*** Professional BBing x Avanzati ***

[cirilloml]

ma non vedo nulla?sono rinco...

Vai su bulletin panel e pannello utente[/quote]


grazie... ho mandato email!!

[reg park]

Certo. La mia "casistica" che comunico regolarmente ad Hany stesso vede il metodo tradizionale e l'adavanced "più produttivi", ma sicuramente anche il low volume ha dato i suoi risultati (tipo a me personalmente)

grazie per la chiarezza gabry.....comincerò a seguire l' fst 7 a basso volume intorno a gennaio, credo, come cambio di rotta dopo una fase a volume abbastanza sostenuto.... nn vedo l'ora di provarlo

[EGMario86]

Week 1:
CHEST:
croci su piana 7x12
spinte manubri inclinata 3x8
spinte piana multipower 3x8
Crossover ai cavi 7x10
addome

LEGS :
Squats 4x8
Leg press 3x10+1DS
leg extension 3x6+6+6
stacchi gt 3x10
leg curl 7x10
polpacci + cardio


BACK:
estensioni braccia tese 7x12
rematore multipower 3x8
rematore manubrio 3x12
lat avanti 7x10
alzate a 90 3x6+6+6


SHOULDERS & TRAPS:
distensioni 2 man 4x8
distensioni Smith machine 3x12+1DS
alzate laterali 3x6+6+6
Shrugs 3x10+1DS
addome


ARMS :
curl al cavo sbarra 7x12 SS pushdown 7x12
drag curl 3x8 SS french press 3x8
curl manubri alternato 2x8 SS kickback 2x8
Curl scott bilanciere 5x10 SS overhead ext corda 5x10


Week 2:
CHEST:
spinte su piana manubri 4x8
declinata al multy 3x10+1DS
croci su inclinata 3x6+6+6 + 1x20
addome


LEGS :
leg ext 7x12
pressa 45° 3x8
hack squat bilanciere 3x12
Leg ext 7x10
leg curl 5x10
stacchi gt 2x10
leg curl 5x10
polpacci + cardio


BACK:
lat avanti 4x8
rematore 2 manubri 3x12+1DS
pulley 3x6+6+6
alzate posteriori 3x10+1DS


SHOULDERS & TRAPS:
shoulder press 7x12
tirate al petto larga 3x8
tirate al mento 3x12
lento smith machine 7x10
Shrugs 3x10+1DS
addome


ARMS :
curl concentrato 3x10
Giant: preacher stretto + curl ez alzata gomiti + ez curl inverso 4x6/10
French press 1x15-12-10-8
Giant: Estensioni 1 man seduto + pushdown potenza + dip panche 4x6/10
polpacci

[dr.j]

Potrebbe andare Mario.....sicuramente l'alimentazione e l'integrazione dovranno fare la loro solida parte.....

Appena rientrato, dovevo fare riposo o solo cardio, ma giocando, visto che praticamente ero solo soletto, non capitando quasi mai, ho..........devastato le gambe (e spero non le ginocchia) provando alcune varianti sull'hack squat e alla pressa.......

[cirilloml]

grazie doc unica cosa che al mattino mi alleno presto e forse il tuorlo lo digerisco male come potrei fare?
io ho pensato cosi:
300gr al bumi
50gr avena
30gr marm s.z
5bcca
5glutammina
6 nitrix
vit c
multiv

post work:
whey40+glucosio40 e ribosio+glutamm+bcaa

meta matt:
40gr wasa
200gr pollo
10gr noci

pranzo:
80 grpasta int.
200gr pollo
verdura
10 grolio

meta pomeri:
300gr albume
200gr frutta
20gr noci

cena:
300 vitello o pollo o pesce400
verdura
10 olio

dopo cena:
40caseina+5glutammina
omega 3
vit b
vit c

PRATICAMENTE STESSE CALORIE FAT RPO E CARBO MA HO SCMBIATO I GRAASSI DEL TUORLO DA QUELLI DELLE NOCI... TANTO DALL'ALLENAMENTO PRIMA C'è UN PASTO CON WHEY E PRO VELOCI POI DOPO CIRCA 2 ORE QUESTO E MI SEMBRA COMPLETO..TRA POCO VI DICO IL WORKOUT..
WORKOUT:
lento avanti 1x15+3x6
spinte manubri 4x10
alzate laterali 4x15
peck back 3x20
scrollate 3x15
tappeto 40'
ottimo workout!!!

che ne pensi doc?

[vincent.simeone]

Buonasera DOC.....sempre impegnato !!!!!! prenditi un po' di pausa ogni tanto...

[dr.j]

Emg activity in different lat pulldowns............interessante studio freschissimo:
Sperndei et al. (2009) studied the emg activity of three lat pulldown exercises: behind the neck, front of the neck, and a v-bar. the v-bar was a atypical bar that allowed greater range of motion than the behind the neck pull because it was shaped as a v. emg activation of pec major, lat dorsi, posterior delt, and biceps brachii were measured.

