Zoltan Kozma

P.S. licno smatram d aje full body ili uper/lower nedovoljno efikasan,em nemozes da lepo pogodis misic iz svakog potrebnog ugla

pa mozes ali moras da ubacis i zadnju lozu i da ubacis iskorak zbog guze...mada mislim da ce ti biti naporno da radis grudi/ledja...ne znam koliko si utrenirana...i stomak naravno, nista bez zenskog tananog i zategnutog struka...

Zadnja loza je ubacena,to su butine.I ne brini imace sasvim dovoljno guze od ovih cucnjeva,ako po sebi gledam....Stomak i listove ubacujete po z elji,kadgod vam se odmore.

Mislim da  split trening u vecini slucajeva NIJE najoptimalniji za 'natural' bodybuildera, ili rekreativca koji hoce 'definiciju' (gubljenje sala, bez gubljenja mišića)
Tri puta nedeljno, full-body trening, ili 3 ili 4 Upper/Lower orijentisan na višezglobne vežbe (čučanj, benč, press, zgib, velsanje, iskorak...) negde u zoni 6-12 ponavljanja (može i neke naprednije 'rotacije') je sve što je u većini slučajeva potrebno. Tek kasnije, ali tek kasnije, dolazi 'specijalizacija' onih delova tela koji zaostaju....

Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL or leg curl: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'

Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

For the thu/Fri workouts either rpeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12

IMO, for fairly well trained individuals trying to add mass (or hell,
improve anything) specialization is the key. You simply can't put
enough volume and intensity into everything to adapt and make progress.

For bodybuilders, I suggest they pick 2 bodyparts (3 max and only if
the third is small, like calves). One upper and one lower would be
ideal.

Specilization bodyparts get the most volume and intensity and gets
trained first in the workout. Everything else is worked at low
volume (but maintained intensity) maintenance.

My generic specialization template for each bodypart is.

heavy compound: 5X5 on something like X-1/0/2-3 with a 3-5' break.
If low reps are a problem do 4X6-8.
isolation movmeent: 2-3X8-12 (or even 12-15) on something like a
2/0/2 with 60-90 seconds rest.

Edit: I suppose if you wanted, you could add a couple of sets of something (isolation only) of 15-20 reps. Very extensive range like that periodization for bodybuilders mess I wrote. So bump it to 10 sets for specialization.

Not including warmups of course. Do multiple low rep warmup sets for
the first exercise. At most one warmup for the second exercise if
the person needs to remember the movement pattern.

Basically a heavy tension stimulus and then a heavy fatigue stimulus.
Maintenance work is 2-3 sets. Either stick with all sets in the 6-8
range or do 2 sets of 6-8 and 1 set of 10-12.

So for example say she wants to do quads and lats first up. the
exact lat specialization I put the girlfriend on when she was here was

Mon: lower body
Wed: upper body
Fri: lower body
Sat: upper body

Wed was
Hammer hi row: 5X5/3'
Hammer BTN pulldown: 2-3X8-12/90"
flat bench: 5 light sets of 5 (she was dealing with an impingement
and this was technique work). Normally this would have been less
sets.
lateral raise: 2-3 sets of 8-12
bis/tris: 1-2 sets apiece
some rotator cuff work

Sat was
Hammer BTN pulldown: 5X5/3'
Hammer hi row: 2-3X8-12/90"
flat bench: 5 light sets of 5 (she was dealing with an impingement
and this was technique work). Normally this would have been less
sets.
lateral raise: 2-3 sets of 8-12
bis/tris: 1-2 sets apiece
some rotator cuff work

I generally didn't have her work to failure. Every now and again, if
we were short on time, I"d make the second exercise 1 all out set.
In general, I'd rather the person get 3 sets of 12,10,11 and not hit
failure than grind out one set and be worthless the rest of the
workout.

