Health & Body
Treniram 2-3 puta nedeljno + 1-2 cardio.
kada započinjete sa treningom realno je očekivati 5-8 kg mišične mase u prvoj godini treniranja i to samo ako sve provodite kako treba
Shvatite da se većina vašeg rasta odvija kada se odmarate izmađu dva treninga. Kada dobro otrenirate mišićnu skupinu stimulirali ste je na novi rast i snagu, ali pravi rast se odvija tek onda kada se odmarate.
Nijedan trening ne treba trajati duže od pola sata, ako i toliko. Kraći, intenzivniji treninzi ključ su ostvarivanja izvanrednih rezultata u kraćem vremenskom razdoblju.
Trening preko 45 minuta dovodi do otpuštanja kortizola (katabolički hormon razgradnje) i razgradnje mišićnog tkiva, a to nam nije u interesu.
Svi treninzi trebaju biti kao sprint, a ne maraton.
Zone intenziteta: Funkcionalna hipertrofija (6-8 ponavljanja) Zone funkcionalne hipertrofije (6-8 ponavljanja) i totalne hipertrofije (9-12 ponavljanja) su idealne za poticanje rasta u početnika.
Odmor između serija: 6-8 ponavljanja = 90-120sec
Trebali bi odmarati dovoljno dugo da povratite skoro 100% snage ali opet ne toliko dugo da izgubite koncentraciju i fokus.
Serije po vežbi - ako izvodite 6-8 ponavljanja; 4-5 serija
Broj vežbi po mišićnoj skupini Leđa: 3-4 Prsa: 3 Kvadriceps:3 Nožni biseps:3 Ramena:2-3 Biceps:1-2 Triceps:1-2 Listovi:1-2
Grudi / Sklekovi
Možda u budućnosti nabaviti ručke za sklekove tzv. skleker.
Početi sa sklekovima, kada ne možeš da uradiš nijedan?
- Samo da se držim 60 sekundi na kolenima
- Da radim sklekove na kolenima, ali samo se spustim što niže i izdržim što duže (do kraja)
- Da se držim 60 sekundi na nogama (to se zove: plank)
- Puni sklekovi
- Koristi bućice ako ti položaj ruku predstavlja problem.
- Možeš staviti nešto ispod grudi, na početku
- Možeš početi sklekove na stolici
Tri puta nedeljno, ne mora više od 10-30 dnevno. Na primer: 6 x 3.
- Pravilan položaj tela je upravo onaj koji je najneudobniji
- Pete treba da su spojene. Ustvari, preporučuju da prekrstiš jednu nogu preko druge.
- Glava treba da je u pravcu tela - odnosno da se gleda pravo ~ oko 1m ispred, a ne dole
- Disanje je za početnike tako da udišeš kad se spuštaš, a izdišeš prilikom dizanja.
Ruke / Zgibovi / Pullups
- Čučanj i mrtvo dizanje su dve najbolje vežbe za podizanje testesterona
- Tribestan, Ivančić i sinovi - prirodni lek za testesteron
Build Muscle And Lose Fat At The Same Time
Carb Cycling: Throughout the week, you rotate through high-carb, moderate-carb, and low/no-carb days. All days require a high protein intake. Your fat intake is inversely related to your carbohydrate intake. That is, your fat intake is low when your carbs are high, and vice versa.
Most mature adults can gain a maximum of 15 pounds of muscle in a year but many can only gain 5lbs of muscle a year. That’s only 1.25 pounds of muscle gain per month maximum – pretty slow whether you are losing fat at the same time or not. In rough numbers, to gain that 1.25 pounds of muscle each month
- You’d be lucky to put on one pound (0.4kg) of MUSCLE a week.
- 1-2 pounds (0.9kg) of muscle per month is possible
- A natural guy who is older is very lucky to put on more than 5lbs (2.3kg) a year in muscle.
Looks like 5 lbs is good answer for an advanced lifter, but a noobie can gain pretty good!
Based on the research I’ve looked at, as well as my own personal experience, I’d estimate that the “average” person (if there is such a thing) can expect to gain roughly 2-4% of their initial weight in the form of muscle after six weeks of regular resistance exercise [3, 4, 8].
For example, someone who weighs 82 kg can expect to gain anywhere from 1.4-3.2 kg of lean mass over a 6-week period. For every kg of muscle you gain, expect to add anywhere from 0.2 to 0.5 kg of fat. So, if you want to add 4.5 kg of lean muscle, expect to gain roughly 7-9 pounds in weight.
Remember that muscle growth is not a linear process, and you won’t keep growing at the same rate forever. Over the course of a year, it’s rare for most people to add more than 11 kg of muscle, although it’s certainly not unrealistic to gain more than 11 kg in weight.
So, if you’re a beginner on a decent training and nutrition program, you might be able to gain 11 kg of muscle in your first year of training. In year two, we can cut that number in half, giving you a gain of 4.5-5.5 kg. In year three, the gains will be halved again, giving you 2.2-2.7 pounds of new muscle.
