Beiträge von Lefty

  • Trainingslog Lefty- HIT

    Schrägbank belastet mehr die Schultern! Desweiteren ist durch den weiteren Griff eine geringere Dehnung der Brust gegeben und außérdem kann Schrägbank nicht ohne Partner absolviert werden!


    Dips ermöglichen durch die engere Zusammenführung der Arme eine tiefere Dehnung in der Brust und weniger Belastung für das Schultergelenk. Das weißt Du...BITTE ENTWEICHE DEM NICHT!


    Dips kann ich desweiteren ohne Partner absolvieren.


    Jup, und was ist jetzt anders als bei der Nachermüdung? Nehmen wir an Trizeps ermüdenm ich kann kene weitere Bewegung mehr ausführen und die großen Muskeln sind noch nicht am Ende. Also gehe ich schnell rüber zu Fliegende und erschöpfe diese noch, bis sie versagen! :freude:


    Grüße Lefty

  • Trainingslog Lefty- HIT

    Bitte mäßige dich im Ton! :zunge:


    Was Du mir anführst ist das originale HD 2 Proggi von Mentzer!


    Schrägbank ist leider Müll! Die Nachermüdung hat sich nach neuesten wissenschaftlichen Erkenntnissen als effektiver dargestellt. So bin ich außerdem noch nicht ausgereift für HD 2, da dieses eine brutale Intensität fordert!


    Außerdem sind Dips keine Trizepsübung! Bitte besinne dich!


    Grüße Lefty

  • Trainingslog Lefty- HIT

    Servus...


    Diesen Sonntag gehts wieder richtig los und diesmal mit folgenden Plan:


    Mo: Rücken, Bizep


    Kreuzheben


    Negative Klimmzüge eng im Untergriff im Supersatz mit
    Überzügen


    Vorgebeugtes T-Bar Rudern


    Langhantelcurls am Seil



    2-3 Tage Pause



    Mi: Brust, Schultern, Trizep


    Negative Dips im Supersatz mit
    Fliegende


    Frontdrücken
    Seitheben


    Frenchpress


    2-3 Tage Pause



    Fr: Beine, Waden


    Kniebeugen ( oder Frontkniebeugen?)


    Beinpresse im Supersatz mit Beinstrecker


    Beinbeuger
    Wadenheben sitzend


    Informationen zum Plan:


    - Immer nur 1 Satz pro Übung


    - Immer bis zum MV!


    - Kadenz 4/2/4 bei jeder Übung außer bei Kreuzheben und Langhantelcurls


    Ziel: Muskelaufbau


    Fragen dürfen gerne gestellt werden.


    Grüße Lefty

  • Regeneration

    Hallo Jordi,


    Danke für die Blumen! :kuss: =)


    Ich rede auch von meinen praktischen Erfahrungen: Ein wirklich ,,hartes" Training 6x die Woche ist wirklich nicht durchführbar! Siehe dir beispielsweise die ,, Kaputt durch HST"- Threads auf BBSzene an. Da kommt einer nach dem anderen mit Problemen. :stupid: :gruebel:


    MUss jetzt leider weg... ;)


    Grüße Lefty

  • Regeneration

    Die Muskulatur ist nicht innerhalb von 48 Stunden oder 72 Stunden erholt. Das ist nur HST Gequatsche, um das eigene System zu bestätigen, was sich leider in der letzten Zeit enorm durch die Foren durchgesetzt hat.


    Jeder Art von Stress, abhängig vom Grad der Intensität, Frequenz und Dauer des Trainings, ,,reizt" den Körper in unterschiedlicher Weise. So benötigt ein spezielle exzentrisches Training beispielsweise sogar über 6 Tage Regenerationsbedarf.


    So ist es auch logisch, dass beispielsweise die Kapillarisierung langsamer von statten geht, als die Muskulatur. Neben den lieben Muckis, die aus Muskelfasern bestehen, gibt es noch andere Kompenenten wie Sehnen, Bänder, Mitochindrien und Gelenke, die durch das Training genauso stark belastet werden.


    Zitat

    Klassisches Beispiel ist die Entwicklung des Fötus im Mutterleib, die ersten Monate ist die Entwicklung relativ langsam, erst wenn das Grundgerüst an Nerven und Skelett steht, legen die kleinen 200-300gramm/Woche zu.


