Tobi schrieb:Ist halt n Plan mit höherem Volumen (...)
lukas schrieb:guck dir mal alte pläne aus der dolg-gym-ära an. finde ich zum teil wesentlich schlimmer.
Floey schrieb:Die haben dann aber in ihren Regulären Trainings auch meist nicht so viel Gewicht benutzt und sind nicht bis zum völligen Muskelversagen gegangen...
Daher sieht man ja zB auch Lou in Pumping Iron mit nur 90 kg schrägbankdrücken oder Mike Katz mit 25kg KHs schulterdrücken. Da war Volumen das A und O und nur selten wurde bis an die Maximalgrenzen herangegangen, was die Gewichts-Intensität anbelangt.
Bill Pearl empfiehlt zB folgendes:
Workout A
Exercise Sets Reps
1) Heel-High Sit-Up - Upper Abdominals 1 50-100
2) Medium-Grip Incline Barbell Bench Press - Upper Pectorals 4-5 6-8
3) Close-Grip Front Lat Pull-Down - Lower Lats 4-5 8-10
4) Medium-Grip Bench Press - Chest 4-5 6-8
5) Seated Two-Arm Low Lat Pull-In - Lower Lats and Upper Back 4-5 8-10
6) Wide-Grip Decline Barbell Bench Press - Outer and Lower Pectorals 4-5 6-8
7) Wide-Grip Front Lat Pull-Down - Upper Lats 4-5 8-10
Wide-Grip Push-Up on the Floor - Triceps and Chest 4-5 15-25
9) Twisting Hyper-Extension - Low Back 4-5 15-25
10) Standing Toe Raise on Wall Calf Machine - Main Calf Muscles 4-5 20-25
Workout B
Exercise Sets Reps
1) Dip Stand Leg Pull-In - Lower Abdominals 1 25-50
2) Thigh Extension on Leg Extension Machine - Lower Thighs 4-5 10-12
3) Seated Side Lateral - Deltoids 4-5 6-8
4) Seated Medium-Stance Leg Press on Machine - Thighs 4-5 10-12
5) Standing Military Press - Front and Outer Deltoids 4-5 6-8
6) Thigh Biceps Curl on Leg Extension Machine - Hamstrings 4-5 10-12
7) Medium-Grip Barbell Upright Rowing - Front Deltoids and Trapezius 4-5 6-8
Dumbbell Front Lunge - Thighs and Hamstrings 4-5 10-12
9) Lying Rear Deltoid Circle - Rear Deltoids 4-5 6-8
10) Toe Raise on Seated Calf Machine - Main Calf Muscles 4-5 20-25
Workout C
Exercise Sets Reps
1) Jackknife Sit-Up - Upper and Lower Abdominals 1 25-50
2) Kneeling Head-Supported Close-Grip Triceps Extension on High Pulley - Triceps 4-5 8-10
3) Standing Medium-Grip Barbell Curl - Biceps 4-5 6-8
4) Lying Decline Medium-Grip EZ-Curl-Bar Triceps Curl to Forehead - Triceps 4-5 8-10
5) Seated Dumbbell Curl - Biceps and Arms 4-5 6-8
6) Seated Close-Grip Barbell Triceps Curl - Triceps 4-5 8-10
7) Incline Dumbbell Curl - Biceps and Arms 4-5 6-8
Kneeling Concentrated Triceps Curl on High Pulley - Outer Triceps 4-5 8-10
9) Flat Preacher Bench Medium-Grip EZ-Curl-Bar Curl - Biceps 4-5 6-8
10) Seated Palms-Up Barbell Wrist Curl - Outside Forearms 4-5 20-25
11) Seated Palms-Down Barbell Wrist Curl - Inside Forearms 4-5 20-25
Training Suggestions for Month 19
* For best results, train six days a week. So your recommended weekly schedule would be as follows:
o Monday - Workout A
o Tuesday - Workout B
o Wednesday - Workout C
o Thursday - Workout A
o Friday - Workout B
o Saturday - Workout C
o Sunday - Rest
* Whenever a range in the number of sets is indicated (e.g., 4-5 sets), do four sets per exercise the first two weeks of the month, then increase it to five sets per exercise the last two weeks.
* Do not train to failure. The last set of each rep should feel difficult, but should not be an all-out effort. It may be necessary, and is acceptable, to decrease the weight in the latter sets of an exercise to stay within this guideline.
* Increase the poundages in each exercise as your strength increases, always concentrate on correct form, and keep accurate records of you exercises, sets and reps from workout to workout so you can easily monitor your progress.
* Do 20-30 minutes of aerobic conditioning three days per week in addition to your weight training program.
Do Not Train to Failure
People ask me why I don't believe in training to failure at a time when the popular notion in bodybuilding is that the only way to make maximum progress is to always go for that last impossible rep (in other words, train to failure). I tell them the answer is quite simple: If you do a workout of, say, nine exercises, three sets per exercise, and in each set you go to failure, which means you couldn't complete the last rep, what you have done in these 27 sets is trained yourself to fail 27 times! That doesn't sound like success in my book.
My approach to training has always been to push yourself in your workouts, but do not train to failure! The last rep should be difficult, but not impossible or unachievable. And I've always been a great believer that you should leave the gym each day feeling like you had a great workout but you've still got a little bit left in the gas tank, so to speak. Because if you don't leave the gym with the feeling of having something in reserve, you will sooner or later reach a point where your training begins to seem so hellish and burdensome, you will either start missing workouts or stop training altogether. And then where is your progress?
So speaking from experience, I urge you: Train hard, yes, but not to failure. Complete what you start -- and that means every rep. I believe that this approach will not only ensure that you'll stay with your training program year after year (obviously training longevity is a very important aspect of all of this) but you'll also make the greatest progress. Why? Because you'll be training yourself for success in each and every rep, set and workout. Your training will be a positive rather than negative experience. And you'll be much more likely to keep your enthusiasm high and to avoid injury, overtraining and mental burnout.