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azuolyno bicas rašė:

whatever rašė:

Biski uzpiiiisot su rasinejimais i PM'a del pratimu

Kad nesikartot 100 kartu, cia metu kelis pratimus peciams. Sonams is esmes.

Mostai savaime aisku, kad esminis. Stovint, sedint.
Esme - per alkune vooos vos sulenkta ranka ir tas kampas nekinta viso judesio metu. Mostai yra I SALIS, o NE I PRIEKI Auksciau peciu nera is esmes ko kelt. Paskutiniam priejime galima pavaryt daliniu pakartojimu bet kurioje judesio amplitudes daly.

Dar neblogas variantas ant suolo kampu - veido i atlosa. Mazas kampas  - sonams, didesnis kampas - bus labiau galui.
Jeigu pagaut judesi pavyks, tai uzkabins tokia dali tarsi tarp sono ir peties galo.

Stangos trauka link krutines - upright row.
Su stanga varianta visi zinot. Siaura paemima pasikeiskit i paemima peciu plotyje ir uzkabins isore peciu labiau, o ne trapecija.
Kitas variantas - hanteliu trauka. Pradedat su besiliecianciais hanteliais, keliant juos isvedat truputi i salis - jie kazkiek placiau peciu plociu.
Kas nedare, tai nesiraukit ant didelio svorio. Palengva pasikelsit.
Pasvirus kazkiek i prieki labai zzzjbs pasidaro peciu galas.

Tau reiktu isidet skelbima: internetinis treneris ir ramu, litai byra, copy paste

Is esmes kazkada mintis buvo, bet tik as tas surinktas saibas buciau panaudojes kokiai nors senai stanginei aptvarkyt ar irangai atnaujint

whatever - avatare tu?

irmantazz rašė:

whatever - avatare tu?

Eik eik tik fake akivaizdziai cia

irmantazz rašė:

whatever - avatare tu?

Jop. Cia pries kokius 3-4 metus daryta.

IronFreak rašė:

irmantazz rašė:

whatever - avatare tu?

Eik eik tik fake akivaizdziai cia

Bet va tavo fotkes autentiskumu niekas tikrai neabejoja

whatever rašė:

IronFreak rašė:

irmantazz rašė:

whatever - avatare tu?

Eik eik tik fake akivaizdziai cia

Jo,tave bepozuojanti prie viedrodzio salej nufotkinau ir uzsimeciau vietoj savo foto :-)

I wish

IronFreak rašė:

samas rašė:

IronFreak rašė:

Eik eik tik fake akivaizdziai cia

Bet va tavo fotkes autentiskumu niekas tikrai neabejoja

Kai save isidesi, galesi kazka kalbet, pajacas

As neturiu tokio bico kaip pas tave, tai ka man daryt?

Natural Diet Dilemma: Zero Carb vs. Low Carbs 


This month, I will continue my discussion of why I feel that a zero-carb approach to dieting is detrimental to the drug-free bodybuilder. Thus far, I have mentioned that a lack of any carbohydrates in the diet will also cause a lack of insulin, which can compromise one’s ability to rapidly and efficiently uptake amino acids, glucose, creatine and other muscle-building compounds into muscle cells at several critical times during the day. As well, this lack of insulin will also result in higher levels of circulating cortisol, which can cause a myriad of problems for the dieting bodybuilder, such as impaired thyroid function and lower GH output. But the negatives do not stop there…

 

Reason #5: High cortisol levels can affect sleep patterns!

A little-talked-about fact in regard to cortisol is that it is actually one of the hormones associated with waking and sleeping patterns. Naturally, levels of cortisol are highest in the morning and lowest at night, with a number of fluctuations during the day. The higher amounts of circulating cortisol in the early hours help to wake us up. When the daily cycle of cortisol secretion is disrupted to a large degree, it can cause levels to remain elevated at night, with the result being an inability to relax and fall asleep. I don’t need to tell you just how important sleep is to a bodybuilder, especially one who is dieting to lose body fat while doing everything possible to keep hard-earned muscle mass intact. Insomnia? No thanks!