    Die Muskulatur erholt sich zwar etwas schneller, aber die Erholung anderer Komponenten wie Sehnen, Bänder und Gelenke geht vieeeeeeel langsamer voran, teilweise sogar Wochen. So entbehrt es jeglichem logischem Denken zu behaupten, ,, der Körper seie nach 36-48 Stunden" erholt.


    Eine Missachtung dieser anderen Komponenten, äußert sich mit der Zeit durch chronische Belastung der Sehnen, Bänder und Gelenke.


    Und wenn mir irgendein Diskopumper-Typ erzählen wolle, er trainiere 6x die Woche ,,intensiv" und sein System basiere auf wissenschaftlichen Fakten, so hat er leider einen an der Waffel, mal abgesehen davon, dass er sich den Erfolg einbildet, ist leider echt nur zum Lachen.;)


    Grüße Lefty

  • HIT und Profis?

    Deadlift - 660lbs
    Squat - 555lbs x 1, and 255 for 100
    Bench Press - 455lbs
    Note: Leistner would bench press ONLY ONCE PER MONTH.


    There is also a picture of Dr. Ken doing overhead presses for reps with a 200 lb WOOD LOG.


    GREG ROMAN - Foster son of Dr. Ken Leistner. Former 5'8" 235 lb noseguard for John Carroll


    Trains 2 days per week, for a total of 9 exercises per workout.
    One recent workout of trap bar deadlifts: 455lbs x20
    Squatted 515lbs x13 with no equipment.
    Bench Press - 475 lbs
    FRANK SAVINO - 282lbs at 5'11".


    Squat - 700lbs x 15
    Bench Press - 375lbs x 15
    Deadlift - 500lbs x 40
    [Also trained by Ken Leistner using HIT]


    BILL PICHE - My personal good friend, creator of the Cyberpump! Web page and author of the Powerlifting FAQ as well as articles in Powerlifting USA, HT Newsletter, Hardgainer and Master Trainer.


    Competed as a powerlifter in the American Drug Free Powerlifting Association. Deadlifted over triple bodyweight - 600lbs at a bodyweight of 193lbs - which was ranked #49 in the nation in the 198lb weight class.


    475lbx11 in the regular deadlift
    195lbx1 (+bodyweight of 200lbs) - 5 sec negative chin-up
    170lbx7 in one arm dumbbell row
    STRICT barbell curl with a lift of 67.5kgs (148.5lbs) in Iowa State Championships.
    Trained for the Iowa State strict curl contest by practicing singles once per week (about two sub-max singles). Main focus for biceps was working the back hard using negative chins. 1 set of 4-5 reps.


    It should also be pointed out that Bill has trained pretty much exclusively in his basement using plain old barbells and dumbbells. This reiterates the point about the equipment doesn't really matter - just make your workouts hard and progressive.


    JEFF REINEBOLD - Assistant coach of the CFL's British Columbia Lions reports these gains from 6 WEEKS of a HIT program consisting of 12-14 exercises, one set to failure:


    [Sidenote: Kim Wood, strength coach of the Cincinnati Bengals, was also instrumental in setting up the program]


    GLEN SCRIVENER - (265 lbs)


    upper arm (R) 16 1/8 to 16 1/2
    upper arm (L) 15 7/8 to 16 3/8
    chest (expanded) 49 1/2 to 50
    upper leg (R) 26 to 26 1/4
    upper leg (L) 23 3/4 to 26


    O. J. BRIGANCE - (224 lbs linebacker)


    neck 17 to 17 1/2
    upper arm (R) 14 3/4 to 15 3/4
    upper arm (L) 14 to 15 1/8
    chest 40 1/4 to 42 1/8
    waist 33 7/8 to 33 1/2
    upper leg (R) 22 1/4 to 25 3/4
    upper leg (L) 24 to 25 1/4
    Note: This training program was featured in two Vancouver, B.C., newspapers as well as two major TV stations.