Unless you’re a teenager with lots of natural anabolic hormones flooding your system, someone with a genetic predisposition towards rapid muscle growth, or you’re using anabolic drugs, gaining more than 11 kg of lean muscle in one year or less is very hard to do.
How Much Muscle Can You Gain? - Bodybuilding.com Ask The Ripped Dude: ‘‘How Much Muscle Can I Put On Naturally?’’ - Bodybuilding.com Average Monthly Muscle Gain - Page 2 - Bodybuilding.com Forums How Fast Can You Build Muscle Naturally? Can You Lose Fat and Build Muscle At The Same Time? - BuiltLean
You’ll need to lift above the threshold of 60-65 percent of your 1RM to see noticeable changes in muscle size. That means if you’re using a weight you can do more than about 12 reps with, it’s too light to maximize gains.
Moderate rep ranges (6-12) have been shown to optimize the hypertrophic response, with loads less than 65 percent of 1RM not considered sufficient to optimize muscle growth.
Rest intervals between sets can be classified into three categories: short (30 seconds or less), moderate (60-90 seconds), and long (three minutes or more). Short recovery periods don’t allow sufficient time to regain muscle strength, and long rest intervals compromise metabolic stress. Instead, moderate rest is best for maximizing the hypertrophic response.
Muscular failure is defined at the point during a set when a muscle can no longer produce the necessary force to lift the weight for one more rep. Clearly, training to failure is a key component to build muscle.
In short, series 6-12, rest 60-90 seconds, train to failure
Methods to manipulate your workout
Forced reps, sometimes described as assisted reps - growth-hormone levels were significantly higher
Dropset (my name: Superset) is another post-failure technique many bodybuilders use. Dropsets involve performing a set to failure with a given load and then immediately reducing the load (20-30 percent) and continuing to crank out more reps until you hit failure again. This technique should be used on your last 1-2 sets of a given exercise or during the later stages of your workout.
Superset is simply a pair of exercises that are alternated without rest. Although any two exercises can be paired together to form a superset, the most common technique involves pairing exercises that share an agonist/antagonist relationship (think biceps curls and triceps extensions).
Excersizes for Wider Shoulders
- Seated Bent-Over Bent-over Raise, with dumbbells (Napred-Nagnut-Letenje) - http://www.bodybuilding.com/exercises/detail/view/name/seated-bent-over-rear-delt-raise
- Seated Side Lateral Raise, with dumbbells (Bočno-Letenje) - http://www.bodybuilding.com/exercises/detail/view/name/seated-side-lateral-raise
- Seated Dumbbell Front Raise (Dizanje napred) - https://www.youtube.com/watch?v=kTLeHmw2CGk
- Overhead press with barbell, standing - Alternativa: http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-press-
How to Measure Yourself?
Prosečna širina ramena je 46.3cm (18 1/4 inches)
When aiming for a healthy body fat percentage, women want to stay under 25% and men under 20%. Women shouldn’t drop below 18% and men below 12%.
Body Types: I am endomorph!
Ideal intake around 25% carbs, 35% protein, and 40% fat.
Perfect Protein Intake for building muscle?
The minimum amount is around 0.8 grams of protein per pound of bodyweight per day—and that’s already playing it safe. Beyond that amount it hasn’t been proven that more protein results in any more muscle growth whatsoever (study, study, study, study). Some of Jose Antonio’s work has shown some potential benefit to higher intakes (as high as 1.5 grams of protein per pound bodyweight), but it’s too early to tell if this will pan out into anything meaningful. 0.8g/pound should give you pretty damn near perfect results.
How much protein is too much?
Unlimited! It won’t strain your kidneys, stress your liver, make you ugly, lower your sperm count, or any of the other anti-protein myths you may have heard. Well except for the gas thing - a very high protein diet will give some people pretty gnarly gas.
We can digest over 100 grams of it in a single meal without a hitch.
Eating for endomorphs
Aim for about 200 grams of protein, and eat most of your calories in the first half of your day.
Trying to gain a lot of muscle mass quickly with extra protein will cause endomorphs to gain fat.
IMPORTANT: 5.5 to 7.2 kg of muscle in a year is a reasonable gain.
PROČITAJ za Endomorfe:
Bony to Beastly—The Best Lifts for Building Muscle What Is The Best Workout For An Endomorph? Endomorph Bodybuilding: How To Optimize Your Diet & Workout For Results | Muscle & Strength How to Build Muscle Fast: Nutrition for Endomorphs Muscle Building Tips: The Endomorph Dilemma | Muscle & Fitness Body type eating: Find out whether it’s right for you. | Precision Nutrition Top 5 Get-Lean Hacks for Endomorphs Protein Calculator The Myth of 1 g/lb: Optimal Protein Intake for Bodybuilders How Much Protein Do You Need? Science Weighs In | Breaking Muscle How Much Protein?