jeg kjører bein 2 ganger i uka. Har en "power day" og en muskelvekst dag. Har beinøkt på tirsdag og fredag, funker utrolig bra.
Tirsdag : Power day, lower body.
Målet er å løfte så tungt som du klarer med 3-4 min pause mellom hvert sett.
Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
Så på fredag er det muskelvekst, kjører da med kortere pauser og flere reps. Ca 70% av vekten på tung dagen.
Fredag: Lower body hypertrophy day.
Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Her er link til programmet om du vil ha mer info
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