    JOHN WELDAY - strength coach of the Pittsburgh Penguins (NHL). Played football at Penn State. At one time was 6'2" and 260 pounds. Tom Montebell (National Fitness Institute and Exercise Center/Rockville, Maryland) reported seeing Welday use the entire weight stack during Leg Extensions on the old Nautilus Compound Leg Machine - WITH ONE LEG AT A TIME.


    ROB DRIBBON - In the late 1980s, held the New Jersey State Teenage record in the bench press: 265 at a body weight of 132 (double bodyweight) in a sanctioned meet. Dribbon bench pressed twice per week (Mon and Fri) using a low amount of multiple sets. All other exercises were done HIT style (i.e., one set to failure using a 6-9 rep range followed quickly by several breakdown or negative reps). Trained 3 times per week. Wed workout was done all HIT - no bench press this day (did one set of negative only dips instead). Workouts without bench press rarely lasted more than 20 minutes.


    TONY ALEXANDER - Princeton University, training partner of Matt Brzycki. Has trained exclusively HIT for about 3 years. Currently 6'1" and 235 pounds. Recently measured at under 11 percent bodyfat. Averages about 1 hour and 20 minutes of lifting PER WEEK.


    Some recent performances achieved by Tony in January, 1999:


    Trap bar deadlift 360x20. No belt. No warm-up


    Hip Extension (Cybex): 350x20 (250-pound weight stack + an additional 100 pounds pinned to the stack)


    Leg Curl (Cybex): 167.5x12


    Pullover (MedX): 512x12 (256 each arm)


    Seated Row (MedX): 456x12


    Dip: BW+130x9


    Shrug (on row machine with arms parallel to the ground): 420x12


    Tony's workout on December 24, 1997:


    MedX Leg Press (one leg at a time) 428/18
    Cybex Hip Extension 288.75/20
    Cybex Leg Curl 115/12
    MedX Leg Extension 438
    Barbell Bench Press 280/8
    MedX Arm Cross 252/12
    MedX Incline Press 440/11
    Chins BW+50/7
    MedX Pullover 456/11
    MedX Seated Row 374/12
    Manual Resistance External Rotation
    Manual Resistance Internal Rotation
    MedX Shoulder Shrug 334/11
    Fat Bar Bicep Curls 97.5/10
    Universal Tricep Extension 92.5/12


    NOTES:


    1. MedX Leg Press was done one leg at a time as Tony has exceeded
    the limits of the 996-pound weight stack with both legs.


    2. Cybex Hip Extension was the 250-pound weight stack (20 plates)
    plus an additional 38.75 pounds pinned to the weight stack.


    3. MedX Leg Extension was done for 90 seconds: a 30-second negative
    followed by a 30-second concentric followed by a 30-second negative.


    4. Barbell Bench Press was done without any type of warm-up or
    warm-up set (nor were ANY warm-up sets done on ANY exercises during
    this workout).


    5. Chins were done with Tony's 235-pound bodyweight (approximate)
    plus an additional 50 pounds attached to his waist.


    6. Manual Resistance exercises for his rotator cuff were done as
    part of his shoulder work due to a minor shoulder injury incurred the
    previous weekend in a flag football game. (Tony's team won the league
    title in that game.)


    7. Shoulder Shrugs were done on the MedX Seated Row machine with his
    arms parallel to the floor and pinching his shoulder blades together
    (i.e., no movement at the elbows).


    8. Bicep Curls were done using a fat bar with a 3-inch diameter.


    UNIVERSITY OF MICHIGAN:


    MIKE EVANS


    6'4" 275 pound defensive lineman. Weighed 215 as a freshman.
    8 x 360lbs in the Hammer Behind the Neck Press.
    DESMOND HOWARD - Heisman Trophy winner. Four years of HIT at The University of Michigan and being trained using HIT with the Washington Redskins


    DEAN DINGMAN - 6' 7/8" 290 pounds, 5.43 40 time.


    TOM DOHRING - 6' 6 1/2" 290 pounds, 5.6 40 time.


    [Sidebar: trained by Mike Gittleson, strength coach for Michigan. Wolverine


    players train only 20-40 MINUTES, two or three times/week.]


    WASHINGTON REDSKINS:


    JIM LACHEY - 6'6" 300 lbs. Now with another HIT team, the San Diego Chargers.


