|
c******t
发帖数: 1733 | 2 我的理解是不能。 长肌肉你必须load有增长。比如你从45到50磅， 能长肌肉。到50lb
，身体适应了后，基本就是维持。要想再长，增加到55lb才行
一般
5rm 力量
8-12rm body building
15rm 以上endurence
不过有endurance也很好呀，没必要非要长肌肉 |
|
v*****r
发帖数: 2325 | 3 如果卧推的力量不够强， 1arm push up 就接近3-5rm, 经常做一般人都受不了， 哪怕
你是动作完全正确。
还有one leg squat (pistol), 也是， 我做了一段时间， 就觉得膝盖making noise,
不疼， 但是还是停止了。 大range of motion大重量做多了， 时间长了，对关节的
stress太大了 。
总之我觉得单边的exercise 不宜上大重量。
pavel tsatouline nake warrior, power to the people 那一套用起来， 有很多需要
小心和调整的地方。 |
|
u******a
发帖数: 7843 | 4 你以前1rm是245，那么5rm最大也就是210了。从190开始做，每次加5磅，不到2周就
得破纪录了。你要是保守点，起始重量应该减少。要不然就两周后deload。
170磅左右了，而且
125磅开始练，所
大概最大能蹲245磅 |
|
w******0
发帖数: 4472 | 5 刮叔V5！
你以前1rm是245，那么5rm最大也就是210了。从190开始做，每次加5磅，不到2周就
得破纪录了。你要是保守点，起始重量应该减少。要不然就两周后deload。
170磅左右了，而且
125磅开始练，所
大概最大能蹲245磅 |
|
e*******m
发帖数: 112 | 6 那大概从多少做比较合适？70%的5rm重量？我一开始看的那个版本说是百分之五十，后
来又看到的是70%...小弟才刚开始练健身半年多一点点，所以不懂的地方还很多啊，刮叔多多包涵 |
|
u******a
发帖数: 7843 | 7 50% 5rm重量，在轻重量的时候用心练习技术动作。才练半年，很多动作没掌握好是一
定的，轻重量正好帮助你体会动作。5x5的深蹲可是一个月长60磅啊，你从105开始，不
到2个月就能超过原来了。
刮叔多多包涵 |
|
v*****r
发帖数: 2325 | 8 fedorenko press beast 10reps!
他用气出hole 很明显。 bell up and down in straight line, 靠侧向移动上身
leverage 和balance.
he does not do too much press, citing tough on shoulder.
instead, he does a lot of ballistic press (jerk, push press).
我觉得他的做法对于长期坚持很好。
RKC ROP 的要点是ladder, interleave press with pull. vary intensity within a
week. 我想结合两者试一试。
hard style 1 arm press is a bit too tough on shoulder, especially 5rm.
。不过我现在准备降低训练强度了，年纪大奔4的人了，强度大了第二天精力就有些不
计了
GS |
|
M***y
发帖数: 2252 | 9 有点太多了
5rm那几个program里 DL都是一组的 |
|
p********g
发帖数: 4 | 10 重量方面，10rm还是5rm更适合呢。动作方面，现在只做卧推和肩举，是否要多加分离
动作。不比小年轻，现在恢复特别慢。 |
|
w*******e
发帖数: 74 | 11 This is a lot of volume. What's your 5rm, 3rm, and 1rm? How frequently do
you plan to increase the weight? |
|
s****e
发帖数: 1984 | 12 4/3, yoga 60 minutes
4/4, yoga 60 minutes
4/5, crossfit 60 minutes
Conditioning: Partner or Team WOD – 1 person works at a time
-1k Row
-150 Wall Balls(20/10)
-100 kbs (24/16)
-75 Plate lunges(45/25)
-50 HSPU
-1k Row
下课要接人，只做了500M row, 33 plate lunges, 25 pike push up，甩掉partner就
跑了.
