ciao a tutti..
quanto è vero moreno ciò ceh hai detto!
ragazzi stavo leggendo, tra una pausa e l'altrail metodo Rob, effettivamente sul web non ci sono molte info e quelle poche che ci sono , come qui in allenaemnto sono in parte errate e o mettono in evidenza solo una parte del metodo di rob thouburn, che lavora come referente anche per diverse ditte del settore integrazione.
concetti base:
più lavoro in meno tempo ovvero tendenzialemnte lavori con multiarticolari, ma a mio avviso è adattabile. serie dalle 8 alle 20 a seconda del grado di preparazione dell'individuo, ripetizioni tra le 6/8 estendibili a 10. recuperi relativamente brei e brevissimi si primi esercizi 1' poi a scalare fino ai 20".
riporto un esempio di routine, è stata adattata ad un soggetto seguito da lui quindi non è una base, ma ci si può fare un'idea come lavorare..
a mio avviso è interessante, anche lo splittaggio: lo stesso autore divide ad esempio, come molti del resto quad e femorali anche le spalle stesse
DAY 1: Quads, Triceps
Barbell squats 4 sets (rest 60 seconds between sets)(no more)
Leg presses 4 sets (rest 60 seconds between sets)(no more)
Barbell squats 5 sets (rest 20 seconds between sets)(no more)
Barbell close-grip bench presses 5 sets (60-second rest)
Barbell close-grip bench press 5 sets (20-second rest)
Day 2 Chest, Front Deltoids
Barbell flat bench press 6 sets (60-second rest)
Db incline bench press 5 sets (20-second rest)
Seated barbell press behind neck 6 (60-second rest)
Seated db shoulder press 5 sets (20-second rest)
Day 3 Calves, Back
Standing calf raise 6 sets (60-second rest)
Standing calf raise 5 sets (20-second rest)
Chin-ups 5 sets (60-second rest)
BB bent-over rows 5 set (60-second rest)
BB bent-over row 5 sets (20-second rest)
standing BB curls 5 sets (60-second rest)
Standing DB curls 5 sets (20-second rest)
Day 4: off
Day 5 Hamstrings, Side delts
Lying leg curl 5 sets (60-second rest)
BB stiff-legged deadlift 5 sets (60-second rest)
Lying leg curl 5 sets (20-second rest)
BB stiff-legged deadlift 3 sets (20-second rest)
Standing db laterals 5 sets (60-second rest)
Standing db laterals 4 sets (20-second rest)
Day 6 off
Repeat Day 1, and so on....
un'altra
Day one - Chest, Tricep
Morning:
incline db press - 4 x 5-8, 60 sec rest
bb flat bench press 3 x 5-8, 60 sec rest
bb flat bench press 5 x 5-8 20 sec rest
Evening:
dips - 6 x 5-8 60 sec rest
skull crusher - 6 x 5-8, 20 sec rest
Day two - Quads, Side & Rear Del
Morning:
Squats 5 sets - 60 sec rest (normal stance)
Squats 5 sets - 20 sec rest
Evening:
Side & rear raises 4 @ 60 sec, 4 @ 20 sec
Day three - Front Delt, Rotator cuff
Morning:
BB overhead press 6 @ 60 sec, 5 @ 20 sec
Evening:
Various rotator cuff - 6 @ 60 sec, 6 @ 20 sec
Day four - Hams, Calf
Morning:
SDL: 6 @ 60 sec, 6 @ 20 sec
Evening:
Calf raises: 6 @ 60 sec, 6 @ 20 sec
Day five - Back, Trap, Bicep
Morning:
Chins - 5 sets 60 sec
BB bent row - 4 @ 60 sec
Chins 6 sets 20 seconds (if you can't do 5-8, do as many as you can, and rest 10 seconds)
bb bent row 3 sets 20 seconds
Evening:
Various curls - 5 sets at 60 sec, 6 @ 20 sec
Day six - off
Day seven - off
i rpincipi cardine
The ROB approach is nothing new, though I often explain it in a way that makes it sound different.
