jõuetu biits

Ma soovitan, et võta ülekeha kava käsile (loe mark ripptoe starting strength aka basic barbell strength). Teed kükki, jõutõmmet ja läheb käsi ka suuremaks.

http://www.t-nation.com/free_online_articl…still_beginners

The Program

The original Starting Strength program is simple — deceptively so — but Rip says that’s what makes it effective.

“Novices don’t need complicated periodization or 15 exercises for biceps,” he says. “They need a few basic exercises that work a lot of muscles, exercises that allow for consistent, progressive loading.”

The classic Starting Strength workout is as follows:

Workout 1:

A) Squat — 3 x 5

B ) Bench Press — 3 x 5

C) Deadlift — 1 x 5

Workout 2:

A) Squat — 3 x 5

B ) Press (Overhead press) — 3 x 5

C) *Power Clean — 5 x 3

*Raw rookies and general gym-goers may substitute back extensions and chin-ups for power cleans.

Workouts 1 and 2 are alternated, and performed on Monday, Wednesday, and Friday.

Week 1:

A) Monday — Workout 1

B ) Wednesday — Workout 2

C) Friday — Workout 1

Week 2:

A) Monday — Workout 2

B ) Wednesday — Workout 1

C) Friday — Workout 2

Week 3: Cycle Repeats

Why three sets of five? “Cuz’ four sets of five is too much and two sets of five isn’t enough,” says Rip. “Seriously, I’ve been doing this a long time, and this is what seems to work the best.

“To mitigate burnout, we go with only one (work-set) of five for deadlifts. In my experience, any more is too much.”

Some additional assistance work is included of course, including direct arm work.

“They’re going to do curls anyway,” says Rip, “so you might as well just pick one good exercise (barbell curls) and get strong.”