Почему бы просто не начать с программы уже созданы новичка? Вы получите очень хорошую базу, и вы узнаете немного о том, как приличные программы организуются. Ι значит, первый раз прочитав это 100% генетика ОК, Вот как я это делаю как я сказал, Я сделать полную тренировку тела и это, как я тренировки 4 комплекта 4 минуты тренировки верхней части тела (по 6packshortcuts от ыть) затем я делаю гантели кудри 44 Репс :/ у меня низкий вес, поэтому я больше и я делаю кудри молоток 44 повторений, как я уже сказал низкий вес больше, повторений :/ и потом делать трицепс откаты 44 повторений и широта поднять 22 х после них я делаю ноги становая тяга с гантелями конечно всего 88 повторений после этого я делаю отжимания в 3 раза до faliure и 1 Часы отжимания а затем давление стенда уклона 22 Репс и гантели Fly 22 повторений для груди ... это как тренировка для всего тела

Можно ли упражнения слишком долго? Если да, то почему?

В начале этого года я начал очень усердно работать в тренажерном зале и потерял бы счет времени и иногда тренировки почти 2,5 часа. Тренировки обычно состоял из 2+ часов интенсивного поднятия тяжестей затем 15-20 минут Ab тренировки. Я никогда не имел никаких отрицательных побочных эффектов от него, хоть. После делать некоторые исследования, я заметил, что много людей думали, что это было слишком долго.

Я, возможно, потребуется создать отдельный вопрос для этого, но я недавно читал, что во время длительных тренировок ВСАА могут быть полезны. Бы добавлять ВСАА в середине тренировки позволяют увеличить продолжительность тренировки?


Редактировать: вот пример некоторых из вещей, которые я наткнулся. Похоже, что многие люди говорят такие вещи, как "не тренировки более часа". Я хочу знать, почему, и просто сваливают все на перетренированность не является достаточным ответом.

Эта статья говорит следующее:

"И по истечении шестидесяти минут ваше тело начнет производить меньше тестостерона и больше 
кортизола, который является гормоном, который съедает мышечную ткань и увеличивает тело для хранения жира".

Это правда?

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