Ich habe meine täglichen arbeiten, sich Ziele zu setzen, zum Beispiel möchte ich diese 7 Dinge auf dieses Gewicht. Ich habe etwa auf halbem Weg durch, und Sie einfach auf die Mauer. Bevor ich bekommen konnte alle 7 kein problem. @Berin, zögern Sie bitte nicht uns wissen zu lassen, alle anderen kritischen Büchern, in der Natur. Prost! Ich bekam das Buch, es sieht gut aus! Vielen Dank für den Verweis, dieses Buch ist einfach großartig. Ich wünschte wirklich, Leute würden aufhören zu posten, die irreführende 170-180 Schritte pro minute Missverständnis. Ja, ich glaube schon. Es ist eigentlich Los, um Sie zu schützen vor Verletzungen. Wieder, die Sie nicht haben, um Schuhe zu kaufen, in der Regel können Sie vor Ort mieten. Das wird am besten sein, wenn Sie sich nicht sicher sind, Sie gehen zu Begehen. Aber ich würde grundsätzlich erforderlich, alle klettern mit mir zu tragen die richtigen Schuhe. Es geht nicht darum, Puristisch oder high-performance, es geht hier um die Sicherheit und die Nötigste Ausrüstung.

Unter der Annahme, dass Sie Essen viel von Lebensmitteln, die besonders viel protein, und vorausgesetzt, dass Sie genug Schlaf und sind nicht schrecklich, betonte, der beste Weg, um Masse hinzufügen, um Ihre Beine mit einer kleinen Anzahl von übungen-sicherlich Kniebeugen und Kreuzheben, sowie zusätzliche übungen wie Beinpresse und so weiter, wenn Sie sicher sind, dass Sie immer genug zu Essen und zu schlafen.

Wenn Sie nicht hocken über 1,5 x Körpergewicht, würd ich mich nur auf die Kniebeugen und Kreuzheben, und bleiben mit drei bis fünf Sätze von fünf oder sechs Wiederholungen pro.

Wenn Sie Hock jetzt schon über 1,5 x dein Körpergewicht, das ich tun würde, mindestens einen oder zwei Sätze von 8-12 oder so viele wie 20 Wiederholungen in einem Satz. Eine gute Möglichkeit, dies zu tun ist mit zwei sets von fünf oder sechs, dann einen letzten Satz so viele Wiederholungen wie möglich (mit guter form). Eine andere Möglichkeit ist, führen Sie einen bis drei Sätze von zwanzig-rep Kniebeugen.

Wie dieser Beitrag beschreibt, ist das beste rep-Schema für die Masse ist wohl zwischen 8-12, aber es ist wichtig, um sich stark genug, um arbeiten mit schweren gewichten, bevor Sie sich auf Masse.

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