picioare slabe

[dbz]

salut am 20 ani , 177 cm ,70 kg, si am o problema cu dezvoltatul picioarelor.fac genuflexiuni de 2 ani program saptamanal (in fiecare miercuri 4 serii 8-10-12-8 repetari cu greutate constanta ,indreptari 4 serii 8-10-12-8repetari tot greutate constanta ptr bicepsul femural )insa masa musculara pe care am acumulat-o in tot acest timp e insuficienta ,la modul ca nici macar nu pot purta o pereche de blugi fara a ma simti jenat de cum imi vine(astfel port mai mereu pantaloni sport de care sincer m am saturat).Definire am dar cand ma uit in oglinda vad picioarele unui adolescent de 17 ani nu a unui om de varsta mea(inclusiv oasele mi se par cam scurte,nedezvoltate, tibia in special).Hrana e consistenta 4 mese de baza, plus 3 batoane proteice si fructe ptr vitamine luate la interval de 2 ore pe parcursul zilei.Nush care ar fi cauza...oare imi inhib psihologic cresterea picioarelor prin autosugestie?

[erik]

Ma indoiesc ca este posibil asa ceva - sa-ti inhibi cresterea prin autosugestie.
Eu cred ca antrenamentul si alimentatia ta nu sunt foarte bine adaptate nevoilor tale. Crezi ca ai putea pune o poza sa vedem despre ce vorbesti in legatura cu "oasele nedezvoltate" ?

[MarioLopez]

salut am 20 ani , 177 cm ,70 kg, si am o problema cu dezvoltatul picioarelor.fac genuflexiuni de 2 ani program saptamanal (in fiecare miercuri 4 serii 8-10-12-8 repetari cu greutate constanta ,indreptari 4 serii 8-10-12-8repetari tot greutate constanta ptr bicepsul femural )insa masa musculara pe care am acumulat-o in tot acest timp e insuficienta ,la modul ca nici macar nu pot purta o pereche de blugi fara a ma simti jenat de cum imi vine(astfel port mai mereu pantaloni sport de care sincer m am saturat).Definire am dar cand ma uit in oglinda vad picioarele unui adolescent de 17 ani nu a unui om de varsta mea(inclusiv oasele mi se par cam scurte,nedezvoltate, tibia in special).Hrana e consistenta 4 mese de baza, plus 3 batoane proteice si fructe ptr vitamine luate la interval de 2 ore pe parcursul zilei.Nush care ar fi cauza...oare imi inhib psihologic cresterea picioarelor prin autosugestie?

Pt Coapse poti face urmatoarele exercitii :
trebuie sa faci genuflexiuni cu haltera sau cu gantere de 10 kg fiecare!! intre timp iti antrenezi si gambe, glutei sau bicepsii , apoi impins la presa fandari cu gantere sau haltere ! , flexii , extensii
Pt Gambe : ridicari pe varfuri cu gantere de peste 10 kg fiecare chiar 15 kg , sau ridicari de gambe la o presa pt gambe
Unii culturistii..evita dezvoltarea acestor muschi datorita incapatanarii (acestor 2 grupe de muschi si supraantrenamentul asupra acestoru si aparitia febrei musculare)

[Lukian]

salut am 20 ani , 177 cm ,70 kg, si am o problema cu dezvoltatul picioarelor.fac genuflexiuni de 2 ani program saptamanal (in fiecare miercuri 4 serii 8-10-12-8 repetari cu greutate constanta ,indreptari 4 serii 8-10-12-8repetari tot greutate constanta ptr bicepsul femural )insa masa musculara pe care am acumulat-o in tot acest timp e insuficienta ,la modul ca nici macar nu pot purta o pereche de blugi fara a ma simti jenat de cum imi vine(astfel port mai mereu pantaloni sport de care sincer m am saturat).Definire am dar cand ma uit in oglinda vad picioarele unui adolescent de 17 ani nu a unui om de varsta mea(inclusiv oasele mi se par cam scurte,nedezvoltate, tibia in special).Hrana e consistenta 4 mese de baza, plus 3 batoane proteice si fructe ptr vitamine luate la interval de 2 ore pe parcursul zilei.Nush care ar fi cauza...oare imi inhib psihologic cresterea picioarelor prin autosugestie?
Ai putea incerca la geno sa faci piramidal sau sa faci minim 20 de repetari dar intensitatea sa fie mare sunt 2 metode folosite cu succes cand e vorba de geno. Spui ca nu ai crescut la picioare? Cate kg ai crescut in total?

