Link til prg.:http://forum.bodybuilding.com/showthread.php?t=712752

I frygt for at lyde dum, kan jeg ikke lade være med at undre mig - Er det virkeligt tilstrækkeligt med så få øvelser, sæt og reps, på trods af at man er begynder?

På forhånd tak!

Fager skrev:Link til prg.:http://forum.bodybuilding.com/showthread.php?t=712752

I frygt for at lyde dum, kan jeg ikke lade være med at undre mig - Er det virkeligt tilstrækkeligt med så få øvelser, sæt og reps, på trods af at man er begynder?

På forhånd tak!

Ja, det er fint til det første halve års træning. Ikke mere det, dog - og hvis det er, kan et par sæt curls og laterals ikke skade ret meget.

StefanM skrev:

Fager skrev:Link til prg.:http://forum.bodybuilding.com/showthread.php?t=712752

I frygt for at lyde dum, kan jeg ikke lade være med at undre mig - Er det virkeligt tilstrækkeligt med så få øvelser, sæt og reps, på trods af at man er begynder?

På forhånd tak!

Ja, det er fint til det første halve års træning. Ikke mere det, dog - og hvis det er, kan et par sæt curls og laterals ikke skade ret meget.

Okay, tak. Synes bare virkelig ikke at 1 sæt dødløft om ugen lyder af meget :/

Fager skrev:

StefanM skrev:

Fager skrev:Link til prg.:http://forum.bodybuilding.com/showthread.php?t=712752

I frygt for at lyde dum, kan jeg ikke lade være med at undre mig - Er det virkeligt tilstrækkeligt med så få øvelser, sæt og reps, på trods af at man er begynder?

På forhånd tak!

Ja, det er fint til det første halve års træning. Ikke mere det, dog - og hvis det er, kan et par sæt curls og laterals ikke skade ret meget.

Okay, tak. Synes bare virkelig ikke at 1 sæt dødløft om ugen lyder af meget :/

Amerikanerne går generelt ind for "Less is more"-konceptet. Dvs at du laver så lidt som muligt, for stadig at holde en fremgang, hvilket er lettest som helt ny.

Husk på at de 5 reps er som et topsæt - det er uden opvarmning!

Programmet skal desuden betragtes i sin helhed - det er nok nærmere de 9 x 5 worksæt i squat om ugen, der kommer til at have den store betydning.

Man dødløfter 1½ gang om ugen, hvor man ramper op til ét tungt sæt. Det er sådan set OK.

Copy/paste fra "Practical Programming"

"Since the trainee is both inefficient and unadapted, only a few basic exercises should be used, and they should be repeated frequently to establish the basic motor pathways and basic strength. The squat, deadlift, bench press, and press should be learned first, with the power clean or clean and the power snatch introduced as skill and ability permit. These core strength and power exercises develop the foundation of strength, flexibility, and motor control that will allow for later inclusions of more technically demanding exercises, because they utilize all the muscles in the same coordinated fashion that more advanced exercises do."

Keyword for alt hvad Rippetoe beskæftiger sig med er "strength" og ikke "strandform".

Mere klippe/klistre fra PPST:

The first goal for the novice should be the development
of basic usable whole-body strength. At this stage in a trainee's
development, even short-term goals unrelated to getting
stronger are irrelevant. Sports performance, general fitness, and
improved appearance all depend, first, on the acquisition of
basic strength. It is the foundation for all other physical
improvement, and it must be the trainee's first concern.

(...)

The core of the program comprises just a few "big"
exercises to develop the novice trainee's strength base: the
squat, the press, the bench press, and the deadlift. After a few
weeks of successful training—or sooner, depending on the
aptitude of the athlete—the power clean can be added to the
program. Power cleans are considered a core exercise for most
sports, but they not are included in a beginner's program until
the basic strength and motor skills have developed enough that
they can be done with reasonable form. The four basic exercises
have been used for many decades by strong men and women to
improve basic strength, and no substitute exists for them.
Together they form a complete package of loaded movements
that stress the whole body in exactly the patterns that get used
in sports and in life. It is critical to a program's success that
everyone involved learn to perform and coach these exercises
correctly.

Once the basic exercises have been mastered, accessory
exercises can be added into training. The most valuable
assistance movements are those that improve any weaknesses in
the basic exercises or otherwise benefit their performance. To
the extent possible, they should also be multi-joint, since more
muscles involved in an exercise make it both more functional
and a better use of training time.

Back extensions and their derivatives reverse "hyperextensions"
(to use the older name for the exercise) and glute-ham raises are
very useful for adding extra work on the spinal erectors and hip
extensors, as is the Romanian deadlift, a special version of the
stiff-legged deadlift that starts at the hang rather than at the
floor. The classic barbell row is a good builder of back strength
when done properly, starting each rep off the floor like a
deadlift. Chin-ups (with hands supine) and pull-ups (prone
hands) are the staple upper-body assistance movements, since
they work the entire arm and the upper back muscles in a way
that closely duplicates the pulling and grasping functions of the
arms and hands in sports and work. Chin-ups also build a nicelooking
set of arms, since biceps get used more in this version
of the movement, thus satisfying the normal male concerns
about arm appearance while at the same time being a more
useful exercise than curls. Arms should probably be included
in the program - a certain amount of "beach work" will get
sneaked in anyway, and lots of chins do the job better than any
other exercise.

Focused abdominal exercises may be the most
important assistance movements to include. The lower back is
supported from the anterior by the abs, and ab work, done
correctly, protects and assists lumbar stability. "Done
correctly" means that the abs are strength-trained, as opposed
to endurance-trained with high reps and low resistance.
Weighted sit-ups, or some version of them, and exercises that
isometrically load the abdominals in a fashion similar to their
normal postural-support function, are preferred over exercises
that do not adequately stress the muscles in a way that actually
applies to their role as spinal supporters.