    JOE JACOBY - 6'8" 315 lbs. Former Redskin offensive tackle.


    MATT MILLEN - of the Redskins, "They've always been the strongest team in the league."


    [Redskins train pure HIT style]


    Other random individuals:


    KEVIN ALLEN - 6'5". Increased bodyweight from 312 to 330 in 10 weeks using HIT.


    - Penn State football. 6'4". Increased weight from 235 to 260 and decreased bodyfat from 17.1 percent to 16.7 percent in one summer using HIT.


    KEN MOYER - 6'6" 293 Cincinnati Bengal offensive lineman (former University of Toledo Rockets - another HIT NFL team) performed 14 x 595 on the Hammer Leg Press.


    MARCUS AMICK 6'1". Increased bodyweight from 258 to 265 and decreased bodyfat from 15 percent to 13 percent in a 10 week off-season HIT program. DOUG SPIDEL increased bodyweight from 248 to 255 and decreased bodyfat from 17 percent to 12 percent in same program. (University of Toledo)


    ANTHONY MUNOZ - regarded by many as the BEST OFFENSIVE LINEMAN IN THE HISTORY OF FOOTBALL.


    Member of the Team of the Decade, 1980s.
    100 reps with 400 lbs on the Hammer Leg Press
    DARREN CARRINGTON - 6'1" 205 pound cornerback for the San Diego Chargers. Increased bodyweight 20 pounds since turning pro and training using HIT. Also now has 4% bodyfat.


    CHARLES WOODSON (1997 Heisman Trophy winner. University of Michigan)

  • HIT und Profis?

    Bitte Thread nicht ernst nehmen!


    Guter Freund Elliott, so sehe und wende dich nicht ab:


    NFL:


    *Pittsburgh Steelers
    *Minnesota Vikings
    *Cincinnati Bengals
    *Philadelphia Eagles
    *Arizona Cardinals
    *Washington Redskins
    *Tampa Bay Buccaneers
    *New York Giants
    *Carolina Panthers


    (The Redskins since 1981 and the Bengals since the early ‘70s).


    In professional hockey, Stanley Cup Winners The Pittsburgh Penguins.


    In professional baseball, the Detroit Tigers and San Diego Padres


    In professional basketball, the Boston Celtics


    1996 U.S. Olympic Women's Basketball Team (gold medal)



    At the collegiate level, HIT programs are used at:


    *The University of Kentucky (except football)
    *Southeast Missouri State University
    *University of Detroit - Mercy
    *Michigan
    *Penn State
    *Villanova
    *Stanford
    *Michigan State
    *The University of Toledo
    *The U.S. Military Academy
    *Providence College
    *Western Kentucky
    *The University of Cincinnati
    *Drexel University (PA)
    *University of Miami (FL) -- basketball (M/W), baseball, track and
    field (M/W)



    KEVIN TOLBERT - adopted son of Dr. Ken Leistner.


    Was a 5'9" 220 pound running back at the U.S. Naval Academy.
    Ran a 4.5 40.
    Performed 20 to 23 reps with 375 lbs and 15 x 405 lbs in the bench press at a bodyweight of 230 lbs.
    Benched 510lbs in a legal, competitive style.
    Performed 30 x 600 lbs in the barbell squat at a bodyweight of 248 lbs.
    Performed 30 reps of 450 lbs in the deadlift in the spring of 1985 at a Gold's Gym in Philadelphia - immediately after a performing a set of squats for 30 reps [weight unknown] taking only the time necessary to change the weight


    Tolbert's measurements were accurately measured as:


    33" thighs
    20 1/2" arms
    52" chest
    20" neck.



