"deconditioned" - 1 õppematerjal

The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman - Timothy Ferriss

Rather than doing one full-body workout every 10­14 days, for example, test a split routine to facilitate strength gains while increasing your GLUT-4 windows to at least two per week. This is how you get very big, very fast without getting very fat. I've successfully used the following three-workout split, most notably in 1997: Session 1: Pushing exercises Session 2: Pulling exercises Session 3: Leg exercises If you are unconditioned or deconditioned (atrophied), take one day between workouts (e.g., pushing, one day o , pulling, one day o , legs, one day o , ad nauseam) for the rst two weeks, two days between workouts for the next three weeks, then move to three days between workouts. workouts. The exercises I used, all performed at 5/5, were: Push: · Incline bench press · Dips (add weight when possible) · Shoulder-width grip shoulder press (never behind the neck) Pull · Pullover · Bent row