Das Thema gehört gesondert, anstatt in einem anderen Thread zu verschwinden.
Aus Aktualitätsgründen, müssen einige Dinge bei der Übungsauswahl und beim RPT Einsatz berücksichtigt werden.
Kaputt durch Bankdrücken:
http://intensemuscle.com/showthread.php ... eadid=1695
http://intensemuscle.com/showthread.php ... eadid=1667
http://intensemuscle.com/showthread.php ... genumber=2
Selber Thread, Seite 1:
Few Things bro.
1) Don't do chinups, Do Rack Chins or some other machine that has progressive weight advancement that you can destroy.
2) Don't flat bench, Try doing low inclines on the smythe, hammer machines if you have them , etc..
3) Again on military's , if possible, use the smythe machine. I love nautilus shoulder presses too, I can absolutely destroy that thing, same with hammer shoulder presses.
4) Do Not rest pause your Deadlifts!
5) Dump the Cable anything! except for reverse cable curls. No cable extensions for tri's, do close grip and reverse grip on the smythe, lying skullcrushers.
And Most importantly bro, This has all been covered before. You should have read, re-read and read again the above sticky and all the information on this board, all the problems you have with your routine have been covered before and a little seraching and reading on your own you could have figured this out.
Not to come down on you or anything, I just think everyone needs to spend due time ready the stickies and the CFP thread, as alot of us who even train personally with DC did before.
With that said, this routine will change your physique. How is your eating?
1.
KEINE Klimmzüge. Macht Rack-Klimmies, aber keine normalen Klimmies.
Rackchins beschreibe ich weiter unten.
2.
NIEMALS freies Bankdrücken. In keiner Weise ABSOLUT NADA. Kein Langhantel, oder Kurzhantelbankdrücken! Siehe Links oben. Nicht fragen oder ignorieren, sondern tun und lesen. Schräg okay, aber nicht flach. Die Verletzungsgefahr spricht für sich. Als Brustersatz gibt es genug.
3.
Freies Military Press (Stehendes Schulterdrücken), NADA.
4.
Beim Kreuzheben KEINE Restpause absolvieren. Im Text von Doggcrapp meint er zudem, dass man bei einigen Bein- und Rückenübungen überhaupt kein "Rest Pause" benötigt, bzw. nutzen sollte. Macht hier normales MV.
5.
Wech mit Kabeln.
Rackchins (Rackklimmies):
http://intensemuscle.com/showthread.php ... eadid=1463
"Rack chins: Find the widest smythe machine you can (or barbell in a
squat rack) and put a bench in front of it- put the bar about shoulder height- use wrist straps and put your grip as wide as comfortably possible-put your heels up on the bench but cross your legs to take them out of the movement- your legs should almost be straight but not quite- now do chins explosively up and 8 seconds down until the full stretch- any rep that your chin doesn?t either go over the bar or hit the bar doesn?t count! Do one warm-up set and then have someone put a fixed plate barbell (like used for barbell curls) in your lap. On every rest pause the spotter grabs the barbell off the chinners lap and the chinner stands up and counts his 15 deep breaths (and he stays strapped up to the bar). Then the chinner gets back into position after 15 deep breaths and the spotter puts the barbell back on the chinners lap. I want one warm-up straight set with no added weight done for 10-12 reps and then one all out rest pause set for 15 to 20 reps with added weight (use a 30lb barbell this first time out), then 10-30 short range static reps at the end. These are going to be excruciating and tomorrow your lats are going to be killing you. This exercise is my lat width pronto exercise.
You can rig this up where you don?t need a spotter. I?ve done this before by putting my weight belt really loose around me and putting a 35lb plate down the back of it with a short chain, or you can rig up some benches where you can get that barbell off your lap but it?s much easier if you can get someone to help you for the one working rest pause set. You need to really push the stretch down the bottom and then try to explode up to the bar on every rep."
strap up to the bar at your widest grip, your ass is always lower than your feet, even at the very top, on the way up arch your back and on the way down flare your lats outward and round your back a little while you kind of (kind of) lean backwards--on the way down your lats should hurt slightly because they are flared---here try this (do a double bicep pose while sitting at your desk reading this--while doing it bring your elbows slightly forward and flare your lats outward as hard as you can....feel that? feels like they are going to cramp doenst it? thats what you want to try to do on the negative phase--- -at the very bottom with your lats flared--go for an extra inch of stretch by letting your shoulders raise upward and pushing into the stretch--then steadily explode up to the bar--for the static all you do is go down the bottom and stretch and flare your lats and lean backward slightly with that barbell in your lap--it will be freaking excruciating. You make 10 seconds your mortal, you make 20 seconds you are a god, you make 30 seconds and your an android.......alternatively you could do some short reps at the bottom but i think the stretch method works best in this case. The next day after youve done 15-20 reps rest paused of rack chins--lean over slightly and pull on a doorknob with your lat, Id be very surprised if you didnt whisper "oh my god" from the soreness. The penalty for not getting to at least 10 seconds on the static is pictures of Raul copulating with your sister in compromising positions showing up in your email
Will heißen:
Sucht euch eine Stange die euch Klimmzüge ermöglichen würde (zum Beispiel eine quere im Rack, oder sonstwas). Stellt eine Bank dahinter. Legt eure Füße auf diese. Die Bank muss so justiert werden, dass ihr beim Klimmen, JEDERZEIT, selbst wenn ihr ganz oben seid, den Arsch tiefer als eure Füße habt. Tjo, und dann macht ihr eben eure Klimmzüge.
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