anecdotal evidence that use of the bands permits
the
lifter to explode more out of the bottom without being inhibited by
having
to slow the bar at the top of the lift because the increasing
tension
in the
bands achieves this. Such a technique has practical relevance
because
it
modifies the traditional squat exercise possibly for greater
transference to
increasing vertical jump and ballistic performance. It may also
help
the
lifter increase 1RM squat by teaching a movement pattern more
conducive to
exploding out of the bottom and through the sticking region
------------------------------------

loipon sto max effort day tha einai i mera tis megistis prospatheias
tha tha epileksete mia askisi pou douleyei tous idious mys me ton orizontio pagko (alla oxi ton orizontio pagko!! simantiko).iparxei sto westside mia terastia lista apo max effort bench movements. epilegete mia askisi (opos px floor presses, pin presses apo to rack se diafora ipsi, board presses, close grip incline presses, declines with bands ..... klp) oi opoies kalo einai na epilegoun simfona me tis adinamies tou kathenos ston pagko. px kapoios pou kollaei ligo pano apo to stithos kalo einai to floor press gia na enisxisi tin dinami sta trikefala klp. tha makrigoriso mou fainetai gia ayto kalitera kante ena GERO Search monoi sas. tha proponiste se mia askisi pou tha exete epileksei gia 3 ebdomades sto 90-100% 1 rm.. px sto close grip inclines. esto oti kapoios exei max 100kg.
tha arxisei na kanei
1set 50kg 3 reps
2set 65kg 3 reps
3 set 75 kg 2 reps
4 set 80 kg 1 rep
5 set 90kg 1 rep
6 set 100kg 1 rep
afinete peripou 3min metaksy ayton ton set. kai tha prospatheite kathe ebdomada na kanete rekor na spasete to 1 RM sti sigkekrimeni asksisi pou tha xete epileksei. kai leo 3 ebdomades kgiati meta pao 3 ebdomades tha pate se alli asksis. ayto einai to KAINOTOMO conjugate periodisation tou westside ( psakste sto google ligo!) kai ginetai giati otan proponeitai kapoios gia pano apo 2-3 bdomades se mia kinisi se pano apo to 85%1rm ginetai nervous system burnout (overtrain) kai ftaneis se plateau me apotelesma na min mporeis anebaseis peraitero ta kila.
kai stis 2 meres dynamic kai max effort ginetia kai assistance work ( askisis boithitikes kiyrios gia trikefalous -sigkekrimenes omos , pou akoma kai aytes prepei an allazoun ana 4 bdomades, gia plati ftera kai omous.) sto assistance worko oi epanalipseise einai peripou 6-15reps 4 sets peripou kathe askisi mikro sxetika rest.
kourastika allo na grafo. loipon ayta poli genika kai periliptika opoios thelei na asxolithei prepei na to psaksei to thema se bathos. ego pao gyymnastirio 4 mines (prin imoun sakatis apo troxaio:>) arxisa me 35 kg gia 8reps pagko. meta akolouthisa tis gnostes bodybuilderadikes simboules kai eftasa giro sta 75 kg gia 8 reps meta kolisa den anebaina me tpt ante na ftana 80-82.5 gia 5reps. mexri ekei omos . meta ekana gia kana 2mino westside kai tora kano 110kg pagko gia 5-6 reps sta 67kg (7%bf). as mi miliso gia tis alles terasties ayksisis sto deadlift kai squat. apla ego eimai ena paradeigma epitixias westside training (oute pososta na pairna!!) pou exoun arxisei na to efarmozoun oi perissoteroi proponites kyrios sto eksoteriko akoma kai se alla athlimata gia na paragoun kaliterous dinatoterous grigoroterous athlites. an akolouthisete to programma westside mono gia 9bdomades gia na testarete apla (afou to exete omos katalavei pliros ti einai -brite ta katallila site sto internet) kai den anebasete TOULAXISTON 20kg ton pagko to squat kai to deadlift tote mporeite na me brisete oso thelete. alla apokleietai na ginei kati tetoio.


sorry gia ta 14310482374 sintaktika kai orthrografika . to egrapsa se 5 lepta olo to katebato giati biazomoun...