[BogdanMM]

poate ca greutatea ``constanta`` este problema.... la constructia masei musculare greutatea trebuie sa creasca.. incearca presa, extensiile pt cvadricepsi la aparat, .. la sala la care ma antrenez acum pt picioare pot face doar genu si presa, nu am aparat de extensii.. si in urma cu cateva zile am vazut o poza cu coapsele mele din decembrie, pot spune ca am scazut in volum muscular vizibil .....

[dbz]

In primul rand ms pentru raspunsuri ,in al doilea rand :am pornit de la o greutate corporala mica , la 18 ani 57 kg(tip ectomorf) ...probabil dieta si schimbarea metabolismului m au ajutat sa castig 13 kg , dar nu pot spune ca acestea sunt numai masa musculara(40%).M am axat in acest timp numai pe picioare(miercurea)- si pe pectorali,bicepsi(luni) umeri,trapez(marti),spate,tricepsi,(vineri)- in ceea ce priveste trenul superior. Astfel ca abdomenul meu nu e nici de departe definit.Asta nu ma deranjeaza,scopul meu este sa ajung la o masa musculara la nivelul trenului inferior frumoasa la vedere si de care sa fiu mandru atunci cand port o pereche de jeensi.M-am axat numai pe exercitiile libere ptr ca acestea sunt cele mai bune atunci cand vine vorba de masa musculara.Am decis ca numarul repetarilor sa fie de maxim 12 ptr ca in cazul tipului meu somatic un nr.mai mare ar fi prea solicitant.Totusi stagnarea asta,mai bine spus lipsa progresului ma va determina sa-mi schimb antrenamentul picioarelor cu unul piramidal cum mi-ati recomandat.

[Florin D]

Cum mi-e lene sa traduc dar vreau sa-ti dau raspunsul deci sa speram ca stii engleza.
Programul asta e fabulos cel putin la mine a mers perfect dar sa fii pregatit sa suporti durerea si sa-ti tii mancarea in stomac( eu mai fac drumuri rapide pana la baie si acum sa dau o vulpe argintie si asta nu nu mi se intampla decat la exercitiul asta).
Foloseste o bara [[ aparatul smith (bara culisanta) e de preferat ca pana la urma iti vor ceda picioarele si e bine sa poti opri bara rapid ]] echivalenta in greutate cu greutatea proprie sau mai mare si fi pregatit sa plangi de durere la ultimele repetari.
Asa ti-am zis la ce sa te astepti daca urmezi corect programul si intensitatea ceruta, acum programul :

