- Liittynyt
- 29.3.2005
- Viestejä
- 116
eräällä sivulla oli tällainen Whiner ohjelma, kaikille ketkä kitisee että ei tartu voimaa eikä kokoa, itselle tulee kyllä kumpaakin mutta on niin hauskan oloinen että pakko kesällä kokeilla. Onko kellään kokemuksia vastaavasta? Tai kommetteja? saa haukkua paskaksi
"-squats or front squats
-high pulls supersetted w/ weighted dips
-weighted chins supersetted w/ presses
There are a few choices here. One way to do things is to alternate the squats with front squats every other workout, which is what I recommend. Do the squats for 6,4,2,1 reps, and do the front squats for 3 sets of 3. As for all the other exercises, pick a weight that you can use for 6 reps. Then, do supersets, or 'jump sets' where you go back and forth from doing the high pulls to the dips, for instance. You take a little rest after the second exercise, and then go back to the first. Go until you have hit 20 total reps for each exercise, and if you have chosen the correct weight, there should not be much of a discrepancy between the number of sets done for the two exercises. Once you have hit 20 reps on both the high pulls and the dips, go to the chins and presses. For the presses, either do strict behind-the-neck presses, or sometimes push presses to the front.
Do this workout a couple times a week, going just about all-out. That is, take each set to the point where you could not do another rep with perfect form, but do not worry about going until you can not move the bar. In other words, leave about a half rep in you on every set. Then, take a couple of days off and do the routine again. If you can do it after one day of rest, fine. If you work a little harder than others, or have poor recovery ability, and need 3 days between sessions, that is all good, too. Obviously, the key here, like always, is progression. When you can, for instance, do the 20 reps in only 5 or 6 sets, up the weight. Or, if you like, make it 7 sets. This might sound like a lot, but the point is to go back and forth from the 2 exercises in pretty rapid fashion. It might only take you 12 minutes to do 7 sets each of the chins and presses, for example. That being the case, the part of the workout that comes after squats might take only 25 minutes. So, again, simply set up a scheme where you are adding weight to the bar/dip belt on a regular basis, making sure to keep your form PERFECT.
After 8-10 weeks on this program, take about 4-5 days off. Then do the following program for a week or two: dumbbell bench press, bent-over row, dumbbell clean and press, one-legged squats, Romanian deadlifts, dumbbell curls, and then one set of killer high-rep deadlifts. Do each exercise for a couple of sets of 8, but do the DLs breathing-style. That is, pick a weight you could do 10-12 with, and do 20. Then, after 4-5 of these workouts over a period of two or three weeks, take another 4-6 days off and then start whiner's program #1 again.
This time, after 3-4 weeks you are going to change things up a bit. Drop the set of 6, and after the single on the squats, do a couple of heavy negatives. That is right, you are going to do some negatives on the squat. Now, of course you need to be in a power rack for this. Just set the bottom pins slightly above where the bar is in your rock-bottom position in the squat. Then, slowly do a negative with a weight that is about 40-75 pounds above your PR. Use this same weight every time, doing 2 negatives. Do one negative, and leave the bar sitting on the lower pins. Then, pull a plate or two off of the bar(just enough to get the bar weight about to your 5-8RM), and squeeze under it. Slowly tense every muscle in your body so that you are extremely 'tight' against the bar. When you are just about to the point of exerting enough pressure to pop the bar off the pins, EXPLODE out of the hole and do a very powerful squat and put the bar back on the upright catches. Then, put the weight back on the bar for your last heavy negative, rest a couple of minutes, and do that last one. This time you can just do a very controlled negative and then unload the bar when it is on the bottom pins. As you get stronger with these negatives over the next couple of weeks, start doing 'holds' on the second negative. This is where you actually slow down and stop the descent of the bar, and hold it for a few seconds, at a couple of points on the way to the bottom. If you can, do a couple of the holds in the bottom half of the movement, building up some very good static strength in the bottom of the squat. Also, on the front squats, after your last triple you can add a plate to each side and then just unrack the bar and hold it for a while. This will help you get used to the weight and build up your supporting strength, as many of the people I know in the general lifting population hit a sticking point in the progress on the front squat not because of their leg strength, but because of the problems they have holding ever-increasing weight in that position. You can also opt to do some negatives in the front squat, which will build not only supporting strength in the back and arms, but crazy-strength in the thighs... Lastly, after your last set on each of the two exercise superset-pairings, take a couple of minutes of rest and do a single in each exercise. Don't actually start out at your 1RM. Do your first singles during that 4th week with about 90% of what you think you could. Then, start adding weight to the singles at every workout. If you feel good and want to do 2 singles after an exercise, fine, do it. If you feel good and feel like taking a max single or trying to find your max after 6 weeks or so, feel free. This is not a super-precise periodized workout scheme, I just want you to break into handling some seriously heavy weights and taking some heavy singles at least a couple of times a week.