[acidhell]

loipon decad.. exo na po ta eksis... koita pos exoun ta pragmata kai den apeythinomai se esena mono alla se osous endiaferontai pragmatika na kanoun almatodeis ayksiseis stin DINAMI, stins taxitita stin ekriktikotita kai stin ikanotita na ipernikas ta sticking points, opos episis kai stin ayksisi tis myikis mazas kai piknotitas(ayto eksartatai kai apo tin diaita fysika).
loipon otan leo psakste na breite osa pio polla gia to westside ennoo psakste para poly na mi pate se ena side na diavasete 2 lepta kai an aporripsete!! kai oxi DECAD den zitai POLLA isa isa apoterepei tin YPERPROPONISI pou pisteyo toulaxiston to 90% se ayto to forum alla kai se genika se ola ta gimnastiria oi poromenoi me ta barh briskontai.
tha sas kano mia xari tora kai tha sas aplopoiiso ta pragmata oson afora as poume TON PAGKO(opois thelei na mathei gia to deadlift kai to squat as mou to pei na tou steilo e-mail.) kai pos na ayksisete ta kila pou sikonete an exete ftasei se plateau asxeta an kanete bari 6 mines 1 xrono i 10 xronia. i FAINOMENIKI ayksisi pou tha paratirisete an afierosete xrono kai to ektelesete ontos sosta einai 10000% EGGYMENH .

loipon poly periliptika exoume ta eksis:

THA EXETE (2) DYO MERES POU THA KANETE PAGKO.
I PROTI MERA THA AFIERONETAI STIN TAXYTHTA , speed, explosive strength, accelerative ability reveral speed. omomazete DYNAMIC EFFORT BENCH. tha tha sas dosei tin ikanotita. ayti i mera tha boithisei ta megista oson afora sto na ksepernate to sticking point pou exoume oloi mas sto pagko. gia tous perissoterous einai 2-3 intses pano apo to stithos. (KATARXAS prin proxoriso kalo einai na diavasete tin sosti texniki ston pagko pou xa grapsei kai se proigoumeno artro.)
i deytera mera pou tha akolouthei 72 ores meta tis DYNAMIC EFFORT tha onomazetai MAX EFFORT. kai tha boithaei sto leogmeno neyromuscular enhancement( neyromyiki enisxysi). thimithite i dinami proerxetai kirios apo to neyriko sistima.
loipon
oson afora sto dynamic effort day
tha kanete proponisi ston pagko me ena fortio pou tha einai peripou apo 45%-60% 1RM. (nai toso ligo). px. an exete megisti epanalipsi ston pagko 150kg tote bazete stin mpara 75kg (duh!). loipon tha kanete 8-12 set me 3 epanalipseis ekasto! ennoeitai de tha exete ftasei se failure oute kata dianoia! to SIMANTIKO STO DYNAMIC EFFORT einai na kanete ola ayta ta set kai tis 3 epanalipseis oso pio ekriktika ginetai me COMPENSATORY ACCELEARATION (opos anaferei o louie simmons). thimitheite ligo kai deytero nomo NEYTWNA f=mA. . to m tha einia mikro 50% rm alla tha bazete sstin mpara poly megalo a (acceleration) oste to F na einai megalo. thimitheite kai oi 3 epanalipseis prepei na ektelountai poli grigora me ballistiko tropo kai na oloklironetai kathe set ton 3 reps se 3 sec 3.5 tops!!!! to rest metaksy ton set tha einai metaksy 30 secs -1 min. nai toso ligo. de mporo na eksigiso tora giati prepei na na to so ligo giati tha makrigoriso. AN THELETE NA APOKOMISETE TERASTIA WFELH APO To dynamic effort tote mporeite na xrisimopoiisete resistance bands i alisides. protino ta resistance bands pou mporeite na ta agorasete eykola apo ena magazi pou poulaei athlitika eidi, an den ta exei to gymnastirio. pisteyo na katalavate ti einai ta RESISTANCE BANDS. ekeina more pou einai san elastika kordonia kai exoun 2 labes se kathe akro pou xrisimopountai eyreos kai sta aerobic!
loipon pigainte agoraste ena ZEYGARI OLOI!!de tha pisteyete ti ayksiseis exete na petixete.
pernete loipon to ena band, kai pernate to ena akro giro apo tin mpara ekei pou bazete tis plakes kai to allo akro to trabate pros ta kato to pernate kato apo ena BARY baraki kai to ksnafernete kai to ksanapernate giro apo tin mpara. poli aplo. to idio kanete kai me to allo lastixo (band) apo tin alli pleyra tis mparas.
tha kanete tora ta 8 set me tis 3 reps opos proigoumeno poli ekriktika. ta bands alloiponoun tin kampili dinamis dramatika kai tha sas epitrepoun otan epanelthete ston pagko argotera na pernateta sticking points gia ton poutso! parte ki ena arthraki me ereyna
-----------------------------
There is a limitation to traditional resistance training when
attempting to
develop strength and power in that the load lifted does not match
the
changing force capabilities through the movement of the muscular
and
skeletal systems. A second problem is the deceleration phase in
which
force
and velocity decline markedly at the top of a lift and thus the
body
is not
optimally loaded throughout the movement. Several mechanisms have
been
developed to address these issues. The purpose of this study was to
examine
the effect of heavy elastic bands on the force, velocity, and power
output
produced during the back squat. Ten male collegiate powerlifters
were
recruited. After 6RM squat weight was determined for each lifter,
three
conditions were evaluated. For the no bands (NB) condition the load
was
provided by the 6RM weight of the barbell alone. For the bands top
(BT)
condition, the elastic bands were attached to each end of the
barbell, and
using a force platform under the subject's feet, the weight on the
barbell
was reduced until the total load on the subject when standing erect
was
equal to the 6RM load. For the bands bottom (BB) condition, the
weight on
the barbell was adjusted in the same manner but such that the total
load was
equal to the 6RM when the subject was in the parallel squat
position.
The
subjects completed a series of lifts under each condition. A force
platform
was used to measure vertical ground reaction force and a linear
transducer
attached to the bar recorded displacement. Force, velocity and
power
output
were calculated and averaged over every 10% of concentric bar
movement. No
difference in force, power or velocity was observed between the NB
and BB
conditions. However, force during BT was lower for the initial 80%
of
the
concentric movement by up to 0.503BW and 0.849BW for the NB and BB
conditions respectively. Bar velocity was significantly higher for
the BT
condition for initial 50% of the concentric movement by up to 0.209
and
0.295m/s for the NB and BB conditions respectively. Power output
was
not
different between the BT and NB conditions at any point in the
squat,
however it was higher for the first 50% of the lift for the BT
compared to
the BB conditions by between 0.37 and 0.72 W/kg. The use of elastic
bands
during squatting clearly alters the force, velocity and power
output
with
the greatest differences being when the weight on the barbell is
adjusted as
in the BT condition. Specifically, this allowed the lifter to
produce
greater velocity and power over the lower phase of the lift. This
substantiates the anecdotal evidence that use of the bands permits
the
lifter to explode more out of the bottom without being inhibited by
having
to slow the bar at the top of the lift because the increasing
tension
in the
bands achieves this. Such a technique has practical relevance
because
it
modifies the traditional squat exercise possibly for greater
transference to
increasing vertical jump and ballistic performance. It may also
help
the
lifter increase 1RM squat by teaching a movement pattern more
conducive to
exploding out of the bottom and through the sticking region
------------------------------------