Read it and weep. This program is brutal! It's beyond painful. In fact, it's so tough, it's almost obscene! If the notion of overtraining is an issue for you -- turn the page. This routine is for the guy who isn't afraid to inflict some serious stress on his thighs and force them into growth! And that, it will definitely do. But it's gonna hurt ya.
ARE YOU TOUGH ENOUGH?
Under normal circumstances, legs are the toughest bodypart to train, which is why they're so often neglected. They're also easy to ignore. (Hey, just don't look down). Now,I know what you may be thinking, "I never skip a leg day!" But the fact that you train legs as often and as long as every other bodypart isn't enough. Legs require considerably more effort because they're so much stronger than any other bodypart. Yet, just because
you can push more weight with your legs than you can with your arms doesn't make it any easier. That increased workload makes it more strenuous to the endocrine system in general. That's why you can actually get nauseous after an intense leg session and the routine being proposed here is most definitely intense. But it works. Do you have the stomach for it?
PREPARING FOR BATTLE
If you're still up for the challenge, this is what you'll need to do. First off, it's necessary that you not train the day before working legs. You want maximum energy for the task at hand. It would also be a good idea to take the following day off. You should be so depleted from this workout that you're going to need it !
BRING ON THE PAIN!
The workout will consist of 4 tri-sets executed in a back to back fashion. That's 8 tri-sets, or a total of 24 individual sets. What's that you say? Sounds like a lot? Tell me something I don't know. Anyway you slice it, when you want to blast a muscle group into new growth, it will require a more voluminous workload. The "heavy weight/low rep" method, in which you bring each set to total failure, thereby negating the need for multiple sets, just doesn't apply to legs. You can only go so heavy before you risk a
rupture, annihilate your knees, or blow out your back. The only answer is sets and reps -- and lots of 'em. Don't think this means using little pussy weight. You need to go heavy
AND do high reps. (Sound's like fun, doesn't it?) Even many advocates of HIT (high intensity training) agree that legs respond better to higher reps. And that's what you're going to do.
Each tri-set will consist of the three movements. The first will be a set of 20 rep squats.The second will be a heavier lower rep movement. The third will be a repeat of the first --20 full rep squats. This tri-set is performed with no rest in-between sets! Getting scared yet?
GENTLEMEN, START YOUR LIMPING
Naturally, high rep squats must be performed with a much lighter weight than you would normally use. The intention of the first set is to flush the legs with blood and get a pump.The second set will be the "main stress" set -- a heavy compound move that will engage all the major muscles. The final squat set will bring blood flow back into the legs,removing lactic acid saturating them with nutrients. Due to the excessive stress on the entire body, this procedure is extremely anabolic. And oh yeah, it hurts like hell.

Here's the run down of the entire workout:

*Tri-Set One:
Start with twenty reps of full range squats. Follow immediately with a set of slow,deliberate Leg Extensions. Obviously, you won't be able to handle very much weight after the squats but go with as heavy a weight as possible while avoiding all momentum.Slow and steady is the key. Shoot for 4-6 smooth reps or just short of failure, which will come pretty quickly.
Once completed, do another 20 reps of squats. Even if you can only use the weight of the bar, even if you can't use any weight and all and you're just doing deep knee bends -- do it! Don't stop until you complete the set.
That's one

Rest for 4 minutes and continue on.

*Tri-Set Two:
This time you'll do twenty reps of full squats followed immediately by heavy slow Hamstring Curls in the 4-6 rep range, followed immediately by another 20 reps of squats.

Rest for only 2 minutes. Keep the intensity!

*Tri-Set Three:
Another twenty reps of full squats followed immediately by slow Leg Presses in the 6-10 rep range followed by another 20 reps of squats.

Now you can rest for up to 5 minutes. It's time for the last mile, so go all out!

*Tri-Set Four:
Twenty reps of full squats followed immediately by steady Hack Squats. Accentuate the slowness of the pace in both the concentric and eccentric motion. They should each be at 4 seconds up and 4 seconds down. Work in the 6-10 rep range and finish up with another 20 reps of squats. If you can do more than 20, go for it !

Normally this would be enough for most mortals but if you want the deluxe "he-man" version, rest for 10 minutes and repeat the entire sequence.
As you can see, this routine is relentless. Due to its punishing properties, it's meant to be conducted for a total of no more than one session a week for six weeks. After that, train legs as you would normally. After this torture session your old leg workouts should seem like a day at the beach!

NO CRYING ALLOWED
Don't say you weren't warned. This program isn't for everyone. It's strictly for the fiercest of warriors who will stop at nothing to possess thick, powerful "tree trunk" legs with cuts and folds like layered cables running throughout. Don't be surprised to find an inch or two more on the tape measure as well. As an additional benefit, you'll develop extraordinary stamina and glutes as tight as steel. And if anyone says you need to still do cardio to increase your heart rate, you have my permission to smack them in the head! This routine will test your lung power far beyond anything you've ever imagined! Have you got what it takes? There's only one way to find out. The next time you're up for a challenge try this vicious tri-set routine and bomb your legs to oblivion!
To those who are about to fry their thighs, we salute you.

[Florin D]

Da trebuie sa postez si poemul nu pot sa ma abtin eu l-am tiparit si l-am pus pe perete.

