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f*******n
发帖数: 5241 | 4 我推荐一本书：
Mark Rippetoe & Lon Kilgore, Practical Programming for Strength Training
大家都知道Rippetoe的Starting Strength，那个是动作讲解，这本书是
详细讲解新手和中高级举重锻炼计划的异同之处，我觉得即使不直接
用书上的计划，看些原理挺好的。 |
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l********y
发帖数: 1327 | 5 need to tell everybody again about squats
squats is the top 1 practice of all, not "one of"!
but everything comes with a price, the higher the value, the higher price
the price of squats is its danger of injury, it is the highest injury prone
movement of all, not "one of"!
I see more and more ppl on this board are doing 5x5 or 3x5, it's good but
you should know your physical limit before you start.
generally speaking, as a amateur, if you weight < 180lb, your "safe" range
should be below 185lb. ... 阅读全帖 |
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m*******r
发帖数: 13263 | 8 2的动作五花八门啊
其实Rippetoe说过，DL的动作因为个人身材比例不同，各人做起来是不尽相同的。关键是杠铃肩胛的位置和发力的方式。
好些 |
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i***l
发帖数: 4182 | 11 去看rippetoe的视频吧，尽量靠近身体，包括bar运动过程中都要靠近身体，没听说一
定要压在三角肌上，呵呵 |
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z********0
发帖数: 9013 | 12 rippetoe说，如果press和BP都做了，就不需要做incline BP了。
所以，做press吧，就不需要纠结于角度了。
On the other hand, the incline can be a useful bench press variation.
It should be said that if you are doing both bench presses and presses,
everything that the incline press accomplishes is redundant;
there is no aspect of shoulder and chest work that these two exercises do not more than adequately cover. ' U p p e r pecs" are quite thoroughly involved in the press ... |
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M***l
发帖数: 93 | 13 凑热闹跟帖，我最强的一次是2年前，175 lbs 3次.当时体重165 lbs 左右吧。当时
follow Rippetoe 的书练得。
做5
。之所以发这个贴，是因为有人觉得225达到很轻松，并且根据以下标准
225磅x5的ATG深蹲不付出大量的汗水也绝对达不到。所以能达到的，我都承认是牛人。 |
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f*******n
发帖数: 5241 | 14 最近看了Rippetoe的“Practical Programming for Strength Training"一书，其中
deadlift不但一周只练一次，一次还只练一组，其他练习都是3组或者5组。Squat倒是
一周两练，或者包括一次轻重量（比如说front squat)的话，三练都可以。他说：
"Deadlifts are very easy to overuse; they are important for basic stength,
but too many sets make recovery difficult because of the weights that can
be used and the amount of stress they can produce culmulatively." |
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i***l
发帖数: 4182 | 15 youtube上“垃圾”比精华多多了
如果你是初学者，认真的建议你看rippetoe的视频教学 |
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r****n
发帖数: 7223 | 16 是不是上youtube搜 rippetoe
对了，深蹲每次蹲几次，然后练几组啊？ |
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u******a
发帖数: 7843 | 18 简单的回答是没有区别。
follow一个给初学者的计划（比如5x5，rippetoe之流）可以迅速提高卧推水平，不过
之后用的哑铃重量可能会比较大。 |
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s****y
发帖数: 3071 | 19 最近每次做完bp手腕都有些不舒服，也不是痛就像扭到了一样，
但过一天就好了。
我是按照Mark Rippetoe的来做的，之前也看了刮叔的卧推帖子，
手腕是绷直的，之前都没碰到过这个问题，望高人给予指点。 |
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u******a
发帖数: 7843 | 20 rippetoe的流派和westside的流派有明显不同……不过都很好。 |
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f*******n
发帖数: 5241 | 22 From Part 9:
The Perfect Strength Supersoldier
If you've read through all the installments in this series you're probably
wondering what I think is the absolute best training from my thirty years
under the bar.
What would I do if I had access to a 13 year-old Dave Tate who wanted to be
the ultimate bad ass? How would I train him to make him among the strongest
men on the planet, yet jacked and muscular, with outstanding health as well?
Next to Westside, what I'm doing now with Meadows is the mos... 阅读全帖 |
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M****a
发帖数: 5211 | 24 前天在gym里，动作被一个拳击手纠正了，说要练腰的话不能弯腿。
我看Mark Rippetoe,的解说是要弯腿挺胸厥屁股啊。 |
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u******a
发帖数: 7843 | 25 SLDL, RDL, conventional DL, sumo DL. 基本就这几种DL了.
其中SLDL因为比较容易受伤, 现在已经逐渐被业界抛弃了. 那拳击手要你做的是就是这
种.
Rippetoe解说的大概是conventional DL. |
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w******0
发帖数: 4472 | 26 直腿， 和 ROMAINE(?)， 是不是同一种啊
SLDL, RDL, conventional DL, sumo DL. 基本就这几种DL了.
其中SLDL因为比较容易受伤, 现在已经逐渐被业界抛弃了. 那拳击手要你做的是就是这
种.