Pecs showed significantly greater activation for the front lat pulls than the others. this is interesting because we do not think of front lat pulls as a chest exercise. but, lets talk this through. in the front lat pull our shoulders are in the horizontal plane of adduction (i.e., in front) and we extend (pull down). pecs should be activated similar to when we perform cable flyes for lower pecs. also, pecs were activated more during the eccentric phase during the front or v-bar pulls.

interestingly, no differences of activation were found for the lats between all three exercies. this calls into question whether we are affecting lats any differently with the exerices. but, of course we may not perform a specific lat pulldown just to stress lats.

posterior delts were activatied greater for the behind the neck exercise in concentric phase and eccentric phase.

biceps brachii activated the least during the behind the neck pulls.


Electromyographic Analysis of Three Different Types of Lat Pull-Down
Sperandei, Sandro; Barros, Marcos A P; Silveira-Júnior, Paulo C S; Oliveira, Carlos G
The Journal of Strength & Conditioning Research. 23(7):2033-2038, October 2009.
doi: 10.1519/JSC.0b013e3181b8d30a


Abstract:

Sperandei, S, Barros, MAP, Silveira-Junior, PCS, and Oliveira, CG. Electromyographic analysis of three different types of lat pull-down. J Strength Cond Res 23(7): 2033-2038, 2009-The purpose of this work was to evaluate the activity of the primary motor muscles during the performance of 3 lat pull-down techniques through surface electromyography (EMG). Twenty-four trained adult men performed 5 repetitions of behind-the-neck (BNL), front-of-the-neck (FNL), and V-bar exercises at 80% of 1 repetition maximum. For each technique, the root mean square from the EMG signal was registered from the pectoralis major (PM), latissimus dorsi (LD), posterior deltoid (PD), and biceps brachii (BB) and further normalized in respect to that which presented the highest value of all the techniques. A series of two-way repeated measures analysis of variance was used to compare the results, with Tukey-Kramer as the post hoc test and [alpha] = 0.05. During the concentric phase, PM value showed the FNL to be significantly higher than V-bar/BNL and V-bar higher than BNL. During the eccentric phase, FNL/V-bar was higher than BNL. For LD, there was no difference between techniques. PD presented BNL higher than FNL/V-bar and FNL higher than V-bar in the concentric phase and BNL higher than V-bar in the eccentric phase. BB exhibited BNL higher than V-bar/FNL and V-bar higher than FNL in both concentric and eccentric phases. Considering the main objectives of lat pull-down, we concluded that FNL is the better choice, whereas BNL is not a good lat pull-down technique and should be avoided. V-bar could be used as an alternative.
(C) 2009 National Strength and Conditioning Association

[cirilloml]

ecco la situazione attuale

[zanelike]

cirillo direi che la forma non è male per essere in massa ma occhio che nel punto vita stai accumulando molto nonostante gli addominali ipertrofici

[reg park]

Per tutti quelli che sono appassionati di biomeccanica del movimento (mi sembrano in parecchi quì), materiale su cui ragionare e da tenere presente:


Paoli et al. (2009) studied the effects of specific stance width and loads on different muscles of the thigh. six experience trainees performed squats at 3 different stance widths and 3 different loads. the 3 stances were narrow (hip width), wide (double the hip width), and "in-between." the 3 loads were 0, 30% 1 rep max, and 70% 1 rep max.

interestingly, the results showed that the only significant difference in emg muscle activation was for glute max with increases in stance width and loads. so their were no differences in emg activation for other muscles with different stances.

we might use a narrow stance thinking quads or medial quads are activated more. when in fact we might be just training all the muscles of the thigh equally the same during back squats.

so for those who care about glute hypertrophy, do some back squats with a wide stance.


Abstract:
Paoli, A, Marcolin, G, and Petrone, N. The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads. J Strength Cond Res 23(1): 246-250, 2009-Many strength trainers believe that varying the stance width during the back squat can target specific muscles of the thigh. The aim of the present work was to test this theory measuring the activation of 8 thigh muscles while performing back squats at 3 stance widths and with 3 different bar loads. Six experienced lifters performed 3 sets of 10 repetitions of squats, each one with a different stance width, using 3 resistances: no load, 30% of 1-repetition maximum (1RM), and 70% 1RM. Sets were separated by 6 minutes of rest. Electromyographic (EMG) surface electrodes were placed on the vastus medialis, vastus lateralis, rectus femoris, semitendinosus, biceps femoris, gluteus maximus, gluteus medium, and adductor maior. Analysis of variance and Scheffe post hoc tests indicated a significant difference in EMG activity only for the gluteus maximus; in particular, there was a higher electrical activity of this muscle when back squats were performed at the maximum stance widths at 0 and 70% 1RM. There were no significant differences concerning the EMG activity of the other analyzed muscles. These findings suggest that a large width is necessary for a greater activation of the gluteus maximus during back squats.
(C) 2009 National Strength and Conditioning Association

Go to Full Text of this Article

Questo può interessare di più, trattando della mitica sfida tra back squat e front squat.....tante piccole considerazioni da fare............