In a nutshell, the ROB approach revolves around the concept of 'more work, less time'.
If you ask a high school physics teacher what 'work' is, they'll probably say something like 'moving a force over a distance'.
When you perform a squat or a bench press, you are lifting a weight over a distance (e.g., one full repetition of that exercise). Thus, you are performing work. The more weight you lift over that distance --provided you do it in the same amount of time!!-- the more work you are performing in that unit of time.
Power = work divided by time. Thus, the more work you perform in a given unit of time, the higher your power output. However, I prefer to use the phrase "work rate" in preference to "power output."
The higher the work rate you make your muscles sustain, the more metabolic and electrochemical 'disturbances' they encounter. Calcium (Ca2+), Hydrogen ions (H+; a.k.a. 'acid'), lactate, sodium (Na+) --these and other things accumulate within your muscle fibers as you make them pump iron. As your muscle fibers perform more work/time, these things accumulate progressively.
The ROB approach dictates that in order to build bigger muscles, you MUST make your muscles sustain an uncomfortably high work rate. 'Uncomfortably high' because the muscles encounter so much electrochemical and metabolic disturbance that they basically say "Enough! You win! You're working us so hard that it's worth spending the energy to make ourselves bigger. That way, the next time you ask us to perform this high a work rate, it won't cause so much of a disturbance."
How do you achieve as high a work rate as possible? You do this by lifting a heavy enough weight and Resting Only Briefly (hence "ROB") between sets. When you strike that magical combination of load and rest interval length, and you keep it up for enough sets, your muscles achieve that 'optimal' work rate that makes them grow like crazy.
Of course, next time, you try to make your muscles sustain an even higher work rate by using heavier weights. This way they continue to increase in size.
What's a 'heavy enough' weight? Who short a between-set rest interval is 'Resting Only Briefly'?
quanto è vero moreno ciò ceh hai detto!
ragazzi stavo leggendo, tra una pausa e l'altrail metodo Rob, effettivamente sul web non ci sono molte info e quelle poche che ci sono , come qui in allenaemnto sono in parte errate e o mettono in evidenza solo una parte del metodo di rob thouburn, che lavora come referente anche per diverse ditte del settore integrazione.
concetti base:
più lavoro in meno tempo ovvero tendenzialemnte lavori con multiarticolari, ma a mio avviso è adattabile. serie dalle 8 alle 20 a seconda del grado di preparazione dell'individuo, ripetizioni tra le 6/8 estendibili a 10. recuperi relativamente brei e brevissimi si primi esercizi 1' poi a scalare fino ai 20".
riporto un esempio di routine, è stata adattata ad un soggetto seguito da lui quindi non è una base, ma ci si può fare un'idea come lavorare..
a mio avviso è interessante, anche lo splittaggio: lo stesso autore divide ad esempio, come molti del resto quad e femorali anche le spalle stesse
DAY 1: Quads, Triceps
Barbell squats 4 sets (rest 60 seconds between sets)(no more)
Leg presses 4 sets (rest 60 seconds between sets)(no more)
Barbell squats 5 sets (rest 20 seconds between sets)(no more)
Barbell close-grip bench presses 5 sets (60-second rest)
Barbell close-grip bench press 5 sets (20-second rest)
Day 2 Chest, Front Deltoids
Barbell flat bench press 6 sets (60-second rest)
Db incline bench press 5 sets (20-second rest)
Seated barbell press behind neck 6 (60-second rest)
Seated db shoulder press 5 sets (20-second rest)
Day 3 Calves, Back
Standing calf raise 6 sets (60-second rest)
Standing calf raise 5 sets (20-second rest)
Chin-ups 5 sets (60-second rest)
BB bent-over rows 5 set (60-second rest)
BB bent-over row 5 sets (20-second rest)
standing BB curls 5 sets (60-second rest)
Standing DB curls 5 sets (20-second rest)
Day 4: off
Day 5 Hamstrings, Side delts
Lying leg curl 5 sets (60-second rest)
BB stiff-legged deadlift 5 sets (60-second rest)
Lying leg curl 5 sets (20-second rest)
BB stiff-legged deadlift 3 sets (20-second rest)
Standing db laterals 5 sets (60-second rest)
Standing db laterals 4 sets (20-second rest)
Day 6 off
Repeat Day 1, and so on....
