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PHAT: Power Hypertrophy Adaptive Training

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  • #16
    Re: PHAT: Power Hypertrophy Adaptive Training

    Ja isto planiram krenuti sa PHAT-om , samo razmisljam o tome da izbacim dipseve jer imam problema sa laktom kada ih radim , klasicno sklocanje u razvoju , pa ne zelim jos razviti tendivitis. Mislio sam ubaciti kontrakosi bp umjesto toga , iako onda zakidam i triceps tu dosta , ali nema mi druge.
    There’s only one corner of the universe you can be certain of improving, and that’s your own self.
    - Aldous Huxley

    Comment

    • #17
      Re: PHAT: Power Hypertrophy Adaptive Training

      kako ces se napumpati na chest&arms


      samo naprijed, i tako konstanjtno pojacavaj tezine kad stignes do gornje granice propisanih ponavljanja



      @seage, nista strasno, mozes mijenjati ovdje dosta stvari...sam layne kaze da je ovo samo 'kostur' ili ti ga primjer nacina treniranja, vjezbe unutar mijenjas cesce (i sam preporucuje cim vidis da kod jedne vjezbe ne napredujes vise da je zamjenis drugom )
      A fool takes no pleasure in understanding, but only in expressing his opinion.


      If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


      * SHUT UP AND SQUAT *

      Comment

      • #18
        Re: PHAT: Power Hypertrophy Adaptive Training

        TripleZ imam pitanje broj vježbi i serija se nesmije mijenjati ?
        Don´t ever let somebody tell you, you can´t to something.You got a dream, you gotta protect it. People can't do something themselves, they wanna tell you that you can't do it. You want something? Go get it. Period

        Comment

        • #19
          Re: PHAT: Power Hypertrophy Adaptive Training

          Originally posted by Mamlaz View Post
          TripleZ imam pitanje broj vježbi i serija se nesmije mijenjati ?
          da i ne



          ako nemas posebnu potrebu, nemoj


          s tim da na pocetku smanjis ukupni volumen treninga makar 2 sedmice dok ti se tijelo navikne na high frequency/volume



          sta tacno hoces da promjenis ?
          A fool takes no pleasure in understanding, but only in expressing his opinion.


          If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


          * SHUT UP AND SQUAT *

          Comment

          • #20
            Re: PHAT: Power Hypertrophy Adaptive Training

            a ono u danima hipertrofije ono na pocetku speed work 6 serija
            npr za leđa sveukupno ima 16 serija a za prsa 14 serija u cijelom treningu
            Don´t ever let somebody tell you, you can´t to something.You got a dream, you gotta protect it. People can't do something themselves, they wanna tell you that you can't do it. You want something? Go get it. Period

            Comment

            • #21
              Re: PHAT: Power Hypertrophy Adaptive Training

              s tim da su ti ledja jedno duplo veca od prsa, ne vidim sta je tu pogresno


              btw ja sam poslije 3 mjeseca dodao jos 2 serije za prsa, razvlacenja bucicama na kontrakosom benchu....ali s pocetka ti nikako ne treba vise volumena na ovom treningu jer ima vec vise nego dovoljno



              ne brini, ako speed work dobro uradis, pojacas, pa se bacis na potisak ili sta vec i tu pojacavas kilazu svaki put pa na hammer strength press isto...i zavrsis sa razvlacenjima i dobro pogodis prsa - nema im druge nego da rastu
              A fool takes no pleasure in understanding, but only in expressing his opinion.


              If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


              * SHUT UP AND SQUAT *

              Comment

              • #22
                Re: PHAT: Power Hypertrophy Adaptive Training

                dobro necu onda dirati ostaviti cu kako je
                koliko tebi traje trening ja sam ova prva dva dana uspio odraditi u nekih 60 min pauze su mi bile oko 2 min možda malo manje
                na ove sad dane cu 1 min
                Don´t ever let somebody tell you, you can´t to something.You got a dream, you gotta protect it. People can't do something themselves, they wanna tell you that you can't do it. You want something? Go get it. Period

                Comment

                • #23
                  Re: PHAT: Power Hypertrophy Adaptive Training

                  nekad i duze od sat vremena, zavisi sta radim, ali ne opterecujem se time


                  fokusiram se na progressive overload, da mi je pauza izmedju cucnjeva 1 min nikad ne bih napredovao, na radnim serijama mi odmor bude i do 3-4 minute


                  eh sad kad radim hyper dana onda je i meni vecnim 1 min ili 1 i po, ali tu imam vise vjezbi ukupno
                  A fool takes no pleasure in understanding, but only in expressing his opinion.


