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http://gainmusclesize.files.wordpress.com/2008/12/stronglifts-5x5.pdf
מידע על 5X5
התאמה לחיטוב, ועוד כל מני דברים
זה התוכן
Disclaimer........................................................................4
Preface .......................................................................5
Acknowledgments...........................................................7
StrongLifts 5x5: Beginner Strength Training Program.........................9
Changes in Version 3 of StrongLifts 5x5.....................................12
StrongLifts 5x5 for Teens, Females & Older Guys..........................13
StrongLifts 5x5 for Busy People.................................................15
StrongLifts 5x5 for Fat Loss & Weight Loss..................................16
Losing Stomach Fat and Building 6 Pack Abs.................................18
Cardio, Running, Rowing, Boxing, etc....................................19
Building Muscle, Building Big Arms & Losing The Skinny Look...............20
StrongLifts 5x5: Does it work?....................................................22
How to Choose Your Starting Weight..........................................25
What if The Starting Weight Is too Heavy?.....................................27
What if You Can't Do a Single Pull-up, Chin-up, Inverted Row or Push-up?...28
Sets & Reps, Rest Between Sets, Lift Tempo & Breathing...................30
How to Warm up.....................................................33
Changing or Adding Exercises..............................................35
Changing The Exercise Order..............................................41
Dealing with Soreness....................................................42
Rest Weeks, Missed Workouts & Illness...................................43
Progressing: Adding Weight......................................................44
Stalling: How to Deal with Plateaus.............................46
Which Program Should You Do after StrongLifts 5x5?.................48
Nutrition on StrongLifts 5x5: What Should You Eat?..............49
Common Mistakes on StrongLifts 5x5 ................................51
Setting Goals & Achieving Them.................................52
Recommended Strength Training & Weightlifting Books.....................53
About Mehdi.........................................................55
More Free Content................................................56
Copyright © 2007-2008 http://stronglifts.com. Some rights reserved. 3
מידע על 5X5
התאמה לחיטוב, ועוד כל מני דברים
זה התוכן
Disclaimer........................................................................4
Preface .......................................................................5
Acknowledgments...........................................................7
StrongLifts 5x5: Beginner Strength Training Program.........................9
Changes in Version 3 of StrongLifts 5x5.....................................12
StrongLifts 5x5 for Teens, Females & Older Guys..........................13
StrongLifts 5x5 for Busy People.................................................15
StrongLifts 5x5 for Fat Loss & Weight Loss..................................16
Losing Stomach Fat and Building 6 Pack Abs.................................18
Cardio, Running, Rowing, Boxing, etc....................................19
Building Muscle, Building Big Arms & Losing The Skinny Look...............20
StrongLifts 5x5: Does it work?....................................................22
How to Choose Your Starting Weight..........................................25
What if The Starting Weight Is too Heavy?.....................................27
What if You Can't Do a Single Pull-up, Chin-up, Inverted Row or Push-up?...28
Sets & Reps, Rest Between Sets, Lift Tempo & Breathing...................30
How to Warm up.....................................................33
Changing or Adding Exercises..............................................35
Changing The Exercise Order..............................................41
Dealing with Soreness....................................................42
Rest Weeks, Missed Workouts & Illness...................................43
Progressing: Adding Weight......................................................44
Stalling: How to Deal with Plateaus.............................46
Which Program Should You Do after StrongLifts 5x5?.................48
Nutrition on StrongLifts 5x5: What Should You Eat?..............49
Common Mistakes on StrongLifts 5x5 ................................51
Setting Goals & Achieving Them.................................52
Recommended Strength Training & Weightlifting Books.....................53
About Mehdi.........................................................55
More Free Content................................................56
Copyright © 2007-2008 http://stronglifts.com. Some rights reserved. 3
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