Tager op og træner ben og dødløft som normalt idag
Stoppede med at spise 20:50 igår aftes, efter jeg havde fordærvet 200g kvark og 30g Skovbær. De skal vidst i blenderen næste gang.
Faldt lige over dette Martin Berkhan interview.
Lots of my readers out there aren't looking to get ripped but yet want a decent body composition and a good measure of strength. Supposing they're not going to go all out for a Leangains program, what advice -- or perhaps principles or rules of thumb -- can you offer that will give them the biggest bang for their time & effort invested?
1. Track progress short-term and long-term. Use a training log to document every workout and compare your performance in between workouts. For long-term progress, use checkpoints. I talked about checkpoints here.
2. Don’t mix strength and conditioning. Keep them separate. Why? First of all, you can’t get a great strength session and a great conditioning session in the same workout. Second of all, there’s a very good reason to keep them separate if you look at what happens on a cellular level. In simple terms, conditioning activates a protein (AMPK) which blunts another protein (MTOR) that turns on muscle protein synthesis.
3. If your goal is fat loss, limit strength training to 3 days a week. 95% of the people reading this don’t need to spend more than 3 days a week tops in the gym to get to where they want, regardless if they just want to lose a few pounds or get ripped.
4. If you stagnate, be that in terms of fat loss or muscle gain, the first thing to fix is your diet, not your training or cardio routine. Count calories.
5. Start every workout with a core movement and pair them intelligently. Looking at Richard’s template, we did.
Monday: Deadlifts and weighted chins. Make sure you get 5 mins of rest in between deadlifts and chins.
Wednesday: Bench
Friday: Squats. Make sure you get a minimum of two days of rest in between deadlifts and squats, i.e. don’t do heavy deads on Wednesday and then heavy squats on Friday.
6. If you’re dragging yourself to the gym in order to do HIIT or burpees supersetted with hindu pushups, or whatever else is trendy right now, ask yourself if you’re really doing this for conditioning purposes or fat loss. I think if most people answered honestly it would be the latter. If you’re interested in gaining strength and muscle, while losing fat, keep in mind that strenuous cardio like HIIT and other high-impact cardio will make that a whole lot harder and less likely to happen. Focus your efforts on strength training and keep cardio light. Ditch the intervals and take a 45-60 min leisurely walk instead.
-
http://freetheanimal.com/2010/11/leanga ... roach.htmlKunne godt tænke mig noget lignende med Squat, bænk, deadlift.. Hvor jeg kun har en øvelse og måske noget assistance work under mit cut. Jeg syntes det lyder yderst fornuftigt. Dog er jeg ikke så vild med tanken om kun 3 trænings dage da jeg har let ved at kede mig de dage jeg har fri og weekender hvor jeg ikke arbejder
: 25. dec 2011, 18:40