                  If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


                  * SHUT UP AND SQUAT *

                  Comment

                  • #24
                    Re: PHAT: Power Hypertrophy Adaptive Training

                    evo me 84 kg prvi tjedan završen masa se radi kao sta vidite trbušni trpe dosta haha ( noge nisam slikao jer me vec bila bruka se naslikavati u puno svlacionici vec su mi dobacivali jer to ide na face ? hahah ) i zacudo nemam neke velike upale kao sta sam ocekivao iako mogu reci da se puno više mucim na treningu nego prije
                    IMG_1578.JPG
                    IMG_1577.JPG
                    Don´t ever let somebody tell you, you can´t to something.You got a dream, you gotta protect it. People can't do something themselves, they wanna tell you that you can't do it. You want something? Go get it. Period

                    Comment

                    • #25
                      Re: PHAT: Power Hypertrophy Adaptive Training

                      ovo su slike before da nekako možete usporediti kao neka definicija krnja je bila

                      a ovo je 12 mj 2012
                      Don´t ever let somebody tell you, you can´t to something.You got a dream, you gotta protect it. People can't do something themselves, they wanna tell you that you can't do it. You want something? Go get it. Period

                      Comment

                      • #26
                        Re: PHAT: Power Hypertrophy Adaptive Training

                        evo decki poceo mi je 3 tjedan odkako ga radim dns je završen po treci put Upper body POWER day svđa mi se za sada nemam pritužbi i iznenadio sam samog sebe kako nemam uopce upale mišica izgleda da imam dobru regeneraciju =)
                        Don´t ever let somebody tell you, you can´t to something.You got a dream, you gotta protect it. People can't do something themselves, they wanna tell you that you can't do it. You want something? Go get it. Period

                        Comment

                        • #27
                          Re: PHAT: Power Hypertrophy Adaptive Training

                          kako radite dipseve ili zgibove s opterečenjem ? ja zakačim bučicu s nogama, al mi je problem sad kad radim dipseve sa malo večom i težom bučicom..
                          The day you started lifting is the day you became forever small. Because you will never be as big as you want to be. Or as you think you are.

                          Fak me, right?

                          Comment

                          • #28
                            Re: PHAT: Power Hypertrophy Adaptive Training

                            uzmem uze/konopac, presavijem, zatvoreni kraj provucem kroz ploce i onda otvoreni kraj kroz taj zatvoreni
                            A fool takes no pleasure in understanding, but only in expressing his opinion.


                            If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


                            * SHUT UP AND SQUAT *

                            Comment

                            • #29
                              Re: PHAT: Power Hypertrophy Adaptive Training

                              Originally posted by TripleZ View Post
                              uzmem uze/konopac, presavijem, zatvoreni kraj provucem kroz ploce i onda otvoreni kraj kroz taj zatvoreni
                              misliš onaj za preskakanje ili ?? viđao sam po klipovima uže, al je neko deblje, a to nema u gym-u di ja idem.. :/
                              The day you started lifting is the day you became forever small. Because you will never be as big as you want to be. Or as you think you are.

                              Fak me, right?

                              Comment

                              • #30
                                Re: PHAT: Power Hypertrophy Adaptive Training

                                ja uzmem plocu stavim među noge hahah al kod nas ima onaj kao kajiš pa se zakaciš na opterecenje
                                Don´t ever let somebody tell you, you can´t to something.You got a dream, you gotta protect it. People can't do something themselves, they wanna tell you that you can't do it. You want something? Go get it. Period

                                Comment

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