Down the road in a gym far away
A young man was heard to say,
"No matter what I do, my legs won't grow!"
He tried leg extensions, leg curls, leg presses too.
Trying to cheat, these sissy workouts he'd do!
From the corner of the gym where the big guys train,
Through a cloud of chalk and the midst of pain,
Where the big iron rides high, and threaten lives,
Where the noise is made with big forty-fives,
A deep voice bellowed as he wrapped his knees,
A very big man with legs like trees,
Laughing as he snatched another plate from the stack,
Chalked his hands and monstrous back,
Said, "Boy, stop lying and don't say you've forgotten!
Trouble with you is... you ain't been SQUATTIN'!

[Lukian]

Ai ceva poze before and after?

[dbz]

Nu stiu daca in cazul tipului meu somatic mai mult
inseamna neaparat mai mare ,programul urmarit de tine subliniaza intensificarea exercitiilor printr-un nr. de repetari
mare(cel putin pentru tipul meu somatic) si pauze scurte intre executari(consider ca 2 minute intre repetari sunt esentiale pentru oxigenare ).Eu ma tem sa nu pierd mai multa masa urmarind acest gen de
antrenament(inainte sa merg la sala pe vremea cand aveam vreo 17 ani
un medic imi recomandase sa fac zilnic 240 genuflexiuni
fara greutati 3 serii a cate 80,pe zi ,dimineata ,dupa pranz si inainte de culcare executate lent ...recunosc ca dobandisem forta
in picioare dupa cateva luni dar la capitolul masa musculara nu stateam bine.)As vrea sa stiu ce tip somatic ai tu si daca dupa alea 6 saptamani
ai dobandit doar forta sau si masa musculara.Un exercitiu poate fi intens si prin-un nr.de repetari mai mic cu putina concentrare si atentie.

[dbz]

da ar fi interesant sa pui o poza before and after sa vedem ce progres ai facut (daca acest program a functionat intradevar).

[katalin]

scuze de offtopic dar, Florin D poti sa afisezi linkul de unde ai luat programul ? pentru ca m-ar interesa astfel de programe si la alte grupe musculare ( si sunt sigur ca si altii ar vrea sa afle si astfel de modalitati de antrenare )

[Florin D]

Scuze dar nu am poze dinainte voi face cateva saptamana asta cand pot.
Am pus si masa musculara dar ideea importanta este ca am capatat rezistenta si forta ,pana la urma programul nutritional conteaza cel mai mult si mai putin exercitile. Nu ai cum sa pierzi masa musculara daca te alimentezi corect asta e imposibil piezi masa doar cand nu ai o alimentatie bogata si muschii trebuie sa se devoreze intre ei pentru a-si obtine nutrienti( adik daca azi faci picioare si nu mananci muschii vor distruge(arde) tesutu muscular din partea superioara a corpului pentru a se putea vindeca si creste).
Programul este din cartea lui Nelson Montana-Bottomline Bodybuilding.

[cristi1850]

salut am 20 ani , 177 cm ,70 kg, si am o problema cu dezvoltatul picioarelor.fac genuflexiuni de 2 ani program saptamanal (in fiecare miercuri 4 serii 8-10-12-8 repetari cu greutate constanta ,indreptari 4 serii 8-10-12-8repetari tot greutate constanta ptr bicepsul femural )insa masa musculara pe care am acumulat-o in tot acest timp e insuficienta ,la modul ca nici macar nu pot purta o pereche de blugi fara a ma simti jenat de cum imi vine(astfel port mai mereu pantaloni sport de care sincer m am saturat).Definire am dar cand ma uit in oglinda vad picioarele unui adolescent de 17 ani nu a unui om de varsta mea(inclusiv oasele mi se par cam scurte,nedezvoltate, tibia in special).Hrana e consistenta 4 mese de baza, plus 3 batoane proteice si fructe ptr vitamine luate la interval de 2 ore pe parcursul zilei.Nush care ar fi cauza...oare imi inhib psihologic cresterea picioarelor prin autosugestie?


esti rahitic:|:))

[Maryus]

Cracanel iara te bagi tu ? Enerveaza-ma cacatule ca ajungi la Senzational Diaconescu titlul MISTERIOASA DISPARITIE A UNUI COCALAR.Vrei sa iti faca astia serial stai drq in banca ta de tocilar gras umflat batoza ce esti.