4/6, rest
4/7, crossfit 60 minutes
Strength: Deadlift – 5RM (75/95/115/125)
Conditioning:3 rounds for time of…
-400m Run
-8 Deadlift (75)
-16 Step ups
40 Russian twists w plates |
|
l******l
发帖数: 2679 | 13 这些都是实践的体会，不是什么精确科学。
就是平时用的1rm，6rm， nrm等也只是对一般人的参考而已。用10rm或nrm推算1rm很不
可靠。有的人到了5rm，再加个20lb就给卡住了，一个都做不出。只有像powerlifter那
样做上一个才是真正的1rm。 |
|
s*********0
发帖数: 915 | 14 我看网站了 但是 5RM 是说第五周吗 肩膀疼的意思 就是 因为不是下蹲吗 然后感觉发
力 然后感觉现在酸酸的 |
|
S********t
发帖数: 3431 | 15 谢谢，休息了4天了，确实感觉恢复了不少，应该不是受伤，只是有点过度刺激肌肉了
。休息满一周准备deload到60%重量慢慢练，争取把动作做标准做到位，给大腿适应和
恢复生长的时间。训练还是应该要有耐心，不能急于求成。等过两个月恢复到现在的
5rm重量后开始逐渐找endurance和strength gain的平衡。 |
|
S********t
发帖数: 3431 | 16 平台怎么定义的？连续3次workout都有failure吗？
我也是上肢基础差,OH练了才1个月，最近连续两次workout都有failure了，很沮丧，现
在才做到95lb（不过还是比1个月前有进步，当时5rm连80都不到）。我吃的也挺多的，
1个月体重160LB->166LB了。
BP也很差，上次125LB做到最后一组也fail了就差最后一个，看到大家都是推体重以上
深感羡慕。
现在每次做BP和OH就很吃力，开始怀疑是上肢力量的基因不好。。。 |
|
Y****I
发帖数: 309 | 17 脚的位置有点偏宽，和肩膀宽度差不多的情况下登地发力效率会比较高，尽量脚尖向外
下蹲时候膝盖向外走，往里边走的话大腿hamstring发力效率低而且容易受伤。不用刻
意抬头挺胸，收紧前边的腹部和后边的lowerback，保持脊柱是直的。刻意挺胸是脊柱
是弯的容易受伤，加油。以后做3-5rm大重量的时候最好有人spot |
|
t*********n
发帖数: 1105 | 18 按最近单位大家轮流生病，俺也病了两次，力量下降一些。加上其他原因深蹲停了快两
个月，最近重新开始发现5rm减了30磅。 |
|
d******u
发帖数: 1142 | 19 看了网上的评论，有些人主张用，有些主张不用。
请问用腰带会真的更安全么，比如比如深蹲和硬拉 3rm-5rm 的时候？ |
|
u***n
发帖数: 21026 | 20 那我觉得应该比180还多一点，我都是5RM， 估计咬咬牙1RM还能更重些 |
|
u******a
发帖数: 7843 | 21 我觉得 dl 是唯一不能这么玩的动作. 轻重量和大重量发力太不一样了...训练的时候
也是, dl 都是用极大重量, 如果不用 5rm 以上的重量练那还不如不练 dl. |
|
s***r
发帖数: 358 | 22 This is the first PR of any sort I have had since September, 2015:
I was trying to get my 5RM for my next cycle but got this instead. |
|
|
|
s***r
发帖数: 358 | 25 Actually it's kinda embarrassing - the weight on the bar was less than what
I squatted a year ago for 5. But still thanks! |
|
s***r
发帖数: 358 | 26 You spoke, I listened :) |
|
v*****r
发帖数: 2325 | 27 a simple routine i use for strength training, not a long list, very simple
to remember
1)push (any of the push type moves: bench press, push up, military press,
handstand push)
2)pull
3)hip and knee dominant moves
4)rotate
cover both max strength and explosive strength:
use 3-5RM slow tense move, then do explosive version:
punch, jab for 1)push
swing for 2) pull
jump for 3)
rotation jump , sweeping kick, hook, cross, or golf swing/baseball swing for 4) |
|
|
v*****r
发帖数: 2325 | 29 伊长篇大论, 我读了两便, 要点如下:
learn correct form
he follows "train to failure"
day 1 -- 8RM, 5reps * 5, 1-1.5 min break
day 2 -- 5RM, 3 warming sets (5 reps only); 3 working sets, each set to
failure
find 停滞点 and work on it specifically, i like this trick.
