v*****r
发帖数: 2325 | 1 我一般一周去GYM 3 次
上次去GYM做DB BENCH PRESS, FROM 35, 40, 45,50,55 TO 60, THEN DOWN TO 50, 40
,30 EACH SET 6 REPS... 60 + 60 IS MY CURRENT 4RM, SO ONLY 4 REPS. 加上
WARMUP,STRECH,休息的时间, 已经 一个小时多一点的...
DB BP 涨了一点点, 我试了一下 VERTICAL CHEST PRESS,有一段时间没练这玩艺,竟然
从205 *3 减到 190 *1 都勉强. 看来虽然是相关的, 还是练什么涨什么...
按照我这种时间投入, BP, DL/SQ, PULL UP每周只能连一次
看了 WARRENWANG的提高计划, 我觉得只能是一段时间一个重点, 比如说 2 月份以
SQUAT 为重点, 如果身体吃得消, 一周4 次 SQUAT... 其他可能花一点时间只是保持一
下其他项目的力量...
我的疑问是, 比如说, 如果我想只是保持一项 EXERCISE的力量, 大致每没周要花多少
时间, HOW MANY S | h****8
发帖数: 599 | 2 你现在的阶段还不适合用这种突击训练的方式，恢复跟不上
3次足够了，每次一个大部位，练到力竭，营养跟上，每个部位都会同步增长的 | c******t
发帖数: 1733 | 3 力量包括用body weight 或小重量多组次的strength-endurance和大重量，少组次的
strength.两种都可通过GREASE THE GROOVE的方法来提高。
基本原则：
• Spread sets throughout the day
• Never work to failure, or even "on the nerve"
Bodyweight: no more reps on any set than feels comfortable
Weights: 1-5 reps @ 65-85% of 5 RM; wave up and down by feel
THE LADDER：
• Bodyweight Protocol: Rep scheme is 1-2-3-4-5-6-7 ..., then start
again; when a set begins to feel difficult, drop back to 1; continue for as
many sets as possible or pr | c*******k
发帖数: 2427 | 4 zan.
THE LADDER 就是这里的小重量多组次的strength-endurance吗？
as
【在 c******t 的大作中提到】
: 力量包括用body weight 或小重量多组次的strength-endurance和大重量，少组次的
: strength.两种都可通过GREASE THE GROOVE的方法来提高。
: 基本原则：
: • Spread sets throughout the day
: • Never work to failure, or even "on the nerve"
: Bodyweight: no more reps on any set than feels comfortable
: Weights: 1-5 reps @ 65-85% of 5 RM; wave up and down by feel
: THE LADDER：
: • Bodyweight Protocol: Rep scheme is 1-2-3-4-5-6-7 ..., then start
: again; when a set begins to feel difficult, drop back to 1; continue for as
| c******t
发帖数: 1733 | 5 ladder的用途是grease the grove, 即达到锻炼和恢复的最佳平衡。即do as many reps and sets as possible while staying as fresh as possible。 这是前苏联和东欧的训练方法， 不得不说当时他们在这方面的研究是大步领先于西方的。
耐力的ladder是小重量多组次， 力量的ladder是小于等于5次的，用65-85% of 5 RM。 前提是give the best effort, but stay fresh.
【在 c*******k 的大作中提到】
: zan.
: THE LADDER 就是这里的小重量多组次的strength-endurance吗？
:
: as
| c*******k
发帖数: 2427 | 6 还是不清楚？
【在 c******t 的大作中提到】
: ladder的用途是grease the grove, 即达到锻炼和恢复的最佳平衡。即do as many reps and sets as possible while staying as fresh as possible。 这是前苏联和东欧的训练方法， 不得不说当时他们在这方面的研究是大步领先于西方的。
: 耐力的ladder是小重量多组次， 力量的ladder是小于等于5次的，用65-85% of 5 RM。 前提是give the best effort, but stay fresh.
| u******a
发帖数: 7843 | 7 力量又不能当饭吃...
以你现在的水准, 随便找个routine, 类似5x5那样的, 可以全面变强, 没必要突击一个
部位.
