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Originally Posted by lokate Thanks for your examples. That kind of examples are the things I was searching for.
So do you think that if I follow such a routine I will build more usefull strength? |
It's only one example and there are other methods that will work but I think something like I described would be more useful than a lot of the body building programs you see. If you choose multi joint exercises you can work most of your muscles in a short time and keeping the reps low allow you to lift heavier weight which is better for building strength. Sports science describes it with the S.A.I.D. principle: Specific Adaptation to Imposed Demand which means that your body adapts to the demands placed on it. If you want to be stronger you must lift heavy weights, if you want to run long distance you must run long distance, etc.
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Originally Posted by lokate And what do you think off abdominal training?
What are realy good exercises to follow(sets/reps). |
Abdominal training is important. Like any other muscle, if your trying to build strength in your abs the exercise should be hard enough that you can't do more than about 5 reps. You can do a couple of sets every day if you wish or you can do 3-5 sets 3-5 days/week. If you're trying to build work capacity or general physical prepardness you might benefit from higher reps. I've had great results with the full contact twist described in Pavel's book "Bullet Proof Abs". It's kind of hard to describe over the internet but I would recommend reading the book. You can also do side bends, the ab wheel, hanging leg raises (most people don't do it correctly), roman chair situps (use weight if they're too easy). There are others, these are just some examples.
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Originally Posted by lokate And do you think that Power off the People is a good programm.
I have read that Pavel said that u can do that routine everyday, even when you do your martial arts (or running) the same day. Do you think thats true?
I like to do the deadlift, the sidepress, and then pull-ups, bench-press and bicep curls.
Do you think thats good because only the deadlift and sidepress seems to less to me. Or maybay I can switch between one day only the deadlift and sidepress and the other day the 5 exercises I just mentioned.
Looking forward to your reaction.
Take care
Wim |
I think all of Pavel's material is great. You can workout every day if the volume is low and you cycle the weight. His Power to the People program does allow for some flexibility. You can alternate maybe deads and side press one day with squats and bench press the next. Another possibility would be to change exercises every month or so. You can do ab work and some pullups at the end of the workout, etc. You can do an easy, about half your max, set of pullups every so often throughout the day. Feel free to experiment and make adjustments based on your needs and recovery ability. If you do more exercises you might not be able to work out as often. If you're trying to build muscle mass you will need to do higher volume less often.
A few links you might find interesting.
http://www.cbass.com/HardestSitup.htm http://www.cbass.com/Synaptic.htm http://www.cbass.com/Pavel'sLadders.htm http://www.mikemahler.com/articles.html http://www.myodynamics.com/articles/ma_articles.html