Diario Do Fast - Stronglift 5X5

[lelesk 9]

Tipo meu treino tinha muita retenção, era um braço um pouco mais feio, tá mais bonito agora, chegou a cair 1cm acho, qnd tava com a creatina, ai agora nesse 1 mes e meio de treino, caiu 1cm mas a qualidade melhorou, mas as cargas tão boas, paralelas bw+24kg chin bw+12kg

[Heezy 6]

Se não me engano, dá pra dar um intervalo até maior que 5 minutos, conforme necessidade. (Li isso em algum lugar que não lembro agora.)

[Azzizika 0]

Uma dúvida, no StrongLift não se treina biceps nem triceps ?

[Heezy 6]

Uma dúvida, no StrongLift não se treina biceps nem triceps ?

Os compostos treinam indiretamente e tem os chin-up's e paralelas também

[Azzizika 0]

Teria como trocar o chin-up ? meu treino entao ficaria assim, com aumento das cargas +/- por treino ?

A.

Agachamento 5x5

Supino 5x5

Remada Curvada 5x5

Paralelas 5x5

B.

Agachamento 5x5

Elevação em cima da cabeça (militarombro) 5x5

Terra 5x5

Barra fixa 5x5

Editado Outubro 7, 2012 às 19:14 por Azzizika

[ResilientRise 107]

O terra eh só 1 de 5 e nao 5x5. E barra fixa ruleia mais que chin up na minha opinião.

[Azzizika 0]

barra fixa nao é a mesma coisa que chin up ? voce ta fazendo o SL a quanto tempo ? Viu resultados no corpo já ?

[ResilientRise 107]

Barra fixa - Pull up:

Chin-up.

http://www.scienceph...2_of_2_-SPL.jpg

Qual a o melhor (artigo em ingles):

So is the pull up or chin up a “better” exercise?

I guess it depends on your definition of better since neither are bad.

If you are weightlifting for good looks and to impress the ladies – looks like the chin up is best for you – high lat activity with greater biceps and pec activity.

For those worried about posture, shoulder function, and general athleticism, as well as for those that may have some shoulder pathology, the pull up may be the better option as you minimize pectoralis major activity and maximize lower trapezius muscle activity. Both are common goals when dealing with posture and upper body cross syndrome. The lower trapezius is often an area that gets weak, especially in the presence of shoulder pathology, so any exercise variation that increases lower trap involvement is a plus for me, especially when you are likely performing the exercise primarily for the latissimus.

For the athletes, especially the overhead athletes that don’t want to emphasize biceps activity especially when the body is distracting away from the body, I would say the pull up is probably better suited. Especially when you consider the above in regard to posture.

http://www.aworkoutroutine.com/pull-ups-vs-chin-ups/

Editado Outubro 24, 2012 às 20:06 por FastApologies

[Azzizika 0]

Barra fixa - Pull up:

Chin-up.

Qual a o melhor (artigo em ingles):

So is the pull up or chin up a “better” exercise?

I guess it depends on your definition of better since neither are bad.

If you are weightlifting for good looks and to impress the ladies – looks like the chin up is best for you – high lat activity with greater biceps and pec activity.

For those worried about posture, shoulder function, and general athleticism, as well as for those that may have some shoulder pathology, the pull up may be the better option as you minimize pectoralis major activity and maximize lower trapezius muscle activity. Both are common goals when dealing with posture and upper body cross syndrome. The lower trapezius is often an area that gets weak, especially in the presence of shoulder pathology, so any exercise variation that increases lower trap involvement is a plus for me, especially when you are likely performing the exercise primarily for the latissimus.

For the athletes, especially the overhead athletes that don’t want to emphasize biceps activity especially when the body is distracting away from the body, I would say the pull up is probably better suited. Especially when you consider the above in regard to posture.

Não tenho como fazer nada que precise se pendurar, tem como eu trocar por outro exercicio ? Quanto aos resultados, voce ja notou algum ?

[ResilientRise 107]

Sim, tive muitos resultados, por exemplo, antes nao conseguia fazer terra com 40 kilos, hoje faço com 80 kg LOL.

Para saber mais sobre o metodo:

Topico oficial: http://www.hipertrof...stronglift-5x5/

Traduçao do livro: http://www.hipertrof...fts-5x5-report/

Site oficial: http://stronglifts.com/

Editado Outubro 7, 2012 às 22:59 por FastApologies