    JUNIOR SEAU - San Diego Chargers all-pro linebacker. Workout as reported by strength coach John Dunn in the October 1993 issue of Muscle & Fitness. Unless otherwise noted all exercises performed for only one set:


    Poundages


    Neck Flexion (manual resistance) 12 -


    Neck Extension 12 x 120lbs


    Lateral Flexion (L) 12 x 120lbs


    Lateral Flexion (R) 12 x 120lbs


    Shoulder Shrug (barbell) 12 x 275lbs


    Duo Squat (Nautilus) 15 x 525lbs


    Seated Leg Curl 12 x 135lbs


    Leg Extension 15 x 200lbs


    Leg Press (Hammer) 15 x 855lbs (no misprint)


    Hip Flexion 12 x 50lbs


    Situps (on board) 25 x bodyweight (2 sets)


    Back Extension 12 x 180lbs (2 sets)


    Bench Press (dumbbells) 10 x 340lbs


    Rear Delt 10 x 40lbs


    Incline Press (dumbbells) 10 x 240lbs


    Seated Row (Hammer) 10 x 120lbs


    Seated Press (dumbbells) 12 x 200lbs


    High Row (Hammer) 9 x 345lbs


    Iso-Incline (Hammer) 12 x 455lbs


    MITCHELL "KING KONG" SAMMONS


    - 2X National Heavyweight Bando KickBoxing Champion


    - Former running back University of Miami


    - Olympic competitor in 1984 in the Shot and Discus


    Ht: 6'2"
    Weight: 258 lbs


    Only accurate measurement available: 24" Neck


    Incline Press: 405lbs x 1, 315lbs x 40
    Leg Press: 1600 lbs x 1
    40 yd Dash: 4.4 secs
    100 yd Dash: 9.75 sec
    16 lbs Shotput: 72'3"
    Discus: 229'
    Workouts:


    Full body - low sets (2-3) for 8-10 reps for 4-5 exercises for upper body, higher repetitions for lower body. Trains approximately three times a week. Sometimes less if feels overtraining.


    RAY MENTZER - ex-pro-bodybuilder, Mr. America:


    January 5, 1983:


    Weight: 253 lbs


    Arm size: 19 3/4"


    After training using one set to failure of eight exercises approximately six weeks later:


    February 21, 1983:


    Weight: 260 lbs


    Arm size 20 1/8"


    In noticeably leaner condition (exact bodyfat % not available)


    Ray Mentzer's workout on June 15, 1983 (all Nautilus machines):


    Duo Squat: 560lbs x 20


    Pullover: 275lbs x 8


    Behind-Neck pulldown: 200lbs x 9


    Lateral Raise: 290lbs x 7


    Overhead press: 200lbs x 11


    10 degree chest: 275lbs x 8


    Multi Biceps: 190lbs x 10


    Lower Back: 400lbs x 12


    MIKE MENTZER - Ex-pro-bodybuilder, Mr. Universe (1979), 1st runner-up, Mr. Olympia (1979). Made the best gains of his career using HIT. Here's a description of Mentzer's chest routine used on July 20, 1983:


    1. Nautilus 40 degree chest: 300lbs x 6


    NO REST,


    2. Decline Press, negative only: 325lbs x 10


    NO REST


    3. 10 Degree Chest: 275lbs x 8


    DORIAN YATES - Pro-bodybuilder, Six-time Mr. Olympia (1992-97)


    Personally trained by Mike Mentzer. Has stated on the record that he made his best gains using HIT, and in fact uses LOWER VOLUME than Mike Mentzer did.


    CASEY VIATOR - Ex-pro-bodybuilder. To this day the youngest man to win the Mr. America contest at age 18, under the tutelage of Arthur Jones. Viator in the early '80s supposedly trained with a much higher volume.


    However, Mark Asanovich, Strength Coach of the Tampa Bay was in Gainesville, Florida in 1994 to attend a MedX Seminar and ran into Viator.


    During lunch with Asanovich, Viator said that he was training for one of the Senior Men's National Bodybuilding contests. He was also doing some personal training in Charleston, South Carolina. According to Asanovich, Casey is "high intensity through and through" and "back" to training HIT.


    DR. KEN LEISTNER


    374 pound legal bench press at 152 lb bodyweight in 1987.
    Leistner is shown in one photograph weighing a solid 230lbs.


    The picture has him at that weight balancing a glass of water on his upper chest.


    Other official lifts:

  • Gute Alternative zum Eiweiss-Shake?

    Hi Eisenbieger,


    Ich verzichte zum Beispiel auf Supps und ersetze mein Shake durch folgendes:


    100 Gramm Maqerquark + 300 oder 400 ml Milch 1,5 % Fett.


    Und Nein! Ich baue auch nicht ab, sondern auf! :ja: =)


    Grüße Lefty