loipon sto max effort day tha einai i mera tis megistis prospatheias
tha tha epileksete mia askisi pou douleyei tous idious mys me ton orizontio pagko (alla oxi ton orizontio pagko!! simantiko).iparxei sto westside mia terastia lista apo max effort bench movements. epilegete mia askisi (opos px floor presses, pin presses apo to rack se diafora ipsi, board presses, close grip incline presses, declines with bands ..... klp) oi opoies kalo einai na epilegoun simfona me tis adinamies tou kathenos ston pagko. px kapoios pou kollaei ligo pano apo to stithos kalo einai to floor press gia na enisxisi tin dinami sta trikefala klp. tha makrigoriso mou fainetai gia ayto kalitera kante ena GERO Search monoi sas. tha proponiste se mia askisi pou tha exete epileksei gia 3 ebdomades sto 90-100% 1 rm.. px sto close grip inclines. esto oti kapoios exei max 100kg.
tha arxisei na kanei
1set 50kg 3 reps
2set 65kg 3 reps
3 set 75 kg 2 reps
4 set 80 kg 1 rep
5 set 90kg 1 rep
6 set 100kg 1 rep
afinete peripou 3min metaksy ayton ton set. kai tha prospatheite kathe ebdomada na kanete rekor na spasete to 1 RM sti sigkekrimeni asksisi pou tha xete epileksei. kai leo 3 ebdomades kgiati meta pao 3 ebdomades tha pate se alli asksis. ayto einai to KAINOTOMO conjugate periodisation tou westside ( psakste sto google ligo!) kai ginetai giati otan proponeitai kapoios gia pano apo 2-3 bdomades se mia kinisi se pano apo to 85%1rm ginetai nervous system burnout (overtrain) kai ftaneis se plateau me apotelesma na min mporeis anebaseis peraitero ta kila.
kai stis 2 meres dynamic kai max effort ginetia kai assistance work ( askisis boithitikes kiyrios gia trikefalous -sigkekrimenes omos , pou akoma kai aytes prepei an allazoun ana 4 bdomades, gia plati ftera kai omous.) sto assistance worko oi epanalipseise einai peripou 6-15reps 4 sets peripou kathe askisi mikro sxetika rest.
kourastika allo na grafo. loipon ayta poli genika kai periliptika opoios thelei na asxolithei prepei na to psaksei to thema se bathos. ego pao gyymnastirio 4 mines (prin imoun sakatis apo troxaio:>) arxisa me 35 kg gia 8reps pagko. meta akolouthisa tis gnostes bodybuilderadikes simboules kai eftasa giro sta 75 kg gia 8 reps meta kolisa den anebaina me tpt ante na ftana 80-82.5 gia 5reps. mexri ekei omos . meta ekana gia kana 2mino westside kai tora kano 110kg pagko gia 5-6 reps sta 67kg (7%bf). as mi miliso gia tis alles terasties ayksisis sto deadlift kai squat. apla ego eimai ena paradeigma epitixias westside training (oute pososta na pairna!!) pou exoun arxisei na to efarmozoun oi perissoteroi proponites kyrios sto eksoteriko akoma kai se alla athlimata gia na paragoun kaliterous dinatoterous grigoroterous athlites. an akolouthisete to programma westside mono gia 9bdomades gia na testarete apla (afou to exete omos katalavei pliros ti einai -brite ta katallila site sto internet) kai den anebasete TOULAXISTON 20kg ton pagko to squat kai to deadlift tote mporeite na me brisete oso thelete. alla apokleietai na ginei kati tetoio.