un'altra
Day one - Chest, Tricep
Morning:
incline db press - 4 x 5-8, 60 sec rest
bb flat bench press 3 x 5-8, 60 sec rest
bb flat bench press 5 x 5-8 20 sec rest
Evening:
dips - 6 x 5-8 60 sec rest
skull crusher - 6 x 5-8, 20 sec rest
Day two - Quads, Side & Rear Del
Morning:
Squats 5 sets - 60 sec rest (normal stance)
Squats 5 sets - 20 sec rest
Evening:
Side & rear raises 4 @ 60 sec, 4 @ 20 sec
Day three - Front Delt, Rotator cuff
Morning:
BB overhead press 6 @ 60 sec, 5 @ 20 sec
Evening:
Various rotator cuff - 6 @ 60 sec, 6 @ 20 sec
Day four - Hams, Calf
Morning:
SDL: 6 @ 60 sec, 6 @ 20 sec
Evening:
Calf raises: 6 @ 60 sec, 6 @ 20 sec
Day five - Back, Trap, Bicep
Morning:
Chins - 5 sets 60 sec
BB bent row - 4 @ 60 sec
Chins 6 sets 20 seconds (if you can't do 5-8, do as many as you can, and rest 10 seconds)
bb bent row 3 sets 20 seconds
Evening:
Various curls - 5 sets at 60 sec, 6 @ 20 sec
Day six - off
Day seven - off
i rpincipi cardine
The ROB approach is nothing new, though I often explain it in a way that makes it sound different.
In a nutshell, the ROB approach revolves around the concept of 'more work, less time'.
If you ask a high school physics teacher what 'work' is, they'll probably say something like 'moving a force over a distance'.
When you perform a squat or a bench press, you are lifting a weight over a distance (e.g., one full repetition of that exercise). Thus, you are performing work. The more weight you lift over that distance --provided you do it in the same amount of time!!-- the more work you are performing in that unit of time.
Power = work divided by time. Thus, the more work you perform in a given unit of time, the higher your power output. However, I prefer to use the phrase "work rate" in preference to "power output."
The higher the work rate you make your muscles sustain, the more metabolic and electrochemical 'disturbances' they encounter. Calcium (Ca2+), Hydrogen ions (H+; a.k.a. 'acid'), lactate, sodium (Na+) --these and other things accumulate within your muscle fibers as you make them pump iron. As your muscle fibers perform more work/time, these things accumulate progressively.
The ROB approach dictates that in order to build bigger muscles, you MUST make your muscles sustain an uncomfortably high work rate. 'Uncomfortably high' because the muscles encounter so much electrochemical and metabolic disturbance that they basically say "Enough! You win! You're working us so hard that it's worth spending the energy to make ourselves bigger. That way, the next time you ask us to perform this high a work rate, it won't cause so much of a disturbance."
How do you achieve as high a work rate as possible? You do this by lifting a heavy enough weight and Resting Only Briefly (hence "ROB") between sets. When you strike that magical combination of load and rest interval length, and you keep it up for enough sets, your muscles achieve that 'optimal' work rate that makes them grow like crazy.
Of course, next time, you try to make your muscles sustain an even higher work rate by using heavier weights. This way they continue to increase in size.
What's a 'heavy enough' weight? Who short a between-set rest interval is 'Resting Only Briefly'?
)
........ecco uno dei motivi per cui si trova poi con mezzo risultato se non nullo del tutto
........un carro armato, ed Andrea è praticamente uscito dal grezzo guscio.........per crescere! Ottimo lavoro per entrambi.......
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