At the end of 8-10 weeks of doing the routine with the negatives and singles, you should be a lot bigger and stronger than when you started it all. At this point, you should take a few days off, and then you can do whatever program you want, but I have a feeling that a lot of you will want to start this one all over again…"
"-squats or front squats
-high pulls supersetted w/ weighted dips
-weighted chins supersetted w/ presses
There are a few choices here. One way to do things is to alternate the squats with front squats every other workout, which is what I recommend. Do the squats for 6,4,2,1 reps, and do the front squats for 3 sets of 3. As for all the other exercises, pick a weight that you can use for 6 reps. Then, do supersets, or 'jump sets' where you go back and forth from doing the high pulls to the dips, for instance. You take a little rest after the second exercise, and then go back to the first. Go until you have hit 20 total reps for each exercise, and if you have chosen the correct weight, there should not be much of a discrepancy between the number of sets done for the two exercises. Once you have hit 20 reps on both the high pulls and the dips, go to the chins and presses. For the presses, either do strict behind-the-neck presses, or sometimes push presses to the front.
Do this workout a couple times a week, going just about all-out. That is, take each set to the point where you could not do another rep with perfect form, but do not worry about going until you can not move the bar. In other words, leave about a half rep in you on every set. Then, take a couple of days off and do the routine again. If you can do it after one day of rest, fine. If you work a little harder than others, or have poor recovery ability, and need 3 days between sessions, that is all good, too. Obviously, the key here, like always, is progression. When you can, for instance, do the 20 reps in only 5 or 6 sets, up the weight. Or, if you like, make it 7 sets. This might sound like a lot, but the point is to go back and forth from the 2 exercises in pretty rapid fashion. It might only take you 12 minutes to do 7 sets each of the chins and presses, for example. That being the case, the part of the workout that comes after squats might take only 25 minutes. So, again, simply set up a scheme where you are adding weight to the bar/dip belt on a regular basis, making sure to keep your form PERFECT.
After 8-10 weeks on this program, take about 4-5 days off. Then do the following program for a week or two: dumbbell bench press, bent-over row, dumbbell clean and press, one-legged squats, Romanian deadlifts, dumbbell curls, and then one set of killer high-rep deadlifts. Do each exercise for a couple of sets of 8, but do the DLs breathing-style. That is, pick a weight you could do 10-12 with, and do 20. Then, after 4-5 of these workouts over a period of two or three weeks, take another 4-6 days off and then start whiner's program #1 again.
This time, after 3-4 weeks you are going to change things up a bit. Drop the set of 6, and after the single on the squats, do a couple of heavy negatives. That is right, you are going to do some negatives on the squat. Now, of course you need to be in a power rack for this. Just set the bottom pins slightly above where the bar is in your rock-bottom position in the squat. Then, slowly do a negative with a weight that is about 40-75 pounds above your PR. Use this same weight every time, doing 2 negatives. Do one negative, and leave the bar sitting on the lower pins. Then, pull a plate or two off of the bar(just enough to get the bar weight about to your 5-8RM), and squeeze under it. Slowly tense every muscle in your body so that you are extremely 'tight' against the bar. When you are just about to the point of exerting enough pressure to pop the bar off the pins, EXPLODE out of the hole and do a very powerful squat and put the bar back on the upright catches. Then, put the weight back on the bar for your last heavy negative, rest a couple of minutes, and do that last one. This time you can just do a very controlled negative and then unload the bar when it is on the bottom pins. As you get stronger with these negatives over the next couple of weeks, start doing 'holds' on the second negative. This is where you actually slow down and stop the descent of the bar, and hold it for a few seconds, at a couple of points on the way to the bottom. If you can, do a couple of the holds in the bottom half of the movement, building up some very good static strength in the bottom of the squat. Also, on the front squats, after your last triple you can add a plate to each side and then just unrack the bar and hold it for a while. This will help you get used to the weight and build up your supporting strength, as many of the people I know in the general lifting population hit a sticking point in the progress on the front squat not because of their leg strength, but because of the problems they have holding ever-increasing weight in that position. You can also opt to do some negatives in the front squat, which will build not only supporting strength in the back and arms, but crazy-strength in the thighs... Lastly, after your last set on each of the two exercise superset-pairings, take a couple of minutes of rest and do a single in each exercise. Don't actually start out at your 1RM. Do your first singles during that 4th week with about 90% of what you think you could. Then, start adding weight to the singles at every workout. If you feel good and want to do 2 singles after an exercise, fine, do it. If you feel good and feel like taking a max single or trying to find your max after 6 weeks or so, feel free. This is not a super-precise periodized workout scheme, I just want you to break into handling some seriously heavy weights and taking some heavy singles at least a couple of times a week.
At the end of 8-10 weeks of doing the routine with the negatives and singles, you should be a lot bigger and stronger than when you started it all. At this point, you should take a few days off, and then you can do whatever program you want, but I have a feeling that a lot of you will want to start this one all over again…"
