Teknoloji Haberleri
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Cevap 196
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Öne Çıkarma
Cevap 196
Tıklama 0
Öne Çıkarma
1. sayfa
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reg park 5x5
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Phase two Phase Three Cok agir sakatlanirsin iki tane squat ustune deadlift yogunluk asiri fazla |
< Bu mesaj bu kişi tarafından değiştirildi MikeIsraetel -- 22 Aralık 2017; 8:44:11 >
< Bu ileti tablet sürüm kullanılarak atıldı > Bu mesaja 2 cevap geldi.
tamam teşekkürler |
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bende ona bakıom front üzerine back squat yaptırıyo. steroidi fitille alman lazım bu programdan sağ çıkmak için.  |
Bu mesajda bahsedilenler: @OverheadPress
1. sayfa
DH Mobil uygulaması ile devam edin.
Mobil tarayıcınız ile mümkün olanların yanı sıra, birçok yeni ve faydalı özelliğe erişin.
Gizle ve güncelleme çıkana kadar tekrar gösterme.
Phase One
Exercise Sets Reps
A 45-Degree Back Extension 3 10
B Back Squat 5 5
C Bench Press 5 5
D Deadlift 5 5
Rest 3-5 minutes between the last 3 sets of each exercise.
Train three days per week for three months.
Phase Two for Bodybuilders
After the basic Phase One, Park had a different set of recommended exercises for aspiring Olympic weightlifters. It used a few different sets and reps, and included lunges and power cleans.
Exercise Sets Reps
A 45-Degree Back Extension 3-4 10
B Front Squat 5 5
C Back Squat 5 5
D Bench Press 5 5
E Standing Barbell Shoulder Press 5 5
F High Pull 5 5
G Deadlift 5 5
H Standing Barbell Calf Raise 5 25
Rest 2 minutes between sets.
Train three days per week for three months.
Phase Three for Bodybuilders
Exercise Sets Reps
A 45-Degree Back Extension 4 10
B Front Squat 5 5
C Back Squat 5 5
D Standing Barbell Shoulder Press 5 5
E Bench Press 5 5
F Bent-Over Barbell Row 5 5
G Deadlift 5 5
H Behind-the-Neck Press or One-Arm Dumbbell Press 5 5
I Barbell Curl 5 5
J Lying Triceps Extension 5 8
K Standing barbell calf raise 5 25
Rest 2 minutes between sets.
Train three days per week for three months.
As Park explained it, 5x5 includes two progressively heavier warm-up sets and three sets at the same weight. He suggested increasing weights at approximately the same interval, for example:
Back squat: first set 135x5, second set 185x5, followed by three sets of 225x5.
When you can complete the last 3x5 at a given weight, increase the weight on all five sets 5-10 pounds. Also, he was strongly against training to failure, saying that it encouraged a negative mindset when attempting other heavy, near-maximal lifts.
You are, however, allowed to test for one-rep max at the end of each phase. Park recommends two warm-up sets (1x5 and 1x3), followed by three progressively heavier attempts at a one-rep max. So the max testing day would be: 1x5, 1x3, and 3x1 (for each lift). Take the next four days off from the gym, and then begin the next phase of training.
For the 45-degree back extensions, begin without added weight. Once you can complete all sets, increase your poundage each set while still getting all sets and reps. Park and his training partner often used 135 for the first set, 175 for the second, and 215 for the third, and 235-255 for the fourth.
< Bu mesaj bu kişi tarafından değiştirildi kramponcu -- 18 Aralık 2017; 17:7:45 >
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