Allora ho trovato questa come bill star:
Wednesday
- Squat: 5 sets of 5
- Bench Press: 5 sets of 5
- Barbell Row: 5 sets of 5
- Assistance (optional): 2 sets of weighted hypers and 4 sets of weighted sit-ups
Friday
- Squat: 4 sets of 5; First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
- Incline Bench or Military Press
- Deadlifts: 4 sets of 5
- Assistance (optional): 3 sets of sit-ups
This workout is preprogrammed for weekly increases of 2.5% of your top set of 5 on Monday. So you do 100lbs for 5 on your top set on Monday, on Friday you'll do three reps with 2.5% more, or 102.5. The next Monday you come back and do 102.5 for your heavy set of 5, that Friday the three reps are at 105 and so on. For the non-squat Wednesday lifts you just increase by the percentage week to week.
- Squat: 4 sets of 5, 1 set of 3, 1 set of 8; First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
- Bench Press: 4 sets of 5, 1 set of 3, 1 set of 8; First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
- Barbell Row: 4 sets of 5, 1 set of 3, 1 set of 8; First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
- Assistance (optional): 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls, and 3 sets of triceps extensions (8 reps)
You continue this program until it stops working. If you're adding 2.5% a week to your big lifts and eating enough to gain weight, there's nothing else you can do from a program perspective to encourage more muscular weight gain. When you finally find yourself stalling, changing some variables (i.e. use 3x10) and/or some assistance lifts (front squat on Wed, lockouts instead of overhead) etc. might get you back to making gains.
Impact of Weight Gain/Loss and Experience Level:
You'll have an easier time getting stronger and making a progression if you're eating enough to increase you weight during the program. If you aren't gaining weight, you aren't eating enough calories. Eat more!
Experience level matters too. Someone closer to their potential (someone who has already been lifting several years) is going to have less progression than someone with 6 (or less) months of training.
If you're trying to lose weight and using this program you might want to start significantly lighter or make smaller jumps week to week. The 200 pound 5 rep max squat at a body weight of 200 is a stronger lift at a lighter body weight. So if you're losing weight, you probably want think about starting lighter because your 5RM estimates won't be accurate as your weight changes.
Ramping Weights
This is no more than increasing your weight set to set. If your top set of 5 is 315, you might go 135, 185, 225, 275, and then 315, all for 5 reps. There are several reasons for this: warming up; getting a lot of practice; and contributing to workload without raising it so high that fatigue becomes a factor.
Typical jumps between sets can be somewhere between 10-15% based on your top set (or 12.5% and round up or down).
Solo che nn capisco l'inglese quindi nn riesco a capire ne quanto dura ne come cambiano i carichi e ripetizioni durante il programma poi nn so barbell row cosa sia
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Originariamente Scritto da gael89
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