@DarkHippo das war stumpf und ich respektiere stumpfen Meinungen, denn nur Sie bringen das beste, ich weiß, dass es dauern wird, eine Menge harter Arbeit und Geduld, Jetzt bin ich verdienen genug zu Essen und eine gute Ernährung, aber ich wollen, dass jemand zu ändern und planen meinen Tag, wie ich oben erklärt. Knidly gehen Sie die Liste durch und sagen Sie mir, was ersetzt werden sollte und was Hinzugefügt werden muss. Ja. Na ja, man soll. Ihr Körper wird es anpassen, um die 10 Flüge ad schließlich (in der Länge der Zeit, die für jeden anders) es einfach sein wird. lblis - Danke für deine Antwort, tut dies höhere Zufuhr kommen vorwiegend aus den Kohlenhydraten, um Kraftstoff des Körpers oder soll ich mehr Essen protein vor einem schweren Training, um zu verhindern, verlieren Muskelmasse, aber immer noch halten die carb-Zufuhr niedrig, entschuldige mich, wenn es gibt keine Verwirrung in meinem Frage, ich denke, mich selbst relativ neu, die nach einem strengen Diät-und haben experimentiert meinem Weg zu dem, was ich denken würde, gut für meinen Körper.

Was funktioniert für mich ist ein langsamer und vorsichtiger Fortschritt.

Auf dem Rückweg von einer Schulterverletzung, begann ich mit drei Sätze von fünf zu tun. Ich hätte noch viele mehr, aber ich fand es super langsam. Das nächste Training sah so aus:

  • Drei Sätze von fünf wieder
  • Drei Sätze von sechs
  • Drei Sätze von sechs
  • Vier Sätze von sechs, da wollte ich mehr Volumen aber das Gefühl, daß meine form begann sich zu verschlechtern, jemals so etwas gegen Ende des Satzes
  • Vier Sätze von sechs
  • ...und so weiter, bis ich Tat, drei zwanzig-rep-sets plus weighted dips

Ich denke, dieser Ansatz funktioniert gut für die kommenden zurück von einer Verletzung und es einfach auf potenzielle Verletzungen. Für was es Wert ist, ich habe auch festgestellt, pull-up-negative, hilfsbereit zu sein mit Ellenbogen Sehne Entzündung.

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