For, say a quad specialization/lower body workout, I'd do something like
squat or leg press: 5X5/3'
leg extension: 2-3X8-12
leg curl: 2-3 sets
calves: 2-3 sets
core: 2-3 sets

For hamstrings
RDL: 5X5
leg curl: 2-3X8-12
leg extension (even leg press can be problematic after hams are
wiped): 2-3X8-12
calves/core

shoulder specialization
barbell or machine press: 5X5
lateral raise in scapular plane: 2-3X8-12

Oh yeah, calves
straight leg calf exercise: 5X5 with a 2 second pause at he bottom of every rep
bent knee calf exercise: 2-3X8-12 with a 1 second pause at the bottom
of every rep

Obviously, if you want to use different movments on each of the two
training days that's fine.
front squat + leg extension one day
back squat + sissy squat the next

I wouldn't vary much more than that since you need to be able to
track progress (weight on bar).

Clearly if she specializes somethign like delts or triceps on upper
body day, bench press won't go anywhere. Do an isolation move for
pec instead. So flyes or crossover. Same for back, if she does
biceps first, use shrugbacks/shrugdowns for maintenance. Like the
hamstring specialization, with hams wiped out, the idea of squatting
for maintenance or even leg pressing is retarded. Leg extensions
will maintain size over the time period.

WEight shoudl be added to the specialization bodyparts as much as
humanly possible. What ended up happening with the girlfriend is
that one week she'd end up pyramiding sets of 5 to a top set. The
next week she'd generally hit that same top set for all 5 sets. Then
she'd hit a new peak, then 5 set sof 5. I didn't plan it that way, I
let her go up depending on how she looked/what she told me she was
feeling.

The next step is to hit the specialization bodyparts hard for 4-6
weeks (8-12 workouts maximum). The first workout or two will
probably be somewhat submximal anyhow. Then you switch specialization
bodyparts cutting the volume on the previous specilization bodyparts
back hard but increasing the intensity. So drop from 8 sets
twice/week to 3 sets twice per week but try to put more weight on the
bar. The girlfriend cranked out 5 bodyweight chins (something she'd
never done) on her second Saturday workout after I cut the volume
back.

Durin the first 2 weeks of volume tapering, expect to see continued
growth in the previous specialized bodyparts. Then just keep weights
at maintenance. So say after a lat upper body emphasis she wants to
do shoulders. Go from the above upper body back specialization
workout to

shoulder press: 5X5
lat raise: 2-3X8-12
hammer hi row: 2X5
hammer BTN pulldown: 1 all out set around 8-12
pec dec/x-over: 2-3X6-8
bis: 1-2 set
tris: 1-2 sets

Edit: Oh yeah, like the generic bulking program, this should be trained with a 2 week submaximal runup to 4 weeks of heavy loading, and then the volume taper (which occurs as you switch out specialization bodyparts)

Oba posta su objavljena na www.bodyrecomposition.com forumu. Takodje pogledajte HST [hypetrophy specific training].

Hansov trenig se zasniva na superserijama i zahteva veliku fizicku spremnost,taj trening daje misic ali ga i przi ako se unose dovoljno hraniljivih materija....Ledja+grudi se uvek rade u super setu,znaci serija za ledja pa odmah serjia za grudi pa tek onda odmor....

Sto se tice ovog treninga

1.dan: Grudi + triceps + trbusnjaci = 4-5 vezbi za grudi i isto tolko za tricepse,  4-5 serija za grudi i isto tolko za tricepse (pon: 12-10-8-4/6 sa povecavanjem tezina) , a izmedju serija radim po 20-30 trbusnjaka (po treningu uradim oko 300)
2.dan: Ledja + biceps  = Sve isto kao gore
3.dan: Pauza
4.dan: Ramena  = 4-5 vezbi , 4-5 serija , 12-10-8-4/6 ponavljanja sa povecavanjem tezina iz serije u seriju
5.dan: Noge + trbusnjaci - noge radim 4-5 vezbi  sa po 4 serije sa vecim brojem ponavljanja(15-20) jer su mi velike (nije bas sve u misicima ) pa vise zelim da ih zategnem nego sto ocu mase da nabacim , trbusnjaka uradim oko 300...
6.dan: Pauza
7.dan: Pauza

