Druze moj savet ti je da radis Full body workout 3 puta nedeljno i to treninge koji se uglavnom sastoje od osnovnih vezbi (compound exercises) ! To je najbolji trening za izgradnju misica i sagorevanje masnih naslaga !
Benefit #1: Greater Frequency Per Muscle Group
The more frequently you stimulate a muscle to grow, the more it'll grow (provided you're training fresh and are hitting the muscle with a variety of stimuli through varying rep ranges, etc.).
With full body workouts, you can expect to hit each major muscle group 3-4 times weekly. That's a tremendous amount of stimulation! Try doing this with a split-based setup and you'll likely be conducting, at minimum, 3-4 weight training sessions daily. Not only would this be impractical, improbable, implausible, and every other word beginning with "im," but at that point, it's no longer a split routine!
Benefit #2: Greater Energy Expenditure Per Workout
Full body workouts will yield a greater energy expenditure per workout when compared to split routines because of the large amount of muscle mass being taxed in each session.
Think about it; what requires more energy, a biceps/triceps session or a workout beginning with squats and followed up with dips, good mornings, and chins? If you selected the latter option, you're correct. If, however, you went with the former, please go join the personal training team of your local fitness club. You'll fit right in.
Today is arm day! Off to the gym!
That said, full body workouts will allow you to either:
A) Eat more without gaining additional fat.
B) Skip that 15 minutes of boring cardio after your weight training session.
C) Gain mass with little to no fat gain or even slight fat loss.
Personally, I'd go with option A, but ultimately, it's up to you.
Benefit #3: Greater Depletion Leading to Greater Supercompensation
A full body workout basically leaves your body saying "WTF?" A ton of microtrauma, protein degradation, and glycogen depletion has just occurred, leaving the body in an extremely primed state for nutrient uptake and anabolism to take place. Provided you give the body what it's asking for nutritionally, a superior supercompensatory effect will result.
Benefit #4: Greater Anabolic Hormone Stimulation
Taxing a large amount of muscle mass in a given session results in a greater acute increase in plasma anabolic hormone concentrations. Because this increase is so short lived, it's been debated as to whether or not it has any real impact on the muscle growth process. Having said that, I'd guess that even a brief increase in anabolic hormones is of value since the increase is occurring at such a sensitive time (when the body is primed for anabolism and massive amounts of nutrients are being consumed).
Nadam se da znas engleski
... Testosteron,growth hormone i insulin like growth hormone,su krucijalni hormoni za izgradnju misica i sagorevanje sala,a lucenje istih se postize NAJBOLJE ako se angazuju vece misicne grupe u jendom treningu koji NIKAKO ne treba da traje duze od 50 minuta,jer se posle tog perioda ogromnih napora luci npr. kortizol a to je katabolicki hormon tj. hormon koji razgradjuje misice a ne dira salo ! Evo ti mali primer kako izgleda taj trening :
Treba dakle da izaberes neku osnovnu vezbu za svaki misic i uradis 3 serije ,recimo meni jedan od treninga izgleda ovako :
1. Cucanj 3 serije
2. Bench 3 serije
3. povlacenje sipke u pretklonu (za ledja) 3 serije
4. military press 3 serije
5. Uski bench 2 serije
6. Biceps pregib sipkom stojeci 2 serije
7. Listovi 2 serije
8. Trapez 2 serije
Naravno neki drugi dan izaberes druge vezbe i menjas im redosled posle nekog vremena,napredujes u tezinama ,kombinujes superserije itd itd. da ne bi dostigao stagnaciju... Ja recimo od supsa koristim whey i dextrozu i dugo nisam imao nekog specijalnog napretka od split sistema,i onda sam malo istrazivao,nasao ovaj program i za mesec dana mi je SVAKI MISIC napredovao i desilo se nesto sto se nije desilo neko vreme a to je da su mi ruke porasle u obimu za 1,5 cm... Eto to je moje misljenje,ako hoces probaj ! Ova 3 hormona su NAJBITNIJA u izgradnji misica i sagorevanju sala i naucno je dokazano da se DALEKO bolje luce u slucaju aktiviranja veceg broja velikih misica ! Poz