Gullett, JC, Tillman, MD, Gutierrez, GM, and Chow, JW. A biomechanical comparison of back and front squats in healthy trained individuals. J Strength Cond Res 23(1): 284-292, 2008-The strength and stability of the knee plays an integral role in athletics and activities of daily living. A better understanding of knee joint biomechanics while performing variations of the squat would be useful in rehabilitation and exercise prescription. We quantified and compared tibiofemoral joint kinetics as well as muscle activity while executing front and back squats. Because of the inherent change in the position of the center of mass of the bar between the front and back squat lifts, we hypothesized that the back squat would result in increased loads on the knee joint and that the front squat would result in increased knee extensor and decreased back extensor muscle activity. A crossover study design was used. To assess the net force and torque placed on the knee and muscle activation levels, a combination of video and force data, as well as surface electromyographic data, were collected from 15 healthy trained individuals. The back squat resulted in significantly higher compressive forces and knee extensor moments than the front squat. Shear forces at the knee were small in magnitude, posteriorly directed, and did not vary between the squat variations. Although bar position did not influence muscle activity, muscle activation during the ascending phase was significantly greater than during the descending phase. The front squat was as effective as the back squat in terms of overall muscle recruitment, with significantly less compressive forces and extensor moments. The results suggest that front squats may be advantageous compared with back squats for individuals with knee problems such as meniscus tears, and for long-term joint health.

(C) 2009 National Strength and Conditioning Association

Go to Full Text of this Article



BUONA LETTURA RAGAZZI!

DocJ

mi piacerebbe discutere sui risultati di questi due studi.....nel primo mediante emg è risultato che qualsiasi variazione nell'ampiezza delle gambe nell esecuzione dello squat attiva assolutamente alla stessa maniera i muscoli della coscia....l'unica differenza la si rileva con un ampiezza superiore all'anca con una stimolazione piu marcata nel gluteo....detto questo tutti i discorsi che spesso facciamo su piedi stretti quad esterni, piedi piu ampi parte interna ecc..... secondo me sembrano superflui e di conseguenza ognuno è libero di scegliere la posizione piu favorevole senza fissarsi troppo sul discorso ampiezza differente-stimolo differente

nel secondo invece si confronta front squat con la versione classica:
il front squat è risultato efficace quanto il back in termini di reclutamento muscolare globale con molte meno forze di compressione su schiena e ginocchia....tant'è vero che il front squat risulta essere piu vantaggioso per le persone con problemi al ginocchio.
quindi front squatt= stessa stimolazione del back con un occhio piu attento alla salvaguardia delle nostre articolazioni

cosa ne pensate?

[cirilloml]

cirillo direi che la forma non è male per essere in massa ma occhio che nel punto vita stai accumulando molto nonostante gli addominali ipertrofici

si infatti l'ho naotato anche io anche se non è poi tanto...hai visto la dieta che ne pensi?tank bro

[zanelike]

si infatti l'ho naotato anche io anche se non è poi tanto...hai visto la dieta che ne pensi?tank bro

n on l'ho ancora vista, vado a dare una occhiata

[reg park]

ecco la situazione attuale

bicipiti, spessore nel back, femorali e polpacci da migliorare.....ma cmq la forma è ottima davvero
quoto zane sul discorso addome

[zanelike]

grazie doc unica cosa che al mattino mi alleno presto e forse il tuorlo lo digerisco male come potrei fare?
io ho pensato cosi:
300gr al bumi
50gr avena
30gr marm s.z
5bcca
5glutammina
6 nitrix
vit c
multiv

post work:
whey40+glucosio40 e ribosio+glutamm+bcaa

meta matt:
40gr wasa
200gr pollo
10gr noci

pranzo:
80 grpasta int.
200gr pollo
verdura
10 grolio

meta pomeri:
300gr albume
200gr frutta
20gr noci

cena:
300 vitello o pollo o pesce400
verdura
10 olio

dopo cena:
40caseina+5glutammina
omega 3
vit b
vit c

PRATICAMENTE STESSE CALORIE FAT RPO E CARBO MA HO SCMBIATO I GRAASSI DEL TUORLO DA QUELLI DELLE NOCI... TANTO DALL'ALLENAMENTO PRIMA C'è UN PASTO CON WHEY E PRO VELOCI POI DOPO CIRCA 2 ORE QUESTO E MI SEMBRA COMPLETO..TRA POCO VI DICO IL WORKOUT..
WORKOUT:
lento avanti 1x15+3x6
spinte manubri 4x10
alzate laterali 4x15
peck back 3x20
scrollate 3x15
tappeto 40'
ottimo workout!!!

che ne pensi doc?

non mi spiace cirillo! ma ora che obiettivi hai?

[cirilloml]

non mi spiace cirillo! ma ora che obiettivi hai?

x ora niente di che x maggio vorrei essere pronto...purtroppo quest'anno come ho appena citato sopra non preparat...quindi sono in alto mare...cmq x ora massa...