40
【在 v*****r 的大作中提到】
: 我一般一周去GYM 3 次
: 上次去GYM做DB BENCH PRESS, FROM 35, 40, 45,50,55 TO 60, THEN DOWN TO 50, 40
: ,30 EACH SET 6 REPS... 60 + 60 IS MY CURRENT 4RM, SO ONLY 4 REPS. 加上
: WARMUP,STRECH,休息的时间, 已经 一个小时多一点的...
: DB BP 涨了一点点, 我试了一下 VERTICAL CHEST PRESS,有一段时间没练这玩艺,竟然
: 从205 *3 减到 190 *1 都勉强. 看来虽然是相关的, 还是练什么涨什么...
: 按照我这种时间投入, BP, DL/SQ, PULL UP每周只能连一次
: 看了 WARRENWANG的提高计划, 我觉得只能是一段时间一个重点, 比如说 2 月份以
: SQUAT 为重点, 如果身体吃得消, 一周4 次 SQUAT... 其他可能花一点时间只是保持一
: 下其他项目的力量...
| j*********g
发帖数: 3826 | 8 知道5趾鞋男女款有啥区别吗？
我买不着男款的尺码，现在的跑鞋做squat站不太稳。
【在 u******a 的大作中提到】
: 力量又不能当饭吃...
: 以你现在的水准, 随便找个routine, 类似5x5那样的, 可以全面变强, 没必要突击一个
: 部位.
:
: 40
|
| u******a
发帖数: 7843 | 9 我给我妈买过, 看上去没区别...不过还是要试一下吧, 合脚就好.
我gym现在不让穿五指鞋了, 说不安全, 怕砸脚, 杯具...
【在 j*********g 的大作中提到】
: 知道5趾鞋男女款有啥区别吗？
: 我买不着男款的尺码，现在的跑鞋做squat站不太稳。
| v*****r
发帖数: 2325 | 10 thank you for the pointer...
how long does it take from "novice" to "intermediate" for you?
i was thinking, if it would take me too long, then my training method is NOT
on right track... and a waste of money and time.
Novice
A person training regularly for a period of 3-9 months.
Intermediate
A person who has engaged in regular training for up to two years.
so looks like it takes 24-9 = 15 months... or 1 year or so if stick with
program , no injury or illness...
【在 h****8 的大作中提到】
: 你现在的阶段还不适合用这种突击训练的方式，恢复跟不上
: 3次足够了，每次一个大部位，练到力竭，营养跟上，每个部位都会同步增长的
| | | j*********g
发帖数: 3826 | 11 早去网站考察一下就好了，前一阵我见过很便宜的deal。
I'M A MAN; CAN I WEAR WOMEN'S SIZES? (OR, I'M A WOMAN; CAN I WEAR MEN'S SIZE
S?)
We have recommended many male consumers to try on a female size FiveFingers
and have had great success. The only difference between a male and female F
iveFingers is that, male "lasts" are slightly wider and longer than the fema
le models. If your foot is smaller than the smallest male size, certainly t
ry on a female size based on your measurement in inches --you may have much
better l
【在 u******a 的大作中提到】
: 我给我妈买过, 看上去没区别...不过还是要试一下吧, 合脚就好.
: 我gym现在不让穿五指鞋了, 说不安全, 怕砸脚, 杯具...
| v*****r
发帖数: 2325 | 12 thank Master crossfit for throwing in interesting training ideas...
http://humanmachine.wordpress.com/2007/06/22/grease-the-groove-for-strength/
intriguing read by Pavel Tsatsouline. the idea makes common sense...