Rippetoe解说的大概是conventional DL. |
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g****c
发帖数: 346 | 29 本人基本参数:
身高: 5'8
体重: 140 lb
年龄: 大叔级别
二月份的时候体重160磅, 一直跑步到10月, 期间饮食一直没有改变, 减到138磅. 从10
/29开始练StrongLifts 5x5, 彻底改变饮食, 现在是第四个星期. 期间长了两磅.
这几个星期基本上都花在form上了. 特别是squat, 原来觉得很简单, 后来发现对我来
说一点都不简单. 因为常年坐在电脑前, squat需要的flexibility基本都没有, 包括
shoulder/hip/thoracic spine/hip flexors flexibility. 每天花了很多时间来练这
些. 期间还花了好几天时间找我的low bar squat肩膀的位置. 最近才摸到一丁点门道.
我的训练计划如下:
星期一,三,五: 力量练习(StrongLifts Workout A and B)
Workout A: Squat, Bench Press, Barbell Row, Dips (3x10)
Workout B: Squat, Overhead Press, Deadlift, Chin-u... 阅读全帖 |
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g****c
发帖数: 346 | 30 呵呵, 窃以为35以上就算大叔了, 当然这只是我的看法
我现在深蹲也不抓杠, 右手没有问题, 左手做不到和Rippetoe说得那样手和前臂在一条
线上. 我觉得还是我的shoulder flexibility不够好. |
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g****c
发帖数: 346 | 31 11/28/2012
Squat: 140lb (45x5, 45x5, 115x3, 140x5x5)
Overhead Press: 75lb (45x5, 45x5, 65x3, 75x5x5)
Deadlift: 175lb (135x5, 175x2x5)
Chin-ups with 15lb weight: 10+10+8+3, 新加了15lb重量, 搞得最后一组最后两个硬
是拉不上去, 只好歇了10妙补了3个
Russian Twists: 3x60 with 15lb weight
Hanging Leg raises: 3x20
Plate raises@35lb: 3x8 - 加了10lb, 难度大了不少, 就把每组从12个降到8个了. 以
后慢慢加上去.
现在觉得深蹲真是个高难技术活, 比其他4种lift都难掌握. 今天录了像, 深蹲深度已
经基本没有问题, 能抓到蹲到parallel时的感觉了. 现在有了个新问题就是我发现蹲到
最下面起身的时候膝盖会往前移一点, 感觉quats engage太多了, 没有很好的利用hip
drive. 现在还不知道是我的hip弱... 阅读全帖 |
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g****c
发帖数: 346 | 32 How to Deadlift the Proper Way ☆ Without Wrecking Your Back - Disel Crew (
个人最喜欢的视频之一):
Deadlift set-up - Mark Rippetoe:
Mehdi Deadlift:
Deadlift Dynamite - Any Bolton |
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g**4
发帖数: 863 | 33 是的话多谢你的点评！能否给个Rippetoe这段话的上下文？ |
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d******u
发帖数: 1142 | 36 这篇文章里关于stretch 和 warmup 一些说法和我们平时了解的不大一样，贴出来供大
家讨论。
The 3 Most Effective Ways to Waste Time in the Gym
You are likely wasting time on all three.
by Mark Rippetoe
Time is money.
Money is scarce these days, everywhere but D.C. You want to be stronger, so
you go to the gym. The best use of your time there is the simple progressive
barbell training program we have discussed before, one that drives an
upward strength adaptation with a programmed increase in load over a full
range of motion using as m... 阅读全帖 |
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l******l
发帖数: 2679 | 37 Mark Rippetoe is a well known guru in strength training, the author of "
stating strength".
All his three points were well reasoned and received in fitness industry. |
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s***r
发帖数: 358 | 38 For anyone who would like to squat the right way, I would suggest not
watching or unlearning, if you have watched, any Mark Rippetoe's squat
tutorials.
When you get out of the hole in a squat, you lead with your chest by driving
your back and head back through the bar, not your hips.
I suggest watching Ed Coan's squat tutorial with Mark Bell at 24:00:
You'll learn a thing or two if you have the patience to watch the full video.
no |
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n*********r
发帖数: 13 | 39 why not Mark Rippetoe? I feel he is good. |
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i***l
发帖数: 4182 | 41 1 of 5 basic/standard move of weightlifting, tons of info on youtube
in case you want to learn, search " rippetoe press" , one of the best demos/
instructions on youtube |
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f*******n
发帖数: 5241 | 42 From Part 9:
The Perfect Strength Supersoldier
If you've read through all the installments in this series you're probably
wondering what I think is the absolute best training from my thirty years
under the bar.
What would I do if I had access to a 13 year-old Dave Tate who wanted to be
the ultimate bad ass? How would I train him to make him among the strongest
men on the planet, yet jacked and muscular, with outstanding health as well?
Next to Westside, what I'm doing now with Meadows is the mos... 阅读全帖 |
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f*******n
发帖数: 5241 | 43 我的体会是，你说的第一点是Rippetoe说的“rebound"或者“bounce"，你的第二点
才是需要用到他说的“hip drive"的时候。
of
three
glute
form
quads |
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l********y
发帖数: 1327 | 44 no, Rippetoe said "hip drive" is when get up, hip is moving before chest.
using your hamstring/glute is not bounce, bouncing is always associated with
round lower back and form break. |
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