singles training for maximum strength+hypertrophy

[nbatweek]

He ik kwam langs dit schema:
TESTOSTERONE NATION - Single?s Club

Een schema gebaseerd op 2 dage singles training for maximale kracht, en 2 dagen high rep voor meer bloedtoevoer etc. Geschreven door Chad Waterbury.

Heb het vandaag voor het eerst gevolgd, wat denken jullie ervan?
Even voor het gemak maar het hele schema neergezet, enige wat ik erin mis is een lekkere military press.

Day 1
Method: Hypertrophy Strength Singles (lower body)

Sets: 14
Reps: 1
Load: 3RM
Rest: 60s between sets
Tempo: As fast as possible while controlling the eccentric phase

Exercises:
A. Barbell Back Squats
B. Back Extensions (clutch a plate to your chest to add resistance)
C. Seated Calf Raises

Note: Perform all 14 sets for squats before moving on to back extensions and then finish with seated calf raises. Rest 3 minutes between exercises.

Day 3
Method: Endurance/Hypertrophy Strength (upper body)

Sets: 3
Reps: 18
Load: 20RM
Rest: 60s between antagonist sets
Tempo: Fast, under control

Exercises:
A1. Chin-ups
A2. Flat DB Bench Press
B1. Barbell Curls
B2. Barbell Skull Crushers

Note: Alternate between chin-ups and flat DB bench presses for three cycles with 60s rest periods. Rest 3 minutes and move on to barbell curls and skull crusher antagonist supersets for three cycles.

Day 4
Method: Endurance/Hypertrophy Strength (lower body)

Sets: 3
Reps: 18
Load: 20RM
Rest: 90s between antagonist sets
Tempo: Fast, under control

Exercises:
A1. Barbell Deadlifts
A2. Standing Calf Raises
B1. Lying Leg Curls
B2. Hanging Pikes
Note: Alternate between traditional barbell deadlifts (feet shoulder-width, grip bar with pinky fingers around the ring) and standing calf raises using 90s rest periods. Rest 3 minutes and alternate between lying leg curls and hanging pikes using 90s rest periods for three cycles.

Day 6
Method: Hypertrophy Strength Singles (upper body)
Sets: 14
Reps: 1
Load: 3RM
Rest: 60s between sets
Tempo: As fast as possible while controlling the eccentric phase

Exercises:
A. 15-20 degree Incline Barbell Bench Press,
B. Chest-supported Rows (palms supinated for biceps activation)
C. Dips
Note: Perform all 14 sets for incline barbell bench presses before moving on to chest-supported rows and then finish with dips. Rest 3 minutes between exercises.

[nbatweek]

Niemand nog enige ervaring met single training?

[wazzup]

Zoek maar eens naar maximum stimulation:

http://max-stimulation.hypertrophy-research.com/

(enkel singles)

zelf wel een poosje gedaan.. traint wel lekker, maar vooruitgang viel me toch wat tegen, zeker als je ooit nog eens een echte set wilt doen... viel ineens enorm tegen)