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Discussione: Stuart McRobert

  1. #1
    Data Registrazione
    Jul 2008
    Località
    1.91 cm x 95
    Messaggi
    121

    Predefinito Stuart McRobert

    Ciao ragazzi....voglio postarvi una scheda e ditemi che cosa ne pensate. Vi dico subito che mi sono sempre allenato in maniera classica preferendo l'intensità al volume, anche se un pò di volume secondo me a volte non guasta. Scaricando da internet mi sono imbattuto in un articolo di McRobert che portava in allegato una scheda che ho deciso di provare, per problemi di tempo non vi traduco l'articolo ma credo che la scheda sia chiara ugualmente. Non so dove mi porterà questa scheda e neanche se avrò dei risultati, ma di una cosa sono sicuro... se scegliete i pesi giusti in ogni set è veramente massacrante.

    STRENGTH, MASS, AND POWER WORKOUT
    (3 days per week—1 on, 1 off)
    Monday
    LEGS: Squats
    1x 16 reps, 1x 12 reps, 1 x 8 reps, 1x 6 reps, 1 x 5 reps, 1 x 4 reps, 1 x 10 reps
    BACK: T-Bar Rows or Seated Rows
    1 x 16 reps, 1 x 10 reps, 1 x 8 reps, 1 x 6 reps, 2 x 5 reps, 1 x 10 reps
    CALVES: Standing Calf Raises
    1 x 12 reps, 1 x 8 reps, 1 x 6 reps, 1 x 10 reps
    Wednesday
    CHEST: Bench Presses
    1 x 12 reps, 1 x 10 reps, 1 x 6 reps, 1 x 5 reps, 1 x 4 reps, 1 x 8 reps
    CHEST/TRICEPS: Parallel Bar Dips
    1 x 12 reps, 1 x 10 reps, 1 x 8-10 reps
    BICEPS: Barbell Curls
    1 x 10 reps, 1 x 8 reps, 2 x 6 reps
    ABDOMINALS: Reverse Crunches
    2 x 20 reps
    Friday
    LEGS, HIPS, BACK: Deadlifts
    1 x 12 reps, 1 x 8 reps, 1 x 6 reps, 1 x 5 reps, 3 x 3 reps, 1 x 8 reps
    SHOULDERS: Military Presses or Behind The Neck Presses
    1 x 10 reps, 1 x 8 reps, 2 x 6 reps, 1 x 8 reps
    CALVES: Seated Calf Raises
    1 x 12 reps, 2 x 8 reps, 1 x 10 reps
    ABDOMINALS: Crunches
    2 x 20 reps

    le serie da 16 o 12 reps non sono di riscaldamento...devono essere delle serie effettive. bisogna riscaldare bene il muscolo e poi iniziare le serie. Prendendo come riferimento il primo giorno vi dico subito che ho finito l'allenamento in meno di 1h e le gambe mi tremavano dalla fatica... questa scheda, ovviamente, in quanto fatta da Mc Robert prevede un aumento dei carichi in maniera costante settimana dopo settimana fino allo stallo.

  2. #2
    Data Registrazione
    Nov 2003
    Messaggi
    4,828

    Predefinito

    Sicuro sia di Mc Robert?

    Dico la mia:
    ripetizione lattacide all'inizio, che inficiano per forza di cose l'intensità di carico, ovvio non l'intensità percepita.
    Il piramidale classico e non inverso (vedi sopra), meglio fare le rip. alte (lattacide) alla fine.
    Il volume è troppo ridotto per i miei gusti, mi sembrerebbe di non essermi allenato
    Per il gran dorsale troppo poco un esercizio, poi la T bar
    Ripeto, queste sono "mie" considerazioni, che non è obbligatorio che coincidano con le tue o quelle di altri
    Io dico sempre: "le cose vanno provate e poi si possono criticare".
    Il mio consiglio è comunque di provare, se ti piace ti sembra che ti dia buone senzazioni, falla senza chiedere consigli ad altri
    Ciao

  3. #3
    Data Registrazione
    Nov 2008
    Messaggi
    217

    Predefinito

    Falla per qualche settimana, poi ci fai sapere se hai ottenuto risultati! Dettagli muscolari, incrementi di forza, o aumenti di volumi muscolari, così magari qualcun'altro segue il tuo esempio basandosi su un'esperienza concreta e (speriamo)positiva!

  4. #4
    Data Registrazione
    Oct 2006
    Messaggi
    192

    Predefinito

    ma è di McRobert?

