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PHAT: Power Hypertrophy Adaptive Training

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  • Re: PHAT: Power Hypertrophy Adaptive Training

    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.


    * SHUT UP AND SQUAT *

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    • Re: PHAT: Power Hypertrophy Adaptive Training

      Originally posted by TripleZ View Post
      mislio sam da imam jaku majicu za leg day ali PREKUCAO SI !!!
      Standardna oprema za leg day )

      * This shirt increases testosterone by 10-15%
      I may not be there yet, but i'm closer than I was yesterday!

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      • Re: PHAT: Power Hypertrophy Adaptive Training

        Čisto pohvala za fotku, dosta si voden al ima tu dosta mesa na nogama tako da samo naprijed

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        • Re: PHAT: Power Hypertrophy Adaptive Training

          Originally posted by Homemade View Post
          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 )

          Sent from my GT-I8190 using Tapatalk
          I may not be there yet, but i'm closer than I was yesterday!

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          • Re: PHAT: Power Hypertrophy Adaptive Training

            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!

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            • Re: PHAT: Power Hypertrophy Adaptive Training

              Bump

              Sent from my GT-I8190 using Tapatalk
              I may not be there yet, but i'm closer than I was yesterday!

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              • Re: PHAT: Power Hypertrophy Adaptive Training

                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.


                * SHUT UP AND SQUAT *

                Comment


                • Re: PHAT: Power Hypertrophy Adaptive Training

                  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!

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                  • Re: PHAT: Power Hypertrophy Adaptive Training

                    yup ..........
                    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


                    • Re: PHAT: Power Hypertrophy Adaptive Training

                      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
                      Formula je volja!

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