[dbz]

este clar ca nu ai inteles nimic din scopul acestui forum ...este hilar sa te amuzi singur de propriat-ti prostie?

[cristi1850]

cei mai naposim f-u-t-u-t in ***

[Alessandro]

cristi esti handicapat sincer
@dbz...o parere este aceea ca probabil picioarele tale sunt si limitate genetic. sunt alltii cu o forta extrem de mare....dar deloc voluminosi la aceasta grupa....probabil ca mai tre lucrat si la alimentatie, la odihna, suplimente. in ceea ce priveste antr, ca si ceilalti baieti iti dau un sfat asa cum mi-a mers mie mai bine in ultima perioada cand ma antrenam....faceam superserii si combinam astfel: genu cu bara pe fata+extensii la aparat pt cvadriceps apoi indreptarile (cu genunchii indoiti)+flexii la aparat pt bicepsii femurali.

[cristi1850]

Cracanel iara te bagi tu ? Enerveaza-ma cacatule ca ajungi la Senzational Diaconescu titlul MISTERIOASA DISPARITIE A UNUI COCALAR.Vrei sa iti faca astia serial stai drq in banca ta de tocilar gras umflat batoza ce esti.
***** esti tu bai naposim

[Bogy]

Cracanel iara te bagi tu ? Enerveaza-ma cacatule ca ajungi la Senzational Diaconescu titlul MISTERIOASA DISPARITIE A UNUI COCALAR.Vrei sa iti faca astia serial stai drq in banca ta de tocilar gras umflat batoza ce esti.

sincer sper sa nu se intample ceva sa ia domnu moderator o masura impotriva ta doar ptr k acest cristi pur si simplu nu shtie sa se exprime si dupa parerea mea in caz ca moderatorul vrea sa tina cont de ea nu i`ar strica 1 ban asa sa invete cand trebuie sa vb si sa taca la faza cu "rahitic" e prea... omu ii cere nijte sfaturi si el supune "ejti rahitic"

[Alessandro]

salut am 20 ani , 177 cm ,70 kg, si am o problema cu dezvoltatul picioarelor.fac genuflexiuni de 2 ani program saptamanal (in fiecare miercuri 4 serii 8-10-12-8 repetari cu greutate constanta ,indreptari 4 serii 8-10-12-8repetari tot greutate constanta ptr bicepsul femural )insa masa musculara pe care am acumulat-o in tot acest timp e insuficienta ,la modul ca nici macar nu pot purta o pereche de blugi fara a ma simti jenat de cum imi vine(astfel port mai mereu pantaloni sport de care sincer m am saturat).Definire am dar cand ma uit in oglinda vad picioarele unui adolescent de 17 ani nu a unui om de varsta mea(inclusiv oasele mi se par cam scurte,nedezvoltate, tibia in special).Hrana e consistenta 4 mese de baza, plus 3 batoane proteice si fructe ptr vitamine luate la interval de 2 ore pe parcursul zilei.Nush care ar fi cauza...oare imi inhib psihologic cresterea picioarelor prin autosugestie?
nu stiu daca iti inhibi cresterea in masa musc a picioarelor....dar in orice caz o gandire pesimista are efect "daunator". nu trebuie sa mai fi complexat si frustrat, ca in ciuda antr nu poti progresa...deocamdata. tre sa gandesti pozitiv si sa ai incredere. si sa perseverezi...

[Alessandro]

trebuie sa adopti o gandire, o critica obiectiva, tu esti sg care poate descoperii unde este problema. pornind de la sfaturile baietilor, trebuie sa studiezi fiecare amanunt si cu siguranta o vei scoate la capat:) si app de 2 ani in fiecare miercuri acelasi program?

[Lukian]

Aici chiar ca e momentul ca un moderator sa intervina !

[katalin]

Maryus am ras in hohote cand am citit postul tau...care este adevarat totusi...genul de oameni precum cristi1850 nu au ce cauta pe acest forum

[Trancio]

gizas...ca sa zic asa...