Danke @Eric ich werde dies jetzt Lesen. Ich habe getan, Wendler ' s 5/3/1 in der Vergangenheit, so bin ich ein wenig aufgeregt vor dem Lesen. @dave, du hast Recht, ich habe aktualisiert Lol.......wo bekommt man diese Sachen? *Beste Zeit für Sport ist zwischen 9 und 12?* ***Das ist die Zeit, die meisten Menschen sind bei der Arbeit oder in der Schule.*** :) Ich kann tun pullups schon. Es ist die "Arme voll ausgefahren" - Teil, dass ich denke, ist das hinzufügen die Belastung für die Oberarme und Schultern. Aber du hast Recht. Ich wahrscheinlich nur brauchen, um dies zu tun. Da die schwingen, weh, meine Schultern genug, dass ich kann es nicht mehr lange, muss ich wohl einfach hängen, und vielleicht schwingen Sie hin und her und ein bisschen Kraft bis meine Schulter Muskeln und verwendet werden, um ein optimales Maß an Spannung.

Vor 5 Wochen habe ich begonnen, ein 8 Wochen-training-Programm, das besteht aus fullbody training 3 mal die Woche.

Nach Jahren der stagnation, empfinde ich echte Fortschritte in der alle großen Muskelgruppen. Jedoch, wahrscheinlich aufgrund der stark erhöhten Trainingsbelastung habe ich Knie Schmerzen nun seit ungefähr Woche. Die Knie scheinen besser zu werden, nach einem Tag aber wenn ich Sie trainiere am folgenden Tag scheint noch schlimmer als vorher. Es TUT NICHT weh, bei der übung und ich denke, dass ich ziemlich gut in form.

Es scheint mir, wie die Bänder einfach noch nicht angepasst an die erhöhte Belastung, aber ich würde es hassen, zu verletzen mich.

Mir scheint ich sollte mein Knie extra Tage frei, aber ich würde es hassen, zu brechen mein training jetzt, wenn der Schulungen sollte sein, am härtesten.

Im detail die folgenden training Tag sollte ich Hocke nur 2 Sätze von 18 Wiederholungen so wird es sein sehr geringes Gewicht (60 kg, in meinem Fall). Die Lautstärke ist Recht hoch, allerdings.

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