На одном из сайтов нашел книжку о Винсе Жиронде: Винс Жиронда - легенда и миф, но к сожалению книжка на английском языке, и часть программ и упражнений непонятна.
Может некоторые форумцы пробовали данные методики и помогут объяснить (перевести) с английского.
Еще не понятно что за Liver tablets использовал Винс, и есть ли аналоги у нас? И у кого нибудь есть в электронном виде книга или ссылка на нее "The Wild Physique"?
Ну и собственно программы:
Программа 1: A Muscle Has Four Sides
Каждое упражнение в этом курсе должно быть выполнено только для одного сета и для двенадцати повторений
This is a variation of the split routine; however you will workout twice each day, performing the same exercises in the second workout as you did in the first. The workouts must be separated by at least four hours, and in the second workout, you may have to use slightly less weight than the first. However, if you do, be sure to use stricter style and tighter muscular contractions. These are the body parts you will work day by day in the following order: Day 1 - Back, Chest, Shoulders Day 2 - Triceps, Biceps, Forearms Day 3 - Thighs, Calves Day 4 - Same as day 1 Day 5 - Same as day 2 Day 6 - Same as day 3 Day 7 - Rest
2 тренировки в день разделенные четырьмя часами? Или использовать Сплит?:
День 1 - Спина, Грудь, Плечи
2 - Трицепс, Бицепс, Предплечья
3 - Бедра, Голени
4 - То же самое как день 1
5 - То же самое как день 2
6 - То же самое как день 3
7 - Отдых
Day 1:
Back - Спина
Low Pulley Pull – Тяги низкого блока сидя(начальное положение в наклоне)
Reeves Alternate Rowing – Поочередное поднятие гантелей
Low Pulley Rowing From Racing Drive Position – Тяга низкого блока….
Two Dumbbell Rowing, Lying Face Down On a Bench 20" high
Chest -Грудь
Barbell Press to Neck –Жим штанги от шеи
V Bar Dips – Отжимания на V брусьях
Incline Dumbbell Press – Разведения гантелей
Modified Bench Laterals -
Shoulders - Дельты
Dumbbell Lateral Side Swing – Поднятие гантелей вбок
Barbell Upright Row -
Scott Press – Жим гантелей
Bent Over Dumbbell Laterals – Разведения гантелей в наклоне
Day 2:
Triceps - Трицепс
Triceps Barbell Pullover
Barbell Rollover and Press
Reverse Close Parallel Dip
Dumbbell Kickback
Biceps - Бицепс
Barbell Preacher Curl – Сгибания на скамье Скотта (Проповедника)
Reverse Preacher Curl – Обратные сгибания на скамье (лежа на наклонной стороне, руки на вертикальной)
Alternate Incline Curls – Сгибания на наклонной скамье
Forearms - Предплечья
Barbell Wrist Curl – Сгибания предплечий
Reverse Curl Body Drag Style – Обратные сгибания..
Zottman Curl – Сгибания Зоттмана
Thumbs Up Dumbbell Curl
Day 3:
Thighs - Бедра
Sissy Squat – Сисси приседы
Power Leg Curl
Wide Stance Frog Squat
Power Leg Extensions
Calves - Голени
Seated Heel Raise - Сидя подьемы на носки
Standing Heel Raise – Стоя подъемы на носки
Toe Press On The Leg Press Machine
Hack Slide Heel Raise
Программа 2: 10-8-6-15
This is the famous Vince Gironda 10-8-6-15 workout routine. It is a highly effective program and one that will produce results. As with any Gironda program, you must follow it exactly as outlined.
The first set is performed 10 reps with 50% of your maximum. The second set is performed 8 reps with 75% of your maximum. The third set is performed 6 reps with 100% of your maximum. The fourth set is performed 15 reps with 35% of your maximum.
Whatever weight you can handle with effort, 6 reps is considered your maximum. Rest between sets should be no longer than 60 seconds. Also, deep breathing through the mouth, Hyperventilation, should be employed between sets.
This program calls for 3 upper body workouts per week and 3 leg workouts per week. Do not add weight more often than once a week. Raising weights too fast only produces bad form.
Pecs
Wide Grip Neck Press
Lats
45 Degree Pulley Pull
Delts
Barbell Upright Rowing
Triceps
2 Dumbbell Pullovers
Biceps
Thumb Under Dumbbell Curls
Abdominals
Barbell lA Roll Up
Calves
Alternate Calf Heel Raise
Thighs
Special Squat
This is not a normal squat and you must pay special attention to the exercise description in order to perform the movement properly.
Программа3: 10 Sets of 10 Reps
It simply involves doing 10 sets of 10 reps on the same exercise, while resting only about 60 seconds between each set. The weight used is about 50% of your 1RM, which will feel very light for the first few sets. But, as you go on and fatigue sets in, you will have to fight to get you full 10 reps, and wish you started with a lighter weight. Once you can actually complete 10 sets of 10, you increase the weight at your next workout.
Here is an example every othe day split workout you can try for the 10 sets of 10 reps technique:
Day 1
Legs, Chest and Biceps
Squat - 10 set of 10 reps - Приседания
Dips - 10 sets of 10 reps - Отжимания
Preacher Curls - 10 set of 10 reps – Скамья Скотта
Day 2 Rest
Day 3
Back, Shoulders and Triceps
Cable Row - 10 set of 10 reps
Lateral Raise - 10 set of 10 reps
Tricep Rope Pushdown - 10 set of 10 reps
Day 4 Rest
Day 5
Repeat day 1, etc.
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Тема: Винс Жиронда (Прочитано 6788 раз)