  5. #5
    Data Registrazione
    Jul 2008
    Località
    1.91 cm x 95
    Messaggi
    121

    Predefinito

    By Stuart McRobert
    Adapted from his best-selling book BRAWN
    To build muscle mass, you must increase strength. It’s that simple. You will never get huge arms, a
    monstrous back, a thick chest, or massive legs without lifting heavy weights. I know that probably doesn’t
    come as a revelation to anyone. But despite how obvious it seems, far too many people (and not just
    beginners) neglect power training and rarely make increasing the weights lifted in each successive workout
    a priority. You must get strong in the basic mass building exercises to bring about a significant increase in
    muscle size. One of the biggest mistakes typical bodybuilders make is when they implement specialization
    routines before they have the right to use them.
    It constantly amazes me just how many neophytes (beginners), near neophytes, and other
    insufficiently developed bodybuilders plunge into single-body part specialization programs in the desperate
    attempt to build big arms. I don’t fault them for wanting big arms, but their approach to getting them is
    flawed. For the typical bodybuilder who is miles away from squatting 1 ½ times their bodyweight for 20
    reps (if you weigh 180 lbs., that means 20 reps with 270 lbs.), an arm specialization program is utterly
    inappropriate and useless.
    The strength and development needed to squat well over 1 ½ times bodyweight for 20 reps will
    build bigger arms faster then focusing on biceps and triceps training with isolation exercises. Even though
    squats are primarily a leg exercise, they stress and stimulate the entire body. But more importantly, if you
    are able to handle heavy weights in the squat, it logically follows that the rest of your body will
    undoubtedly be proportionally developed. It’s a rare case that you would be able to squat 1 ½ times your
    bodyweight and not have a substantial amount of upper body muscle mass.
    This is not to say that you don’t need to train arms, and squats alone will cause massive upper
    body growth. You will still work every body part, but you must focus on squats, deadlifts, and rows—the
    exercises that develop the legs, hips, and back. Once you master the power movements and are able to
    handle impressive poundages on those lifts, the strength and muscle you gain will translate into greater
    weights used in arm, shoulder and chest exercises.
    In every gym I’ve ever visited or trained in, there were countless teenage boys blasting away on
    routines, dominated by arm exercises, in the attempt to build arms like their idols. In the ‘70s, they wanted
    arms like Arnold Schwarzenegger, in the ‘80s Robby Robinson was a favorite and currently Mr. Olympia,
    Ronnie Coleman, has set the standard everyone wants to achieve. Unfortunately the 3 aforementioned men
    as well as most other top bodybuilders have arm development far beyond the reach of the average (or even
    above average) weight trainer. But arm size can be increased. However, not in the way young trainers, with
    physiques that don’t even have the faintest resemblance to those of bodybuilders are attempting to make
    progress. Thin arms, connected to narrow shoulders, fixed to shallow chest, joined to frail backs and skinny
    legs, don’t need body part specialization programs. Let’s not have skewed priorities. Let’s not try to put
    icing on the cake before the cake has been baked.
    Priorities
    Trying to stimulate a substantial increase in size in a single body part, without first having the main
    structures of the body in pretty impressive condition, is to have turned bodybuilding upside-down, insideout
    and back to front.
    The typical bodybuilder simply isn’t going to get much meat on his arms, calves, shoulders,
    pectorals and neck unless he first builds a considerable amount of muscle around the thighs, hips and back.
    It simply isn’t possible—for the typical drug-free bodybuilder, that is—to add much if any size to the small
    areas unless the big areas are already becoming substantial.
    There’s a knock-on (additive) effect from the efforts to add substantial size to the thigh, hip and
    back structure (closely followed by upper body pushing structure-pecs and delts). The smaller muscle
    groups, like the biceps, and triceps will progress in size (so long as you don’t totally neglect them) pretty
    much in proportion to the increase in size of the big areas. It’s not a case of getting big and strong thighs,
    hips, back and upper-body pushing structure with everything else staying put. Far from it. As the thigh, hip,

