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PHAT: Power Hypertrophy Adaptive Training

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  • #91
    Re: PHAT: Power Hypertrophy Adaptive Training

    moja greska onda sorry , jer nisam puno obracao paznju, mislio da sam da je ovo vise powerlifterski trening, sa gigantskim teretom i manjim brojem ponavljanja,
    keep pumping
    ”Da bi se fizicki I mentalno osecali dobro I da bi vam misici rasli,morate da uzivate,I da,kao I ja sada,sa nestrpljenjem ocekujete svoj sledeci obrok.
    Zasto Markus Ruhl nije pobedio na vise takmicenja? Odgovor je jednostavan :njegova pojava deluje zastrasujuce za svakog,ukljucujuci i sudije.

    Comment

    • #92
      Re: PHAT: Power Hypertrophy Adaptive Training

      Originally posted by Mamlaz View Post
      evo završio tjedan odmora jucer bio 1. POWER day kg su ostale iste malcice teže odradio trening i dns upale nista strašne
      sad si planiram kada bih trebao poceti sa rezanjem ili ne uopce
      usput jel vi pijete glukozu u PWM ?
      ne


      nije los astvar, nego eto...volim hranu
      Originally posted by domagoj View Post
      ja nekad poslije power treninga stavim malo glukoze

      ja sam mislio za mjesec dana na rezanje, pa da traje jedno 3 mjeseca bar

      samo ne znam jel phat može i na defki funkcionirati ??
      moze, samo rokaj
      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

      • #93
        Re: PHAT: Power Hypertrophy Adaptive Training

        lega TripleZ ili Hamza u kojem god obliku bio haha samo sam ti se htio zahvaliti sta si podijelio sa nama PHAT lega otkrice godine slobodno bih se usudio reci da vidm rezultate iz tjedan u tjedan još da se nisam tolko umastio sa slatkišima moram nekog nagovoriti da me slika zadovoljan sam jako samo ŠPRICAJ =D
        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

        • #94
          Re: PHAT: Power Hypertrophy Adaptive Training

          nema na cemu, drago mi je


          ja cu najvjerovatnije ubrzo preci na ovakvu varijaciju (jer zelim imati vise vremena za voznju bicikla i slabo to mogu sa 2 treninga nogu sedmicno)

          1. chest / arms
          2. lower power
          3. shoulders / back
          4. rest
          5. push
          6. pull
          7. rest

          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

          • #95
            Re: PHAT: Power Hypertrophy Adaptive Training

            Hmm...
            Prvi put samo kak spada pročitao tekst o PHAT-u i na prvi pogled ne izgleda loše. Zapravo to je kombinacija klasičnog splita i full-bodya.
            Samo mi nije jasno zašto toliko serija? Day 1: 17 serija
            Day 2: 22 serije
            Day 4: 24 serije
            Day 5: 28(!) serija
            Day 6: 28(!) serija

            Na prvi pogled ovo meni izgleda kao je*eno pretreniravanje

            Comment

            • #96
              Re: PHAT: Power Hypertrophy Adaptive Training

              4,5,6 dani su hipertrofija, znači radiš s nekom optimalnom kilažom, čak malo manje, da što bolje pogodiš mišič,
              a to su
              day 4: leđa i ramena
              day 5: noge, listovi
              day 6: prsa, biceps, triceps

              puno mišića, puno i serija, a i prvih 6 serija je po 3 ponavljanja, i to speed workout, više neko zagrijavanje
              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

              • #97
                Re: PHAT: Power Hypertrophy Adaptive Training

                Originally posted by domagoj View Post
                4,5,6 dani su hipertrofija, znači radiš s nekom optimalnom kilažom, čak malo manje, da što bolje pogodiš mišič,
                a to su
                day 4: leđa i ramena
                day 5: noge, listovi
                day 6: prsa, biceps, triceps

                puno mišića, puno i serija, a i prvih 6 serija je po 3 ponavljanja, i to speed workout, više neko zagrijavanje
                A u dane snage ide se teglit iz petnih žila?

                Comment

                • #98
                  Re: PHAT: Power Hypertrophy Adaptive Training

                  Originally posted by mile View Post
                  je*eno pretreniravanje

                  lol
                  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

                  • #99
                    Re: PHAT: Power Hypertrophy Adaptive Training

                    Originally posted by mile View Post
                    A u dane snage ide se teglit iz petnih žila?
                    tako nekako
                    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

                    • #100
                      Re: PHAT: Power Hypertrophy Adaptive Training

                      Originally posted by TripleZ View Post
                      lol
                      Pa meni tak izgledalo. U 2 dana zaredom odradiš 58 serija...
                      Last edited by mile; 07-04-13, 16:21.

                      Comment

                      • #101
                        Re: PHAT: Power Hypertrophy Adaptive Training

                        Kako izgleda takav trening kod defincije? Jel se bitno mijenja što, s obzirom na rezanje UH?

                        Comment

                        • #102
                          Re: PHAT: Power Hypertrophy Adaptive Training

                          neznam dali zbog samog phata ili zato sto nisam dugo trenirao pa se vratio u gym...

                          ali sada phat+ ketoza.. BF ide dole...a svaki trening snage povecavam kilaze.. naravno natural..
                          Do Whatever the Fuck You Wanna Do

                          progressive overload, squat, deadlift, bench press.
                          kalorije, makronutrijenti, mikronutrijenti.

                          Youtube:

                          Primjer treninga snage/hipertrofije
                          Primjer kraceg treninga hipertrofije/snage
                          Sve o prehrani
                          Sve o treningu

                          Comment

                          • #103
                            Re: PHAT: Power Hypertrophy Adaptive Training

                            hamza

                            pošto nikako da ukomponiram max squat i max deadlift u power day(leg)..mislio sam probati samo to dvoje raditi na dan snage za noge..

                            ovo:
                            sta mislis?
                            ovo je puuuno manje serija nego sto inace radim.. i sto layne preporucio..eventualno jos dvije vjezbe za list?

                            btw ako vec nisi preporucam subscribe na ovog decka, lik je legenda i stvarno puuuno korisnih inf ima..
                            Last edited by staragarda; 01-05-13, 22:12.
                            Do Whatever the Fuck You Wanna Do

                            progressive overload, squat, deadlift, bench press.
                            kalorije, makronutrijenti, mikronutrijenti.

                            Youtube:

                            Primjer treninga snage/hipertrofije
                            Primjer kraceg treninga hipertrofije/snage
                            Sve o prehrani
                            Sve o treningu

                            Comment

                            • #104
                              Re: PHAT: Power Hypertrophy Adaptive Training

                              Što mislite u koji dan da ubacim trbuh? Radio bi ga 2 x tjedno...

                              Comment

                              • #105
                                Re: PHAT: Power Hypertrophy Adaptive Training

                                na lower dane
                                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

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