thegravijia
18-01-09, 12:55
με αφορμη ενα DVD που πηρα τωρα τελευταια (του DIM οπως θα καταλαβατε ) εχω την εξης απορια ...
ο ιδιος υποστηριζει πως σε καθε προπονηση αλλαζει ενταση - ασκησεις - γωνιες - σετ - τεχνικες προπονησεις κτλ.. διοτι οπως υποστηριζει ο ιδιος οι μυες συνηθιζουν παρα πολυ ευκολα και με αυτον τον τροπο το σωμα του εχει συνεχει αναπτυξει...
πχ οταν κανει πλατη ,τη μια φορα θα αρχισει με μονοζυγο την αλλη με οπισθολεμιες την επομενη με κωπιλατικη κτλ..
η απορια μου ειναι η εξης , εγω ξερω πως σε καθε προπονηση πρεπει να ανεβαζουμε κιλα αν ομως αλλαζουμε συνεχως τις ασκησεις πως θα βλεπουμε αν εχουμε κανει προοδο ...?
εσεις τι γνωμη εχετε για τις συνεχεις αλλαγες...
βαζω και ενα σχετικο αρθρο του...
The bodybuilding world is buzzing over Kris Dim, the seasoned 30 year old Light Heavyweight competitor with the powerful back and put together physique. At a scant 187 at last year’s NPC USA Championships, Dim nearly snatched the pro card from the Heavyweight and Super Heavyweight class winners. (Many said he should have at least beat Troy Alves for one of the overall slots and a pro card).
But Dim isn’t slobbering in his protein drink each morning. No sireee! That slim margin between victory and loss is what gave him all the hype in magazines this year. And Dim is coming back, bigger and better than ever (he is projecting an on stage weight of 195) to show the world of bodybuilding who’s boss in what he calls, "The Year of DIM".
But that’s nothing new. Dim has been showing up fellow competitors since the age of 17. A seasoned stage master, Dim has the kind of poise and polish in front of judges that those wet-behind-the-ears youngsters can only hope to earn in a decade or two. A major reason for that? Dim brings the noise! He’s got the physique to walk the walk, stride for stride, with anyone.
I talked with Dim to find out how he trains his unbelievable physique, and specifically, his arms. Not surprisingly, Dim is an instinct man—a guy who just knows what his body needs on any given day. And he’s prepared to go to the mats in any way necessary to better his physique, whether that means extra sets, reps to failure, or drop-dead poundage and gut-wrenching failure sets.
The best thing about Dim is that he thinks in single days, not in chunks of months and years. He has his goals, but he realizes what many competitors don’t: That physiques are built daily and there’s no way around that fact.
Dim prefers to train his biceps and triceps together, on the same day and in the same workout. He’s tried other methods, and may in the future be open to a change, but finds that he’s getting tremendous results by combining the two most logically paired body parts into one intense workout. That’s not to say that he always supersets arms together. In fact, most of the time, Dim is focused on each as very distinct and individual body parts requiring undivided attention. However, he isn’t opposed to supersets that include biceps and triceps either. "Like I said, it’s really a matter of how I feel on that day and what my body is telling me that I need."
Like some of the best instinct men of the sport (Milos Sarcev, Shawn Ray) Dim wants to give his body whatever it needs to succeed. Take biceps, for example:
Dim will start out by always accommodating his bis with a few sets of warm ups designed to prevent injury and force blood into the muscle belly prior to really getting down to business.
He typically starts with biceps, so he’ll start by doing a few warm up sets that focus on the concentration oriented movements for biceps. "I normally try to get the concentration sets in for biceps first, like preacher curls, machines, or overhead cable curls, because they warm up the muscle best," says Dim.
Oh, and unlike you and I, Dim doesn’t count those first few sets. They’re throw-aways designed only to rev the engine. Right after, he’ll move to alternate seated dumbbell curls. He likes doing these on an incline bench so that he can squeeze a little higher up on his peak. From there, he goes to standing dumbbell or barbell curls, and then finishes an EZ-curl bar curls to explore the various grips and angles, and then finishes off with a one armed cable curl.
Dim and his longtime workout partner, Leonard Crabtree, change up the exercises frequently because variety is root of all growth. And that’s really the heart of Dim’s philosophy on training: SHOCK THE SYSTEM – slamming it before it knows what time it is! In that effort, just as the exercises he uses for arms could change from workout to workout, so could the rep ranges, set numbers, type of techniques he uses and the rest he takes in between sets. "It’s never anything predictable when I walk into the gym, and that’s a good thing," says Dim.
Onto triceps, Dim employs the exact same philosophy: Pre-exhaust and warm up the muscle with a warm up set that doesn’t count in the tallied total at workout’s end, and then move into the meat of the workout!
Typically, for triceps, Dim will begin with a simple muscle taxing sets of push downs to warm up his elbows, and avoid injury.
Once amply warmed up and ready to go, Dim goes to a lying French press, exploring various widths and grips, moves on to kickbacks, and then finishes off with something like an overhead one-armed dumbbell extension, either seated or standing.
BICEPS
Warm up (Concentration oriented work – Preacher curl or machine)
Alternating seated dumbbell Curl
Standing Barbell Curl
EZ Curl biceps curls (various grips) OR Overhead one-armed cable curls
TRICEPS
Warm up (Push downs to limber elbows and prevent injuries)
Lying French Press (various widths and grips)
Kickbacks
One-armed dumbbell extensions
The only rule I could pin Dim down to was the fact that he truly believed that he should always stick with one warm up exercise and three workout exercises for both biceps and triceps, and do a maximum of 4 sets. Rep ranges were fair game for change and variety. The name of Dim’s game is to consistently avoid overkill and listen to his body. Other than that, anything and everything goes. Says Dim, "It’s good to be open to new things. The day you’re not, you’re dead – at least as a bodybuilder."
