Dazu würde mich noch interessieren, wie weit du das Gewicht für die Übungen senken musstest?
Gehen wir mal davon aus, man schafft 100Kg für 10 Wiederholungen und hat dabei aber weniger Gefühl im Zielmuskel. Wie weit würdest du mit dem Gewicht hier runtergehen um die Technik deiner Ausführung anzupassen?
Und meine zweite Frage: Für wen empfiehlst du einen Doppelsplit? Du trainierst ja glaube ich nahezu deine ganze Laufbahn hindurch nach einem Doppelsplit. Empfiehlst du das auch für Athleten die weniger Trainingserfahrung haben als du?
Keine Ahnung. Geh so weit runter, dass Du den Muskel spürst. Das musst Du selbst ausprobieren...
Egal wer Du bist. Es ist auf jeden Fall einen Versuch wert, wenn man mit seinen derzeitigen Fortschritten nicht zufrieden ist.
Roman, das ist jetzt vielleicht eine echt blöde Frage.
Aber könntest du bitte beschreiben, wie für dich die "perfekte Wiederholung" aussieht?
Auf was achtest du (Kadenz, Squeeze, Halten,....)?
Danke dir!
Die eine einzige perfekte Wiederholung gibt es in meinen Augen nicht. Deshalb werde ich deine Frage auch nicht in der Weise beantworten wie DU es dir vorgestellt hast.
Die Ausführung der Wiederholungen hängt stark von unterschiedlichen Faktoren ab:
-Übung
-Trainingsziel
-Trainingsstand des Athleten
-"Nummer" der Wiederholung während des Satzes
usw.
Beispiel: Die letzte Wiederholung in einem schweren Satz Kreuzheben, bestehend aus insgesamt 3 Wiederholungen, definiert sich auf eine andere Weise als "perfekt" als die 3. Wiederholung eines Satzes Konzentrationscurls mit insgesamt 15 Wiederholungen...
Hey Roman, I remember you telling me earlier (maybe even in this thread) that the knee rehband sleeves you use for your elbows are size XL.....how did you come to this sizing of knee sleeves for elbows? I'm thinking about ordering a pair and I want to know what size to get. And why did you prefer the knee sleeves over their elbow sleeves?
You'd rather miss a training session than a meal. Shit, diet is that important to a bodybuilder. It's an area that doesn't allow for any bad days or mistakes. You ready to make the sacrifice? - AnimalPak.com
Hey Roman, I remember you telling me earlier (maybe even in this thread) that the knee rehband sleeves you use for your elbows are size XL.....how did you come to this sizing of knee sleeves for elbows? I'm thinking about ordering a pair and I want to know what size to get. And why did you prefer the knee sleeves over their elbow sleeves?
The sizing was layed out on the website I ordered the sleeves from.
Medium: "so and so" centimeters circumference
Large: "so and so" centimeters circumference
and so on...
I was looking for ellbow sleeves but I realized that even the XXL ones wouldn´t fit.
So I had to order the XL knee sleeves for my ellbows. It had nothing to do with preference...
Before you ask. I have forgotten where I ordered them from...
The sizing was layed out on the website I ordered the sleeves from.
Medium: "so and so" centimeters circumference
Large: "so and so" centimeters circumference
and so on...
I was looking for ellbow sleeves but I realized that even the XXL ones wouldn´t fit.
So I had to order the XL knee sleeves for my ellbows. It had nothing to do with preference...
Before you ask. I have forgotten where I ordered them from...
Thanks my man. I'm still looking around and the rehband might be a good fit for me. I have a pair of efts elbow sleeves but I feel they are more for rebound. I also have a pair from a local sporting store but they are not very durable anymore. I'm really just looking for something to keep my elbows warm on DB presses and such.
You'd rather miss a training session than a meal. Shit, diet is that important to a bodybuilder. It's an area that doesn't allow for any bad days or mistakes. You ready to make the sacrifice? - AnimalPak.com
I have a few questions about a ketogenic diet. I train as a powerbuilder and am looking to lean out as much as I can without significant strength losses. Also, I experience bloating eating most carbs with the exception of rice and oats and their derivatives.
1) For ketosis to take place, should I cut out carbs completely? Or is it ok if I eat a low level i.e. Below 50 grams. This leads to my second question
2) In a ketogenic diet, shall I still take in carbs around my workout? I usually eat a pb sandwich before, then have a shake with oats and a few slices of pineapple afterwards.
3) Since carbs are low, fiber is going to be harder to reach as well. Should I instead aim to hit my fiber requirement through green vegetables or maybe supplement with something such as ispaghula husk? I am a bit concerned about this because I usually do have poor bowel movement (sorry!)