Jako puno gresaka.
Prvo za grudi 8-12 serija,za triceps 6-8 serija
ledja od 13 do 17 serija,za biceps 6-8 serija
ramena ovde pise fakticki oko 20 serija PREVISE 8-12 kao za grudi
i noge kao i ledja moze do 15-18 serija
na sve ovo se dodaje 1-2 serije zagrevanja
300 trbusnjaka ? Debilno
split od 3 serije u jednoj seriji po 15 komada u 3 vezbe sasvim dosta
ili koncetracioni pregibi i pravilni trbusnjaci RAZLICITI sa po pola minuta odmora do minut po 15-30 komada
u 2 vezbe po 3 serije 3 puta nedeljno sa po dan,dva pauze
subota,nedelja pauza nije lose,ali bolje da imas jedan dan pauze u toku nedelje
misicu treba 72 sata da se odmori od pojedinacnog vezbanja

pa mozes ali moras da ubacis i zadnju lozu i da ubacis iskorak zbog guze...mada mislim da ce ti biti naporno da radis grudi/ledja...ne znam koliko si utrenirana...i stomak naravno, nista bez zenskog tananog i zategnutog struka...

Evo ti najbolji program

1.grudi/ledja
2.butione listovi
3.odmor
4.bic/tric +srednje/zadnje rame
5.odmor pa ispocetka

buduci da si vec utreniran ovo ti je taman trening.

Da li mogu i ja da koristim ovaj program ili je namenjen samo za muske ?! 

mozes

Evo ti najbolji program

1.grudi/ledja
2.butione listovi
3.odmor
4.bic/tric +srednje/zadnje rame
5.odmor pa ispocetka

buduci da si vec utreniran ovo ti je taman trening.

Da li mogu i ja da koristim ovaj program ili je namenjen samo za muske ?! 

Postavio bih ti neka pitanja sto se tice treninga.
Treniram vec nekih godinuipo do dvije i napravio sem sebi plan treninga po kome sam radio
prosle godine i nabacio sam neku pistojnu masu (nista previse ali ni premalo)
Moj trenig se sastoji od 5 radnih dana svaki dan radim po jednu grupu misica, recimo:
Ponedeljak: Grudi,
Utorak: Ramena
Srijeda: Ledja
Cetvrtak: Triceps
Petak: Biceps
Subata:Pauza
Nedelja:Pauza
Svaki trening mi je maksimalno ispunjen jer znam dosta vjezbi po misicnim partijama,
sto se tice serija radim 5 serija od 10 do 12 ponavljana,cak neke vjezbe radim navediom ka primjer
grudi (bendz i kosi bendz) 5 serija do maksimuma koji mogu da podignem i onda spsustam do tezine sa kojom sam poceo i ispane oko 10 serija.
Pitanje: DA LI JE OVAKAV TRENING ISPRAVAN I DA LI  SA OVIM TRENINGOM MOZE NABACITI
MISICNA MASA. Jos sam zaboravio da kazem da uzimam nake preparate kao recimo KREATIN i PROTEIN i da li ih je  ispravno kombinovati. UNAPRIJED HVALA

VELIKI POZDRAV
Nikola_K

Pa neces bas nabaciti nesto,malo je jedna grupa na dan.I recimo glupo ti je da radis ramena posle grudi(Jer ces ih na treningu za grudi rasturiti prednje rame),a opet ako radis pre ledja,neces lepo odraditi ledja jer ce ti zadnji delt biti umoran.

Buduci d atreniras vec dugo,i uvezban si dosta ti je 5 dana odmora za misic,bolje radi po dve partije dnevno.

e da vidis,noge nisi ubacio.