ο ιδιος υποστηριζει πως σε καθε προπονηση αλλαζει ενταση - ασκησεις - γωνιες - σετ - τεχνικες προπονησεις κτλ.. διοτι οπως υποστηριζει ο ιδιος οι μυες συνηθιζουν παρα πολυ ευκολα και με αυτον τον τροπο το σωμα του εχει συνεχει αναπτυξει...
πχ οταν κανει πλατη ,τη μια φορα θα αρχισει με μονοζυγο την αλλη με οπισθολεμιες την επομενη με κωπιλατικη κτλ..
η απορια μου ειναι η εξης , εγω ξερω πως σε καθε προπονηση πρεπει να ανεβαζουμε κιλα αν ομως αλλαζουμε συνεχως τις ασκησεις πως θα βλεπουμε αν εχουμε κανει προοδο ...?
εσεις τι γνωμη εχετε για τις συνεχεις αλλαγες...
βαζω και ενα σχετικο αρθρο του...
The bodybuilding world is buzzing over Kris Dim, the seasoned 30 year old Light Heavyweight competitor with the powerful back and put together physique. At a scant 187 at last year’s NPC USA Championships, Dim nearly snatched the pro card from the Heavyweight and Super Heavyweight class winners. (Many said he should have at least beat Troy Alves for one of the overall slots and a pro card).
But Dim isn’t slobbering in his protein drink each morning. No sireee! That slim margin between victory and loss is what gave him all the hype in magazines this year. And Dim is coming back, bigger and better than ever (he is projecting an on stage weight of 195) to show the world of bodybuilding who’s boss in what he calls, "The Year of DIM".
But that’s nothing new. Dim has been showing up fellow competitors since the age of 17. A seasoned stage master, Dim has the kind of poise and polish in front of judges that those wet-behind-the-ears youngsters can only hope to earn in a decade or two. A major reason for that? Dim brings the noise! He’s got the physique to walk the walk, stride for stride, with anyone.
I talked with Dim to find out how he trains his unbelievable physique, and specifically, his arms. Not surprisingly, Dim is an instinct man—a guy who just knows what his body needs on any given day. And he’s prepared to go to the mats in any way necessary to better his physique, whether that means extra sets, reps to failure, or drop-dead poundage and gut-wrenching failure sets.
The best thing about Dim is that he thinks in single days, not in chunks of months and years. He has his goals, but he realizes what many competitors don’t: That physiques are built daily and there’s no way around that fact.
Dim prefers to train his biceps and triceps together, on the same day and in the same workout. He’s tried other methods, and may in the future be open to a change, but finds that he’s getting tremendous results by combining the two most logically paired body parts into one intense workout. That’s not to say that he always supersets arms together. In fact, most of the time, Dim is focused on each as very distinct and individual body parts requiring undivided attention. However, he isn’t opposed to supersets that include biceps and triceps either. "Like I said, it’s really a matter of how I feel on that day and what my body is telling me that I need."
Like some of the best instinct men of the sport (Milos Sarcev, Shawn Ray) Dim wants to give his body whatever it needs to succeed. Take biceps, for example:
Dim will start out by always accommodating his bis with a few sets of warm ups designed to prevent injury and force blood into the muscle belly prior to really getting down to business.
He typically starts with biceps, so he’ll start by doing a few warm up sets that focus on the concentration oriented movements for biceps. "I normally try to get the concentration sets in for biceps first, like preacher curls, machines, or overhead cable curls, because they warm up the muscle best," says Dim.
Oh, and unlike you and I, Dim doesn’t count those first few sets. They’re throw-aways designed only to rev the engine. Right after, he’ll move to alternate seated dumbbell curls. He likes doing these on an incline bench so that he can squeeze a little higher up on his peak. From there, he goes to standing dumbbell or barbell curls, and then finishes an EZ-curl bar curls to explore the various grips and angles, and then finishes off with a one armed cable curl.
Dim and his longtime workout partner, Leonard Crabtree, change up the exercises frequently because variety is root of all growth. And that’s really the heart of Dim’s philosophy on training: SHOCK THE SYSTEM – slamming it before it knows what time it is! In that effort, just as the exercises he uses for arms could change from workout to workout, so could the rep ranges, set numbers, type of techniques he uses and the rest he takes in between sets. "It’s never anything predictable when I walk into the gym, and that’s a good thing," says Dim.
Onto triceps, Dim employs the exact same philosophy: Pre-exhaust and warm up the muscle with a warm up set that doesn’t count in the tallied total at workout’s end, and then move into the meat of the workout!
Typically, for triceps, Dim will begin with a simple muscle taxing sets of push downs to warm up his elbows, and avoid injury.
Once amply warmed up and ready to go, Dim goes to a lying French press, exploring various widths and grips, moves on to kickbacks, and then finishes off with something like an overhead one-armed dumbbell extension, either seated or standing.
BICEPS
Warm up (Concentration oriented work – Preacher curl or machine)
Alternating seated dumbbell Curl
Standing Barbell Curl
EZ Curl biceps curls (various grips) OR Overhead one-armed cable curls
TRICEPS
Warm up (Push downs to limber elbows and prevent injuries)
Lying French Press (various widths and grips)
Kickbacks
One-armed dumbbell extensions
The only rule I could pin Dim down to was the fact that he truly believed that he should always stick with one warm up exercise and three workout exercises for both biceps and triceps, and do a maximum of 4 sets. Rep ranges were fair game for change and variety. The name of Dim’s game is to consistently avoid overkill and listen to his body. Other than that, anything and everything goes. Says Dim, "It’s good to be open to new things. The day you’re not, you’re dead – at least as a bodybuilder."