Treenaus Velocity Dietillä

[Mursi]

Miten jengi on treenannut punttia V-dietin aikana? Itse painin yhä kahden välillä eli ensimmäinen ajatus oli vetää puhdasta voimatreeniä niin ettei treenipainot ainakaan vähene ja mieluummin kasvavat dietin aikana jotta dietin jälkeen voi jatkaa pumppaamista samoilla tai isommilla painoilla mutta tiukemmassa kunnossa.
Toinen vaihtoehto olis vetää jotain bodaripumppausta lihasten säästömielessä muttaku en oo koskaan semmosta harrastanu niin vähä epäilyttää miten sitä jaksaa pumpata pitkää sarjaa vähillä kaloreilla. Lyhyet sarjat on aina toiminu mulla paremmin kuin pitkät.
Niin notta kertokaapa V-dietin läpi vetäneet sankarit, että miten ne lihat ja voimat säilyvät parhaiten?

 

[Atomic Dog]

http://www.t-nation.com/article/diet_and_nutrition/the_velocity_diet&cr=

"Alkuperäinen" ohjelma, sinällään sisältää samat ajatukset kuin sulla:

Training

Resistance Training: The Heavy Stuff

I don't think a person needs a specific "fat loss training program" when it comes to the weight lifting side of exercise. The reduced calories are going to do most of the work anyway. Any non-wussy weight training consisting of compound movements such as squats, deadlifts, dips, bench presses, rows and pull-ups will do the trick.

That being said, I know people will ask if I don't include my personal program, so here it is. This program fits my needs and equipment availability at the moment, and it may change as I go along. I'll perform this full-body program three times per week with at least one day between each session.

Day #1: Monday

Pull-up: 10 x 3 weighted
Bench Press: 10 x 3
Squat: 3 x 8
Hamstring Curl: 3 x 6
Calf/Biceps/Triceps exercises: 1 set each 6-10 reps
Ab exercise: anything goes

Day #2: Wednesday

Deadlift: 10 x 3
Rack Pull: 3 x 3-5
Flyes: 3 x 8
Overhead Press: 10 x 3 standing, cleaned from floor
Calf/Biceps/Triceps exercises: 1 set each 6-10 reps
Ab exercise: anything goes, but different than previous session

Day #3: Friday

Dips: 10 x 3
Rows: 10 x 3
Lateral Raises: 3 x 8
Lunge variations: 3 x 6-8
Calf/Biceps/Triceps exercises: 1 set each 6-10 reps
Ab exercise: anything goes, but different than previous session

I'll blast through the concentric (lifting) portion of each lift and control the negative. The only thing I'll do to make it fat-loss specific is take shorter rest periods.

Note that there are usually two primary lifts with some secondary exercises added in with fewer sets. Note that these rotate. Note that although I'm hitting chest three times a week (as well as most other muscle groups), the exercise is different each day and usually focuses on a different muscle function. Note that the program revolves around big, compound exercises with little focus on smaller muscle groups like arms and calves.


Cardio: The Light Stuff

Given the low carbs and low calories, hardcore energy systems work like I normally prefer (sprinting, running bleachers, etc.) might lead to overtraining or muscle loss. Low to moderate intensity cardio, on the other hand, will drain calories efficiently and not interfere with training load.

My plan is to perform fast walks every morning after coffee and before the first shake of the day. I'll wear a weighted vest to increase intensity as needed or simply walk on uneven, semi-rough terrain. I'll shoot for two to four miles daily depending on whether I'm wearing the weighted vest or not. Since the intensity is relatively low, I'll do this seven days a week, rain or shine.

 

[patske]

Tai sitten tuo dieetin tekijän "The Official V-Diet Workouts":
http://www.t-nation.com/free_online_forum/diet_performance_nutrition_bodybuilding_velocity/the_official_vdiet_workouts

 

[Mursi]

Kiitoksia vaan. Tuo alempi linkki olikin ihan uusi, mutta se treeniohjelma siellä oli kyllä harvinaisen outoa settiä No eipä siinä mitään hävinnyt vaikka sen lukikin. Tosin yritin kysyä tätä treeniasiaa sellaisilta ihmisiltä jotka on oikeasti V-Dietin vetäneet, mutta ilmeisesti se on niin sairas dietti ettei sitä kukaan ole tehnyt :D Tai sitten salaisuuksia ei paljasteta ;)

No jos ei mitään ihmeempiä tapahdu niin alan vetään puhtaalla voimaohjelmalla eteenpäin ja katsotaan miten äijän käy Mutta ottaisko bulgarialaisten tyylillä vai west sidea...hmmmm :D