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mislio sam da imam jaku majicu za leg day ali PREKUCAO SI !!!
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.
Čisto pohvala za fotku, dosta si voden al ima tu dosta mesa na nogama tako da samo naprijed
Hvala
A trenutno je bf cca 15-16 al ne ide mi se na defku posto mi je trenutno cilj lagano dobivat na masi bez ikakvog brzanja. Ima vremena za bit izrezan )
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I may not be there yet, but i'm closer than I was yesterday!
Zanima me dali je ovdje previse volumena za leđa (day 4) i za Prsa (day 6)? i misljenje o treningu ruku? TripleZ, Staragarda?
I ostali koji su radili PHAT ili nesto slicno. Hvala
Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Pullups
3 sets of 8-12 reps
Hypertrophy pulling movement: underhand bent over rows
3 sets of 8-12 reps
Hypertrophy pulling movement: T-bar row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows
2 sets of 12-15 reps
Hypertrophy pulling movement: lat pulldown ss with pullover
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Arnold press
2 sets of 8-12 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells SMANJI KILAZU IZRAVNAJ RUKE
3 sets of 12-20 reps
Hypertrophy shoulder movement: rear delt fly's
2 sets of 12-15 reps
Hypertrophy traps movement: shrugs
3 sets of 8-12 reps
Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Flat barbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Flat dumbell bench press
3 sets of 8-12 reps
Hypertrophy pressing movement: Incline bench press
4 sets of 8-12 reps
Hypertrophy pressing movement: Bb decline bench press
2 sets of 8-12 reps
Hypertrophy pressing movement: Dumbell incline bench press
3 sets of 8-12 reps
Hypertrophy fly movement: Flat bench flyes
2 sets of 15-20 reps
Hypertrophy extension exercise: skull crusher supersetted with
3 sets of 8-12 reps
Hypertrophy curling exercise: Cambered bar curls
3 sets of 8-12 reps
Hypertrophy extension exercise: overhead tricep extension supersetted with
3 sets of 8-12 reps
Hypertrophy curling exercise: db curls (incline bench)
3 sets of 8-12 reps
Hypertrophy extension exercise: kickback supersetted with
2 sets of 8-12 reps
Hypertrophy curling exercise: overhand e-z curls
3 sets of 8-12 reps
U upper power day-u ubacim za bic jos e-z bicep curl's i za tric ubacim cgbp...
I may not be there yet, but i'm closer than I was yesterday!
cini se kao puno vjezbi, ali ako se drzis da neke radis samo 2 serije i nije prevelik volumen - sto se tice back/shoulders
chest hypertrophy mislim da ti stvarno ne treba 5 vrsta potisaka
poslije speed work-a sa bb benchom uradi paused bench sa sipkom, pa incline sa bucicama ...moooozda jos jedan decline da ubacis ali tu bih radije ostavio snage za propadanja poslije u sklopu triceps treninga(cisto da odmoris triceps malo dok radis letenja)
i poslije svih tih potisaka, jedna ili dvije vjezbe su definitivno dovoljne za tric poslije
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.
Znaci za prsa ide speed work, pa paused bb bench (3il4 serije?), incline db bench 3 serije, onda 2 serije decline i jos 2/3 serije letenja (flat) i onda krecem na ruke ako sam dobro shvatio?
Sent from my GT-I8190 using Tapatalk
I may not be there yet, but i'm closer than I was yesterday!
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.
Odusevljen sam PHAT programom. Do sada sam isprobavao svakakve programe ,ali PHAT mi se pokazao najbolje definitivno. Povećao sam snagu - Deadlift je trenutno 1x170kg , squat nisam radio max ,zato sto nemam uslove za rad tako da je 5x110 kg , bench ravni sam totalno izbacio , zato sto ne mogu pogoditi misic i nedavno sam isprobavao max ravnog kojeg nisam radio bas dugo i max je bio 1x100 i bas sam se iznenadio. Kosi bench sam povecao za 15 kg i max je sada 90 kg. Najveće iznenadjenje za mene je ohp koji je trenutno 2x60 kg.
Sve u svemu preporucio bi svakom da isproba PHAT program.
I da hvala tripleZ na planu treninga
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