 

Reason #6: No carbs pre- or post-training can compromise the immune system!

The type of intense training that bodybuilders engage in suppresses the immune system, which of course can lead to increased risk of illness. When the body is forced to work harder to fight off bacteria and infection, it will have less energy to put toward recuperation, repair and growth. Combating illness is certainly higher on the body’s priority list than building muscle and burning fat. Not to mention that when you are sick, you might not be able to train or do cardio as needed to facilitate maximum progress. Studies show that carbohydrate consumption built around workouts (pre/intra/post) can reduce the immune system reaction to vigorous exercise, helping to keep your muscle-building and fat-burning machinery working at optimum levels. Important stuff!

 

Reason #7: No carbs in the diet can impair genes for muscle hypertrophy!

Let’s face it…as a natural bodybuilder dieting down for a competition, photo shoot, or even a nice vacation; your goal is not only to lose as much body fat as possible, but also to retain your muscle size. Most naturals (except the most genetically gifted) simply lose size on zero carbs and often end up looking more like fitness models or swimmers than serious bodybuilders! And I know this is not acceptable to the hardcore natty readers of Muscular Development!

Robbie Durand, a fellow MD columnist, recently discussed a couple of recent studies (that I also have viewed), which showed that low muscle glycogen concentrations reduce the expression of several genes responsible for muscle hypertrophy! While a 2005 study reported a blunting of an important molecule in cell signaling and protein synthesis pathways called PKB (or Akt), newer research has also proven that low pre-exercise muscle glycogen stores decrease resting levels of two other major genes involved in muscle growth…myogenin and IGF-1! No wonder drug-free athletes tend to “string out” on zero-carb regimens!

So now that I have given you some food for thought (mostly protein and fats, but also some well-timed carbohydrates), you can make a well-informed decision in regard to what fat-loss diet is best for you…the natural bodybuilder. While I do not like to necessarily separate bodybuilding into two camps (enhanced and drug-free), sometimes it is essential to do so, because there are differences in how training and nutrition can, and should, be approached. Drugs are powerful tools that allow the guys/gals utilizing them room to do things that would be detrimental to a natural trainee. I make no judgment, nor say that one form of bodybuilding is better than the other. But as a trainer and contest prep coach it is my job to know how to optimize the progress of both types of athletes!

In Part 3 of this mini-series, I will lay out a general guideline for how I feel it is best for a natural athlete to approach a contest diet. Until then, train hard, stay focused and of course…

The 10 Commandments of Natural Bodybuilding (Part 4)

This month I want to discuss what I consider to be one of the most important of the “10 Commandments of Natural Bodybuilding,” and that is the need to FOCUS! As soon as you step foot through the gym doors, there should only be one thing on your mind and that is to have a kick-ass workout! For the next 1 to 2 hours, you need to leave the outside world behind and focus profoundly on what you are about to do. Turn off the cell phone, close the newspaper, quit the chatter, look straight ahead and get down to business. Do not let anything that is going on in the gym distract you from the task at hand. If someone tries to start a conversation with you, politely tell him, “Not now.” If you see a gorgeous babe with a perfect ass doing stiff-leg deadlifts, take a quick glance (for the testosterone boost, of course), then look away. During every rep of each and every set, concentrate intensely on every inch of the movement and solidify the “mind/muscle” connection. Feel your muscles stretch and contract against the resistance, and try to mentally force more and more fibers to fire! In between sets, don’t lose focus, but enhance it by thinking about what you want to accomplish on the next set. If you are dead serious on becoming a natural freak, then you should be thinking about just one thing while you are at the gym…what you need to do to BECOME a natural freak! Remember, your time in the gym is truly a gift. Do not waste a single moment…stay focused!