    back and upper-body pushing structure grows, so does everything else. Work hard on squats and deadlifts,
    in addition to bench presses, overhead presses and some type of row or pulldown. Then you can add a little
    isolation work—curls, calf raises and neck work (but not all of this at every workout).
    The “Driver”
    The key point is that the “engine” that drives the gains in the small areas is the progress being made in the
    big areas. If you take it easy on the thigh and back you will, generally speaking, have trouble making gains
    in the other exercises, no matter how hard you work the latter.
    All this isn’t to say just do squats, deadlifts and upper back work, quite closely followed by some
    upper-body pressing work. While such a limited program will deliver good gains on these few exercises,
    with some knock-on effect throughout the body, it’s not a year after year program. Very abbreviated
    routines are great for getting gains moving, and for building a foundation for moderately expanded
    routines. They are fine to keep returning to on a regular basis. The other training isn’t necessary all in the
    same workout but spread over the week. This will maintain balance throughout the body and capitalize
    upon the progress made in the thigh, hip and back structure.
    Just remember that the thigh, hip and back structure comes first and is the “driver” (closely
    followed by the upper-body pushing structure) for the other exercises. These other exercises, though
    important in their own right, are passengers relative to the driving team.
    Big Arms
    To get big arms, get yourself on a basic program that focuses on the leg, hip and back structure without
    neglecting the arms themselves. As you improve your squatting ability, for reps and by say 100 pounds,
    your curling poundage should readily come up by 30 pounds or so if you work hard enough on your curls.
    This will add size to your biceps. While adding 100 pounds to your squat, you should be able to add 50-70
    pounds to your bench press, for reps. This assumes you’ve put together a sound program and have worked
    hard on the bench. That will add size to your triceps.
    If you’re desperate to add a couple of inches to your upper arms you’ll need to add 30 pounds or
    more over your body, unless your arms are way behind the rest of you. Don’t start thinking about 17” arms,
    or even 16” arms so long as your bodyweight is 130, 140, 150, 160, or even 170 pounds. Few people can
    get big arms without having a big body. You’re unlikely to be one of the exceptions.
    15 sets of arm flexor exercises, and 15 sets of isolation tricep exercises—with a few squats,
    deadlifts and bench presses thrown in as an afterthought—will give you a great pump and attack the arms
    from “all angles”. However, it won’t make your arms grow much, if at all, unless you’re already squatting
    and benching big poundages, or are drug-assisted or genetically gifted.
    As your main structures come along in size and strength (thigh, hip and back structure, and the
    pressing structure), the directly involved smaller body parts are brought along in size too. How can you
    bench press or dip impressive poundages without adding a lot of size to your triceps? How can you deadlift
    the house and row big weights without having the arm flexors—not to mention the shoulders and upper
    back—to go with those lifts? How can you squat close to 2 times bodyweight, for plenty of reps, without
    having a lot of muscle all over your body?
    The greater the development and strength of the main muscular structures of the body, the greater
    the size and strength potential of the small areas of the body. Think it through. Suppose you can only squat
    and deadlift with 200 pounds, and your arms measure about 13”. You’re unlikely to add any more than half
    an inch or so on them, no matter how much arm specialization you put in.
    However, put some real effort into the squat and deadlift, together with the bench press and a few
    other major basic movements. Build up the poundages by 50% or more, to the point where you can squat
    300 pounds for over 10 reps, and pack on 30 pounds of muscle. Then, unless you have an unusual arm
    structure, you should be able to get your arms to around 16”. If you want 17” arms, plan on having to squat
    more than a few reps with around 2 times bodyweight, and on adding many more pounds of muscle
    throughout your body (unless you have a better-than-average growth potential in your upper arms).
    All of this arm development would have been achieved without a single concentration curl,
    without a single pushdown and without a single preacher curl. This lesson in priorities proves that the
    shortest distance between you and big arms is not a straight line to a curl bar.

    STRENGTH, MASS, AND POWER WORKOUT
    (3 days per week—1 on, 1 off)
    Monday
    LEGS: Squats
    1x 16 reps, 1x 12 reps, 1 x 8 reps, 1x 6 reps, 1 x 5 reps, 1 x 4 reps, 1 x 10 reps
    BACK: T-Bar Rows or Seated Rows
    1 x 16 reps, 1 x 10 reps, 1 x 8 reps, 1 x 6 reps, 2 x 5 reps, 1 x 10 reps
    CALVES: Standing Calf Raises
    1 x 12 reps, 1 x 8 reps, 1 x 6 reps, 1 x 10 reps
    Wednesday
    CHEST: Bench Presses
    1 x 12 reps, 1 x 10 reps, 1 x 6 reps, 1 x 5 reps, 1 x 4 reps, 1 x 8 reps
    CHEST/TRICEPS: Parallel Bar Dips
    1 x 12 reps, 1 x 10 reps, 1 x 8-10 reps
    BICEPS: Barbell Curls
    1 x 10 reps, 1 x 8 reps, 2 x 6 reps
    ABDOMINALS: Reverse Crunches
    2 x 20 reps
    Friday
    LEGS, HIPS, BACK: Deadlifts
    1 x 12 reps, 1 x 8 reps, 1 x 6 reps, 1 x 5 reps, 3 x 3 reps, 1 x 8 reps
    SHOULDERS: Military Presses or Behind The Neck Presses
    1 x 10 reps, 1 x 8 reps, 2 x 6 reps, 1 x 8 reps
    CALVES: Seated Calf Raises
    1 x 12 reps, 2 x 8 reps, 1 x 10 reps
    ABDOMINALS: Crunches
    2 x 20 reps
    After a light warm-up set for each body part, adjust the weights used so that you are struggling to achieve
    the desired number of reps. Don’t sacrifice proper form for the sake of excessive weight, but the final rep of
    each set should be nearly impossible to complete. If you are able to breeze through each set, then the
    weights selected are too light and must be increased. When you get stronger while using proper form, you
    give your body no choice but to grow.

    Questo è l'articolo originale...ho fatto copia/incolla...
    volevo dirvi che per il momento la sto provando e le mie sensazioni a riguardo sono:

    Allenamento gambe ok... mi sono trovato benissimo.

    allenamento schiena.... ho eliminato T-bar con rematore bilanciere. cmq penso che la prox settimana introdurrò qualche altro esercizio perchè in effetti per la schiena è un pò poco.

    polpacci...ok

    petto....non male per il momento...pensavo peggio.

    tricipiti...ok

    bicipiti... ho sostituito bilanciere con manubri su panca inclinata.

    spalle...ok ma penso di aggiungere alzate laterali.

    stacchi... da rivedere perchè non amo fare stacchi ad alte reps... 12 reps per me sono troppe. gusti personali.

    continuerò così per un pò di tempo ancora e poi vi farò sapere...sempre se ovviamente vi interessa.

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