sorry gia ta 14310482374 sintaktika kai orthrografika . to egrapsa se 5 lepta olo to katebato giati biazomoun...

[acidhell]

loipon decad.. exo na po ta eksis... koita pos exoun ta pragmata kai den apeythinomai se esena mono alla se osous endiaferontai pragmatika na kanoun almatodeis ayksiseis stin DINAMI, stins taxitita stin ekriktikotita kai stin ikanotita na ipernikas ta sticking points, opos episis kai stin ayksisi tis myikis mazas kai piknotitas(ayto eksartatai kai apo tin diaita fysika).
loipon otan leo psakste na breite osa pio polla gia to westside ennoo psakste para poly na mi pate se ena side na diavasete 2 lepta kai an aporripsete!! kai oxi DECAD den zitai POLLA isa isa apoterepei tin YPERPROPONISI pou pisteyo toulaxiston to 90% se ayto to forum alla kai se genika se ola ta gimnastiria oi poromenoi me ta barh briskontai.
tha sas kano mia xari tora kai tha sas aplopoiiso ta pragmata oson afora as poume TON PAGKO(opois thelei na mathei gia to deadlift kai to squat as mou to pei na tou steilo e-mail.) kai pos na ayksisete ta kila pou sikonete an exete ftasei se plateau asxeta an kanete bari 6 mines 1 xrono i 10 xronia. i FAINOMENIKI ayksisi pou tha paratirisete an afierosete xrono kai to ektelesete ontos sosta einai 10000% EGGYMENH .

loipon poly periliptika exoume ta eksis:

THA EXETE (2) DYO MERES POU THA KANETE PAGKO.
I PROTI MERA THA AFIERONETAI STIN TAXYTHTA , speed, explosive strength, accelerative ability reveral speed. omomazete DYNAMIC EFFORT BENCH. tha tha sas dosei tin ikanotita. ayti i mera tha boithisei ta megista oson afora sto na ksepernate to sticking point pou exoume oloi mas sto pagko. gia tous perissoterous einai 2-3 intses pano apo to stithos. (KATARXAS prin proxoriso kalo einai na diavasete tin sosti texniki ston pagko pou xa grapsei kai se proigoumeno artro.)
i deytera mera pou tha akolouthei 72 ores meta tis DYNAMIC EFFORT tha onomazetai MAX EFFORT. kai tha boithaei sto leogmeno neyromuscular enhancement( neyromyiki enisxysi). thimithite i dinami proerxetai kirios apo to neyriko sistima.
loipon
oson afora sto dynamic effort day
tha kanete proponisi ston pagko me ena fortio pou tha einai peripou apo 45%-60% 1RM. (nai toso ligo). px. an exete megisti epanalipsi ston pagko 150kg tote bazete stin mpara 75kg (duh!). loipon tha kanete 8-12 set me 3 epanalipseis ekasto! ennoeitai de tha exete ftasei se failure oute kata dianoia! to SIMANTIKO STO DYNAMIC EFFORT einai na kanete ola ayta ta set kai tis 3 epanalipseis oso pio ekriktika ginetai me COMPENSATORY ACCELEARATION (opos anaferei o louie simmons). thimitheite ligo kai deytero nomo NEYTWNA f=mA. . to m tha einia mikro 50% rm alla tha bazete sstin mpara poly megalo a (acceleration) oste to F na einai megalo. thimitheite kai oi 3 epanalipseis prepei na ektelountai poli grigora me ballistiko tropo kai na oloklironetai kathe set ton 3 reps se 3 sec 3.5 tops!!!! to rest metaksy ton set tha einai metaksy 30 secs -1 min. nai toso ligo. de mporo na eksigiso tora giati prepei na na to so ligo giati tha makrigoriso. AN THELETE NA APOKOMISETE TERASTIA WFELH APO To dynamic effort tote mporeite na xrisimopoiisete resistance bands i alisides. protino ta resistance bands pou mporeite na ta agorasete eykola apo ena magazi pou poulaei athlitika eidi, an den ta exei to gymnastirio. pisteyo na katalavate ti einai ta RESISTANCE BANDS. ekeina more pou einai san elastika kordonia kai exoun 2 labes se kathe akro pou xrisimopountai eyreos kai sta aerobic!
loipon pigainte agoraste ena ZEYGARI OLOI!!de tha pisteyete ti ayksiseis exete na petixete.
pernete loipon to ena band, kai pernate to ena akro giro apo tin mpara ekei pou bazete tis plakes kai to allo akro to trabate pros ta kato to pernate kato apo ena BARY baraki kai to ksnafernete kai to ksanapernate giro apo tin mpara. poli aplo. to idio kanete kai me to allo lastixo (band) apo tin alli pleyra tis mparas.
tha kanete tora ta 8 set me tis 3 reps opos proigoumeno poli ekriktika. ta bands alloiponoun tin kampili dinamis dramatika kai tha sas epitrepoun otan epanelthete ston pagko argotera na pernateta sticking points gia ton poutso! parte ki ena arthraki me ereyna
-----------------------------
There is a limitation to traditional resistance training when
attempting to
develop strength and power in that the load lifted does not match
the
changing force capabilities through the movement of the muscular
and
skeletal systems. A second problem is the deceleration phase in
which
force
and velocity decline markedly at the top of a lift and thus the
body
is not
optimally loaded throughout the movement. Several mechanisms have
been
developed to address these issues. The purpose of this study was to
examine
the effect of heavy elastic bands on the force, velocity, and power
output
produced during the back squat. Ten male collegiate powerlifters
were
recruited. After 6RM squat weight was determined for each lifter,
three
conditions were evaluated. For the no bands (NB) condition the load
was
provided by the 6RM weight of the barbell alone. For the bands top
(BT)
condition, the elastic bands were attached to each end of the
barbell, and
using a force platform under the subject's feet, the weight on the
barbell
was reduced until the total load on the subject when standing erect
was
equal to the 6RM load. For the bands bottom (BB) condition, the
weight on
the barbell was adjusted in the same manner but such that the total
load was
equal to the 6RM when the subject was in the parallel squat
position.
The
subjects completed a series of lifts under each condition. A force
platform
was used to measure vertical ground reaction force and a linear
transducer
attached to the bar recorded displacement. Force, velocity and
power
output
were calculated and averaged over every 10% of concentric bar
movement. No
difference in force, power or velocity was observed between the NB
and BB
conditions. However, force during BT was lower for the initial 80%
of
the
concentric movement by up to 0.503BW and 0.849BW for the NB and BB
conditions respectively. Bar velocity was significantly higher for
the BT
condition for initial 50% of the concentric movement by up to 0.209
and
0.295m/s for the NB and BB conditions respectively. Power output
was
not
different between the BT and NB conditions at any point in the
squat,
however it was higher for the first 50% of the lift for the BT
compared to
the BB conditions by between 0.37 and 0.72 W/kg. The use of elastic
bands
during squatting clearly alters the force, velocity and power
output
with
the greatest differences being when the weight on the barbell is
adjusted as
in the BT condition. Specifically, this allowed the lifter to
produce
greater velocity and power over the lower phase of the lift. This
substantiates the anecdotal evidence that use of the bands permits
the
lifter to explode more out of the bottom without being inhibited by
having
to slow the bar at the top of the lift because the increasing
tension
in the
bands achieves this. Such a technique has practical relevance
because
it
modifies the traditional squat exercise possibly for greater
transference to
increasing vertical jump and ballistic performance. It may also
help
the
lifter increase 1RM squat by teaching a movement pattern more
conducive to
exploding out of the bottom and through the sticking region
------------------------------------