Postavio bih ti neka pitanja sto se tice treninga.
Treniram vec nekih godinuipo do dvije i napravio sem sebi plan treninga po kome sam radio
prosle godine i nabacio sam neku pistojnu masu (nista previse ali ni premalo)
Moj trenig se sastoji od 5 radnih dana svaki dan radim po jednu grupu misica, recimo:
Ponedeljak: Grudi,
Utorak: Ramena
Srijeda: Ledja
Cetvrtak: Triceps
Petak: Biceps
Subata:Pauza
Nedelja:Pauza
Svaki trening mi je maksimalno ispunjen jer znam dosta vjezbi po misicnim partijama,
sto se tice serija radim 5 serija od 10 do 12 ponavljana,cak neke vjezbe radim navediom ka primjer
grudi (bendz i kosi bendz) 5 serija do maksimuma koji mogu da podignem i onda spsustam do tezine sa kojom sam poceo i ispane oko 10 serija.
Pitanje: DA LI JE OVAKAV TRENING ISPRAVAN I DA LI  SA OVIM TRENINGOM MOZE NABACITI
MISICNA MASA. Jos sam zaboravio da kazem da uzimam nake preparate kao recimo KREATIN i PROTEIN i da li ih je  ispravno kombinovati. UNAPRIJED HVALA

VELIKI POZDRAV
Nikola_K

Samo pitanje jedno nikola...

Sto ne radis noge ?

E hvala hans na odvojenom vremenu, lav si...

Sad pichim po ovome, naravno uz Elite Whey, pa se javljam kroz neko vreme sa rezultatima...

No problem 

E hvala hans na odvojenom vremenu, lav si...

Sad pichim po ovome, naravno uz Elite Whey, pa se javljam kroz neko vreme sa rezultatima...

Hans, svaka cast, svidja mi se!

Nego da te pitam sto se tice serija,ponavljanja itd...

Znaci ja bi radio sto se ponavljanja tice 12-10-8-4/6 , znaci to dodje oko 4 serije sa naravno povecavanjem tezine iz serije u seriju... Tako bi radio sve particije sem nogu, koje bi radio 4 serije po 15-20 ponavljanja

Ako mislis da ovo sto sam iznad naveo nije u redu sto se tice mog plana za rad na masi, please ispravi me...Mislim jeste da se misici prvo prave u kuhinji pa onda u teretani, mada to sto se jela tice vise ne predstavlja problem,dosta sam naucio, tako da mi je ostalo samo ovo da pitam u vezi vezbanja...

Radi 12 serija po misicu,sad dali ces raditi 3 vezbe po 4 serije ili obrnuto,na tebi je.Ali gledaj da ne radis vezbe koje na isti nacin pogadjaju misic(Kao one apsurde sto gledam po tertani rade potisak iza vrata pa ispred pa onda to isto bucicama...).Sto se ponavljanja tice ja bih ti pre preporucio d ase recimo 3 nedelje drzis opsega od 10-12 pa onda sledece 3 nedelje probaj od 6-8...eksperimentisi,to je jedini nacin da nadjes sta ti odgovara.

meni se ovo hansovo prilichno svidja ...

@hans : jel imash snage za grudi/ledja split ... mislim ochigledno imash ali koliko je teshko

Probaj pa ces videti,nije kao sto zvuci
Suprotni su pokreti,nije kao da radis biceps pa odma ledja...

Hans, svaka cast, svidja mi se!

Nego da te pitam sto se tice serija,ponavljanja itd...

Znaci ja bi radio sto se ponavljanja tice 12-10-8-4/6 , znaci to dodje oko 4 serije sa naravno povecavanjem tezine iz serije u seriju... Tako bi radio sve particije sem nogu, koje bi radio 4 serije po 15-20 ponavljanja

Ako mislis da ovo sto sam iznad naveo nije u redu sto se tice mog plana za rad na masi, please ispravi me...Mislim jeste da se misici prvo prave u kuhinji pa onda u teretani, mada to sto se jela tice vise ne predstavlja problem,dosta sam naucio, tako da mi je ostalo samo ovo da pitam u vezi vezbanja...

meni se ovo hansovo prilichno svidja ...

@hans : jel imash snage za grudi/ledja split ... mislim ochigledno imash ali koliko je teshko