Q: I just read your article in the April issue of MD and must say I was blown away. My question is about overtraining. My current routine may look something like this. Monday: quads/hams/calves; Tuesday: lats/low back; Wednesday: chest; Thursday: shoulders; Friday: abs/cardio; Saturday: biceps/cardio; Sunday: train for bench press and dust off triceps. Yeah, I go pretty much every day, however, my thinking is that I break up the muscle groups enough where they should be getting enough rest. I am doing 16-20 sets for back, chest and shoulders on their specific days; 12 sets on biceps; and about 9 sets for the abs. Is this crazy? Seems to work for me, because I like to go to the gym a lot, but do not necessarily like to spend more than 1 1/2 hours in one shot. I would be willing to take your advice of fewer sets, but may need a little more convincing. I don’t feel like I am burnt out and I am still making periodic gains. Would love to hear what you have to say and look forward to your future articles.

 

A: Thank you for your question and kind words. When I look at your program, my first instinct would be to tell you that you are grossly overtraining. While you may not be overtraining your muscles, you are more than likely overtaxing your CNS, which is just as bad, if not worse. However, you mention that you are still making gains. Thus, if this program is providing you with progress that you find satisfactory, who am I to tell you that you are doing it all wrong and should make a change? Perhaps you are genetically gifted in terms of recovery ability and actually thrive off of the type of frequency and volume that would bury the majority of naturals. My only question to you is…have you ever tried training a bit less? What if you cut back to training just four or five days per week and decreased your volume by 25 percent and your progress increased substantially? It is quite possible that although you are making decent gains now, if you allowed your body a bit more recovery time you would receive an even greater payoff from your hard work. Less time training and greater progress is an equation I bet you could live with!

So, my suggestion is that you give an abbreviated routine a reasonable try, say for six to eight weeks and make a comparison to your current program. Make sure to meticulously record exercises, weights and reps, as well as bodyweight and body fat percentage. Before and after photos would also be a good idea. Perhaps this will lead to a discovery that will forever change the way you approach your training. And if not, at least you will know for sure what your body responds best to.

 

Q: I am in my early 20s and train very hard and have a quality diet set to gain weight. It’s a simple question, but how much weight (muscle) can a natural bodybuilder realistically look to put on over a given amount of time like a week, month, or year? Thanks a lot! This Muscular Development column on natural bodybuilding is great info and added confidence for me wanting to get huge without the assistance of drugs.

A: Thank you for writing and I am glad my column is giving you a confidence boost! Now, as to your question, it is really impossible for me to give you a truly accurate answer because there are just so many variables involved, with the most significant being genetics. Your genetics will determine your fiber-type makeup, recovery ability, metabolism, muscle origins and insertions, hormonal profile and a lot more. All of these factors will play a major role in just how much and how rapidly you are capable of adding muscle. However, if I were to simply answer this question based on a natural bodybuilder with average genetics, who is following an effective training and nutrition protocol, I would estimate that he could add anywhere from 15-20 pounds of lean tissue in about a year’s time (in the first year of training). Obviously when you first start out, you have the greatest potential for new growth, but each year after you can expect diminishing returns as you get closer to your genetic potential. Still, there is no reason you cannot add another 5-10 pounds in your second and third year of training, and about 3-5 pounds for several years thereafter. And with a truly intelligent, consistent and disciplined approach to bodybuilding you will be capable of making improvements to your physique indefinitely.

smekla rašė:

you see a gorgeous babe with a perfect ass doing stiff-leg deadlifts, take a quick glance (for the testosterone boost, of course)

Cia esmiu esme

tu visad taip trauki ar tik cia dabar, turiu omeny is koju labiau?

Tai trinkit naxer ta mano tema , baninkit visus accountus ir viskas. Naxer cia reikia kaip kastratams pasislepus banus deliot ir trint postus? Patiems negeda?

Rolka, tu gal su 159 maisai,kad apie 170cm kalbi. +kulturizmo forume apie ugi kaip kalbet,tai as bbbbdd... Tai gal pakalbam apie tavo Shreko fizionomija? Ka tu darysi su ja?
Loxas tu rolka esi. Neseniai suzinojai kas yra normalus pritupimai ir jau gali apie mirties traukas kazka padeliot? Nejuokink tu zmoniu. Sakiau jau pries tai -nera ko pykt ant kitu,kad tu net su chemija nesigebi lasako nusimest. Kas yra pats paprasciausias dalykas. Nevykelis buvai ir nevykeliu liksi, Statybininke Ilgai neverk tik.