loipon sto max effort day tha einai i mera tis megistis prospatheias
tha tha epileksete mia askisi pou douleyei tous idious mys me ton orizontio pagko (alla oxi ton orizontio pagko!! simantiko).iparxei sto westside mia terastia lista apo max effort bench movements. epilegete mia askisi (opos px floor presses, pin presses apo to rack se diafora ipsi, board presses, close grip incline presses, declines with bands ..... klp) oi opoies kalo einai na epilegoun simfona me tis adinamies tou kathenos ston pagko. px kapoios pou kollaei ligo pano apo to stithos kalo einai to floor press gia na enisxisi tin dinami sta trikefala klp. tha makrigoriso mou fainetai gia ayto kalitera kante ena GERO Search monoi sas. tha proponiste se mia askisi pou tha exete epileksei gia 3 ebdomades sto 90-100% 1 rm.. px sto close grip inclines. esto oti kapoios exei max 100kg.
tha arxisei na kanei
1set 50kg 3 reps
2set 65kg 3 reps
3 set 75 kg 2 reps
4 set 80 kg 1 rep
5 set 90kg 1 rep
6 set 100kg 1 rep
afinete peripou 3min metaksy ayton ton set. kai tha prospatheite kathe ebdomada na kanete rekor na spasete to 1 RM sti sigkekrimeni asksisi pou tha xete epileksei. kai leo 3 ebdomades kgiati meta pao 3 ebdomades tha pate se alli asksis. ayto einai to KAINOTOMO conjugate periodisation tou westside ( psakste sto google ligo!) kai ginetai giati otan proponeitai kapoios gia pano apo 2-3 bdomades se mia kinisi se pano apo to 85%1rm ginetai nervous system burnout (overtrain) kai ftaneis se plateau me apotelesma na min mporeis anebaseis peraitero ta kila.
kai stis 2 meres dynamic kai max effort ginetia kai assistance work ( askisis boithitikes kiyrios gia trikefalous -sigkekrimenes omos , pou akoma kai aytes prepei an allazoun ana 4 bdomades, gia plati ftera kai omous.) sto assistance worko oi epanalipseise einai peripou 6-15reps 4 sets peripou kathe askisi mikro sxetika rest.
kourastika allo na grafo. loipon ayta poli genika kai periliptika opoios thelei na asxolithei prepei na to psaksei to thema se bathos. ego pao gyymnastirio 4 mines (prin imoun sakatis apo troxaio:>) arxisa me 35 kg gia 8reps pagko. meta akolouthisa tis gnostes bodybuilderadikes simboules kai eftasa giro sta 75 kg gia 8 reps meta kolisa den anebaina me tpt ante na ftana 80-82.5 gia 5reps. mexri ekei omos . meta ekana gia kana 2mino westside kai tora kano 110kg pagko gia 5-6 reps sta 67kg (7%bf). as mi miliso gia tis alles terasties ayksisis sto deadlift kai squat. apla ego eimai ena paradeigma epitixias westside training (oute pososta na pairna!!) pou exoun arxisei na to efarmozoun oi perissoteroi proponites kyrios sto eksoteriko akoma kai se alla athlimata gia na paragoun kaliterous dinatoterous grigoroterous athlites. an akolouthisete to programma westside mono gia 9bdomades gia na testarete apla (afou to exete omos katalavei pliros ti einai -brite ta katallila site sto internet) kai den anebasete TOULAXISTON 20kg ton pagko to squat kai to deadlift tote mporeite na me brisete oso thelete. alla apokleietai na ginei kati tetoio.


sorry gia ta 14310482374 sintaktika kai orthrografika . to egrapsa se 5 lepta olo to katebato giati biazomoun...