introduce variation, flat/incline/decline bench
90% 1RM 4- 10 reps one day
20~25% 1RM high-rep, max range, quick pace, deep breathe for recover, i like
this trick too |
|
v*****r
发帖数: 2325 | 30 all weight in LBS, 1RM when not indicated with reps...
Bench press
===========
free weight flat bench 165lbs with spotter, finally press body weight!
variations: vertical 190, smith 175 x 4, dumbell on stability ball (
55 + 55) x 4, one arm push up x 1-2
Squat
========
185 x 5
standing long jump 2.3-2.5m
pull up 5RM
==========
bodyweight + 10
Deadlift
==========
245 (3 weeks ago)
power clean
==========
120
Overall Endurance:
event, my score, good score
one minute of push-ups,?, 50-60 a |
|
v*****r
发帖数: 2325 | 31 today failed to press 205 on vertical, might read wrong number the other day
. or strength flunctuates. or it was set up easy the other day. good with 190.
60 + 60 dumbbell on flat bench, almost pressed up 75%, no spotter, afraid of
injury, didn't complete.
but at least i could do 120 power clean, which i used to get dumbbells to
shoulder level...
pull up 5RM = BW + 10, first time try add weight since 5 years ago. my goal is +135, 1Rm will be 335 including BW, good to do one-arm pull up 1rep. t |
|
v*****r
发帖数: 2325 | 32 TODAY WENT TO GYM FOR CARDIO, 完了做AB AND CORE.
果然很弱
OVERHEAD SQUAT 刚开始60LBS 都做不了. MASSIVELY HUMBLED, START FROM 35LBS,适应了一下动作, 慢慢的做到55LBS, 60LBS的BARBELL 被人拿走了, 没有再试了...我一直对着镜子做观察自己的POSTURE, 发现我的ELBOW会弯一点当我SQUAT 到底的时候... 这不好吧...
PLANK ONLY 2'30'', +35LBS 40''
很佩服FITFORFUN 一上来就OVER HEAD SQUAT 60LBS, 还有早期板上某为壮实 135LBS...
FITFORFUN +90LBS PLANK 60''
SITUP/CRUNCH +35LBS OKAY, SHORT SESSION TODAY, DID NOT YET PYRAMID TO FIND 5RM |
|
|
v*****r
发帖数: 2325 | 34 来自主题: Weightlifting版 - DL问题 hand and core strength is the most important areas of functional strength.
try hand grippers to develop hand strength (it's convenient and can do in
your office and home)
http://www.ironmind.com/ironmind/opencms/Main/captainsofcrush.html
this one provides progression from 60lbs to 200lbs grip resistance.
a bit pricy tho.
i am using everlast extra strength gripper, but it becoming +5rm |
|
v*****r
发帖数: 2325 | 35 this morning passed by a fit24 club, stayed 25 min
DL 255 * 2 reps, 2nd rep use all overhand grip, seems that no reduction from
3 weeks ago.
barbell BP, 175 with spotter help, still short of it
turned out 155 * 3reps is even kind of hard after that.
maybe 12 hours ago tried too many 5RM BP, not yet recovered or more and more
NOT familiar with Barbell BP move.
use 165 lbs BW class
DL 295, about 30 lbs short
BP 185, about 20 lbs short
SQ 245, don't know my current 1rm, maybe 40-50 short
clean 18 |
|
v*****r
发帖数: 2325 | 36 来自主题: Weightlifting版 - 郁闷了 agree, now i feel my endurance is not very good. (except it has some effect
to keep and increase 1-5RM strength)
yesterday DB BP 75 * 4 reps,
then V chest presss 220 * 2 reps
then DB BP 70 * 5reps become very hard... turned out the 2nd rep left DB
fell down (still under control and land on my chest softly)... then i
started another set of 5reps, barely finished it...