4) When going keto, do the same rules for cutting/bulking apply? By that I mean, when cutting, go in a deficit and when bulking, go in a surplus, except that instead of perhaps the carb ratio changing, it would be the fat/protein ratio since there wouldn't be any carbs consumed anyway.
Hey Roman I have been following you on social media and I am a huge fan. This isnt a serious question but I see you always eating rice cakes! How many do you eat on the average day(since I think I saw 2 bags post workout once!), and whats your favourite flavour?
würdest du unter keinen Umständen die Proteinzufuhr in der Diät von sagen wir 3,3gr / kg o. 3,5gr/kg runterfahren um Kcal zu sparen ??
oder reduzierst du gegen Ende der Diät auch hier ??
Im not sure if you ever posted it, but how do you run your double session schedule?
AKA TreeTrunkLegs
"I am the man responsible for who I am. When I look in the mirror each day, I stare my creator in the eyes. I am responsible for what I have and will become, I am accountable for what I will or will not accomplish. I believe in myself, I bow to no man and my only critic of any consequence has walked every mile of this journey in my size thirteens. " - G. Diesel
Thanks my man. I'm still looking around and the rehband might be a good fit for me. I have a pair of efts elbow sleeves but I feel they are more for rebound. I also have a pair from a local sporting store but they are not very durable anymore. I'm really just looking for something to keep my elbows warm on DB presses and such.
If warmth is the only thing you looking for you can also do what I used to do in the past. I´d buy a pair of thick socks, cut out the part where the toes go in and pull those over my elbows. Great!
If warmth is the only thing you looking for you can also do what I used to do in the past. I´d buy a pair of thick socks, cut out the part where the toes go in and pull those over my elbows. Great!
I have some elbow pain but it's not over bearing pain, so I will give that sock thing a try as well....
By the way, I'm lookin forward to the new videos brother!
You'd rather miss a training session than a meal. Shit, diet is that important to a bodybuilder. It's an area that doesn't allow for any bad days or mistakes. You ready to make the sacrifice? - AnimalPak.com
Hey Roman, I think you are a great bodybuilder and will be one of the best ever sometime. I know your training volume and frequency is high, for me I like to train each body part once a week and train it with high volume and a couple of heavy sets on certain exercises. Most of my body is growing just fine but my delts seem to be lagging, so far I cant seem to find that perfect combination of heavy sets or high volume to optimize growth. I am not sure if maybe I am not training them hard enough or if maybe I am overtraining them. You have great delts, what can you recommend for me? Thanks Rex!
I have a few questions about a ketogenic diet. I train as a powerbuilder and am looking to lean out as much as I can without significant strength losses. Also, I experience bloating eating most carbs with the exception of rice and oats and their derivatives.
1) For ketosis to take place, should I cut out carbs completely? Or is it ok if I eat a low level i.e. Below 50 grams. This leads to my second question
2) In a ketogenic diet, shall I still take in carbs around my workout? I usually eat a pb sandwich before, then have a shake with oats and a few slices of pineapple afterwards.
3) Since carbs are low, fiber is going to be harder to reach as well. Should I instead aim to hit my fiber requirement through green vegetables or maybe supplement with something such as ispaghula husk? I am a bit concerned about this because I usually do have poor bowel movement (sorry!)
4) When going keto, do the same rules for cutting/bulking apply? By that I mean, when cutting, go in a deficit and when bulking, go in a surplus, except that instead of perhaps the carb ratio changing, it would be the fat/protein ratio since there wouldn't be any carbs consumed anyway.
Looking forward to your reply
All the best
Lethall
1. If you´re metabolism is VERY fast, you can probably get away with some carbs. Just to make sure, I´d suggest cutting them out completely.
2. See 1.
3. Take a fiber Supplement 2 x per day. 1 serving should provide around 10gr of psyllium husk and 2gr of oat bran.
Hey Roman I have been following you on social media and I am a huge fan. This isnt a serious question but I see you always eating rice cakes! How many do you eat on the average day(since I think I saw 2 bags post workout once!), and whats your favourite flavour?
Depending on my carb intake, the amount varies. I´ve eaten up to 800gr of carbs from rice cakes before.
I have never even tried flavored rice cakes. I eat the plain, unsalted ones ONLY!
würdest du unter keinen Umständen die Proteinzufuhr in der Diät von sagen wir 3,3gr / kg o. 3,5gr/kg runterfahren um Kcal zu sparen ??
oder reduzierst du gegen Ende der Diät auch hier ??