i think i can try this on ab wheel at home first, to see if i can make the
progression from knee to toe
but if you want to do one exercise throughout the day, then each session
will need some warmup and cool down... suppose you do pull up 4 times a day,
then you do the warmup/cool dow
【在 c******t 的大作中提到】
: 力量包括用body weight 或小重量多组次的strength-endurance和大重量，少组次的
: strength.两种都可通过GREASE THE GROOVE的方法来提高。
: 基本原则：
: • Spread sets throughout the day
: • Never work to failure, or even "on the nerve"
: Bodyweight: no more reps on any set than feels comfortable
: Weights: 1-5 reps @ 65-85% of 5 RM; wave up and down by feel
: THE LADDER：
: • Bodyweight Protocol: Rep scheme is 1-2-3-4-5-6-7 ..., then start
: again; when a set begins to feel difficult, drop back to 1; continue for as
| h****8
发帖数: 599 | 13 以165lb的标准来说，BP,DL,SQ我大概训练半年后达到。那时候我大一下开始上健美课
，大二上结束的时候体重大概75kg,可以BP 90kg,SQ 130kg,DL 135kg. 那时候还作很多
有氧，虽然吃粉。每周4~5训，非常不科学。。。绝对训练过渡。不过由于beginner效
应，还是长得蛮快的
NOT
【在 v*****r 的大作中提到】
: thank you for the pointer...
: how long does it take from "novice" to "intermediate" for you?
: i was thinking, if it would take me too long, then my training method is NOT
: on right track... and a waste of money and time.
: Novice
: A person training regularly for a period of 3-9 months.
: Intermediate
: A person who has engaged in regular training for up to two years.
: so looks like it takes 24-9 = 15 months... or 1 year or so if stick with
: program , no injury or illness...
| c*******k
发帖数: 2427 | 14 知道啦。谢谢
reps and sets as possible while staying as fresh as possible。 这是前苏联和
东欧的训练方法， 不得不说当时他们在这方面的研究是大步领先于西方的。
。 前提是give the best effort, but stay fresh.
【在 c******t 的大作中提到】
: ladder的用途是grease the grove, 即达到锻炼和恢复的最佳平衡。即do as many reps and sets as possible while staying as fresh as possible。 这是前苏联和东欧的训练方法， 不得不说当时他们在这方面的研究是大步领先于西方的。
: 耐力的ladder是小重量多组次， 力量的ladder是小于等于5次的，用65-85% of 5 RM。 前提是give the best effort, but stay fresh.
| v*****r
发帖数: 2325 | 15 原来PAVEL TSATSOULINE 认为WARM UP 不是真正需要的， 甚至２ND SET IS １０％
LIGHTER THAN １ST, CONTRARY TO COMMON TEACHINGS.
他强掉
１）GET MUSCLE／JOINT TENSE BEFORE WORKOUT，A TRICK CALLED DYNAMIC TENSION
２）MIND CONCENTRATE ON THE WORKOUT， CLOSE EYES， NO SHOES， NO GLOVES， NO
MIRRORS IF POSSIBLE
３） DO DYNAMIC STRETCH。
４）AVOID FAILURE
２ 周下来, increment:
PULL UP neutral grip + 25 lbs *2 -----> overhand grip shoulder width +36 lbs *3
single leg SQUAT + 12SBS *2 ---> +21 LBS * 4
one arm push up 0 ---> right hand 3 reps, LE
【在 v*****r 的大作中提到】
: thank Master crossfit for throwing in interesting training ideas...
: http://humanmachine.wordpress.com/2007/06/22/grease-the-groove-for-strength/
: intriguing read by Pavel Tsatsouline. the idea makes common sense...
: i think i can try this on ab wheel at home first, to see if i can make the
: progression from knee to toe
: but if you want to do one exercise throughout the day, then each session
: will need some warmup and cool down... suppose you do pull up 4 times a day,
: then you do the warmup/cool dow
| f*******n
发帖数: 5241 | 16 春节联欢会我只看了几个节目，其中一个是舞武对决。看到有个帅哥
左右手各两指，在完全没有其他支撑的情况下倒立。Very impressive! | v*****r
发帖数: 2325 | 17 en, check this one out
http://www.youtube.com/watch?v=edmLBMpg1QY
don't know how he get up through, not sure there was transparent string
attached to his feet or waist helping him.
but at his age still doing split is amazing....
this one is probably more believable:
http://www.youtube.com/watch?v=gxAGv7xgMkA
【在 f*******n 的大作中提到】
: 春节联欢会我只看了几个节目，其中一个是舞武对决。看到有个帅哥
: 左右手各两指，在完全没有其他支撑的情况下倒立。Very impressive!
| f*******n
发帖数: 5241 | |
|