didn't see much increase in my Barbell BP this morning.... maybe not yet
fully recovered from yesterday afternoon... or maybe Ba |
|
v*****r
发帖数: 2325 | 37 i would prefer low reps 3-4 time a week with heavy hand gripper.
do too many too often, ligaments in your palm will 炎症
low reps with 5RM is good to develop max strength without much bulking (if
you have decent muscle mass before)
8+ RM and high reps is good to develop muscle size. |
|
i***l
发帖数: 4182 | 38 【 以下文字转载自 Fitness 讨论区 】
发信人: crossfit (kettlechallenge), 信区: Fitness
标 题: Re: ZT 俄特种部队阶梯训练突破引体向上
发信站: BBS 未名空间站 (Thu Sep 23 21:04:28 2010, 美东)
我以前帖过的pavel 的program,他以前是苏联特种部队教官
The 5RM Russian Pullup Program
Day 1
5, 4, 3, 2, 1
Day 2
5, 4, 3, 2, 2
Day 3
5, 4, 3, 3, 2
Day 4
5, 4, 4, 3, 2
Day 5
5, 5, 4, 3, 2
Day 6
off
Day 7
6, 5, 4, 3, 2
Day 8
6, 5, 4, 3, 3
Day 9
6, 5, 4, 4, 3
Day 10
6, 5, 5, 4, 3
Day 11
6, 6, 5, 4, 3
Day 12
off
Day 13
7, 6, 5, 4, 3
Day 14
7, 6, 5, 4, 4
Day 15
7, 6, 5, 5, 4
Day 1 |
|
l********y
发帖数: 1327 | 39 很不错,补充一点,可以先用6-10rm在进入平台期以后改成1-5rm突破瓶颈,周而复始循序
渐进. |
|
w***w
发帖数: 10821 | 40 古城里还有很多不能错过的古迹，这里就不一一描述了~~
下得山来，有些口渴，看到冷饮摊，很简陋的那种，也不认识，两个大玻璃缸里的，泡
着一些椰果、酸柑、荔枝果肉，随便来了一杯，1.5RM，给了硬币，5角那个马上被退回
来，“singapore cent”，原来不是马来币~~老板太诚信了有木有，新加坡币值可是马
来的2.5倍~~
夜幕慢慢降临，花车上闪起了花灯，一辆接一辆的，很漂亮很有气势，居然有听到马来
STYLE,汗~~
走到河边，有些累了~~看到沿河两岸紧挨的各色酒吧，人影攒动，仿佛更热闹了~~坐上
游船，清风徐徐，看夜晚的马六甲河惬意的狠~~ |
|
w***w
发帖数: 10821 | 41 古城里还有很多不能错过的古迹，这里就不一一描述了~~
下得山来，有些口渴，看到冷饮摊，很简陋的那种，也不认识，两个大玻璃缸里的，泡
着一些椰果、酸柑、荔枝果肉，随便来了一杯，1.5RM，给了硬币，5角那个马上被退回
来，“singapore cent”，原来不是马来币~~老板太诚信了有木有，新加坡币值可是马
来的2.5倍~~
夜幕慢慢降临，花车上闪起了花灯，一辆接一辆的，很漂亮很有气势，居然有听到马来
STYLE,汗~~
走到河边，有些累了~~看到沿河两岸紧挨的各色酒吧，人影攒动，仿佛更热闹了~~坐上
游船，清风徐徐，看夜晚的马六甲河惬意的狠~~ |
|
w*******y
发帖数: 60932 | 42 Starting 1/25 Staples will have the HP 8.5x11 Multipurpose 20lb/96 bright 5
Ream Case Paper for .50!
You could also use the 15% off coupon to get a crazy price on paper
item number 900314
Please be easy its my first deal post.
|
|
