http://www.***/member.php?u=454555 לקחתי תכנית 5X5 לינארית למסה, והאיש שם מסביר שאמורים בסקוואט ובבנץ' פרס לעשות ככה:
מישהו יכול להסביר לי כי לא הבנתי מה אמורים לעשות, את הSTRAIGHT SETS הבנתי אבל RAMPED לא.
Squats - 5x5 - Straight Sets
Squats – 5×5 – Ramped (Example)
This is merely an example, and uses 30 pound intervals. If your squat max is under 200 pounds, it may be best to use 15-20 pound intervals. If your squat max is between 200-300 pounds, 20-25 pound intervals will be a better choice. Take a week and test out intervals to see what feels best for you.
מישהו יכול להסביר לי כי לא הבנתי מה אמורים לעשות, את הSTRAIGHT SETS הבנתי אבל RAMPED לא.
Squats - 5x5 - Straight Sets
- Set 1 – 60% of last set x 5 reps
- Set 2 – 80% of last set x 5 reps
- Sets 3-5 - 100% of last set x 5 reps
Squats – 5×5 – Ramped (Example)
- Set 1 – Monday’s 100% set -115 pounds
- Set 2 – Monday’s 100% set -85 pounds
- Set 3 – Monday’s 100% set -55 pounds
- Set 4 – Monday’s 100% set -25 pounds
- Set 5 – Monday’s 100% set + 5 pounds
This is merely an example, and uses 30 pound intervals. If your squat max is under 200 pounds, it may be best to use 15-20 pound intervals. If your squat max is between 200-300 pounds, 20-25 pound intervals will be a better choice. Take a week and test out intervals to see what feels best for you.
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