عضلاتك لا تنمو؟ جرب برنامج الأسطورة دوريان ياتس للتضخيم | جزء 2 !

00:12:18
https://www.youtube.com/watch?v=mJiCSCz5210

概要

TLDRتتناول المحادثة كيفية التدريب لبناء العضلات بشكل فعال وكيفية تجنب الإفراط في التدريب. يتطرق المتحدثون إلى كيفية تقسيم الجلسات التدريبية بين الصدر والكتفين والترايسبس وأيضًا بعض التفاصيل حول أهمية التعافي وتوازن تدريبات القوة. يتم التأكيد على أهمية جودة التدريب وكفاءته بدلاً من الكمية، مثل تقليل عدد مجموعات الإحماء والتركيز على العمل في المجموعات الأخيرة الأكثر تأثيراً. يُشير المتحدثون إلى أهمية المعرفة حول تقنيات مختلفة ودمج التمارين المناسبة لتحقيق أفضل النتائج لبناء الجسم.

収穫

  • 🏋️‍♂️ تدريب ملائم ثلاث مرات في الأسبوع.
  • 💪 أهمية التعافي لمنع الإفراط في التدريب.
  • 🔄 التركيز على كفاءة التدريب بدلاً من الكمية.
  • 📊 تقسيم الجلسات إلى مجموعات تركيز مختلفة: صدر، كتف، ترايسبس.
  • 🚀 استخدام تمارين فعالة لزيادة النتائج بسرعة أكبر.

タイムライン

  • 00:00:00 - 00:05:00

    يتحدث المتحدث عن أهمية التعافي في التدريب، موضحًا أن تدريب الجسم بشكل مفرط دون فترات راحة كافية يؤدي إلى الانهيار بدلاً من البناء. يوصي بالتدريب ثلاث مرات في الأسبوع مع التركيز على مجموعات العضلات مثل الصدر والكتفين والترايسبس في يوم واحد، متجنبًا الأساليب التقليدية التي تتطلب الكثير من الإحماء والتمارين التكرارية من دون فائدة. يفصل في كيفية تنظيم الجلسة التدريبية بشكل فعّال مع عدد أقل من المجموعات لكنها عالية الكثافة.

  • 00:05:00 - 00:12:18

    ويوضح أنه حتى مع استخدام ستركيات مثل المنشطات من قبل لاعبي كمال الأجسام المحترفين، فالتدريب الكثيف والمتواصل يتطلب القدرة على التعافي. تتحدث المحادثة عن انقسام أيام التدريب بين الصدر والظهر والساقين، مع التركيز على أهمية تمرين الساقين لزيادة كتلة العضلات العامة. يختم بذكر أنه إذا كان ضخ الدهون منخفضًا، ستظهر عضلات البطن دون الحاجة إلى الكثير من التمارين المخصصة لها.

マインドマップ

ビデオQ&A

  • كم مرة يجب أن أتدرب في الأسبوع؟

    يفضل التدريب ثلاث مرات في الأسبوع.

  • ما هي أهمية التعافي؟

    التعافي ضروري لبناء العضلات بشكل فعال ويمنع الإفراط في التدريب.

  • هل يمكن التدريب بشكل مكثف بدون تناول المنشطات؟

    نعم، يمكن التدريب بشكل مكثف لكن يجب أن تكون مراقباً لمدى قدرتك على التعافي.

  • ما هي التمارين الموصى بها لصدر قوي؟

    تمارين مثل الضغط المائل، الضغط الأفقي، وغيرها من التمارين المناسبة للصدر.

  • هل يجب أن أركز على التمارين المركبة أم المعزولة؟

    من الأفضل تضمين تمارين مركبة للحصول على نتائج أفضل.

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  • 00:00:00
    you're not going to recover try to do
  • 00:00:01
    Ronnie Coleman's training see what
  • 00:00:03
    happens you get smaller because you will
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    not recover from the stress you're
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    breaking down breaking down not building
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    up that's true yeah breaking down
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    breaking down so you can't do that guys
  • 00:00:13
    if you're training three times a week
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    try
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    [Music]
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    this so you're training three times a
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    week what should we do
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    uh chest shoulders triceps take a day
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    off back biceps take a day off wait
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    chest shoulders triceps push chest and
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    shoulders in the same day yeah triceps
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    uh ah chest shoulder triceps you do that
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    in the same same day yeah yeah why not
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    you know why uh why not because
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    uh like until now it took so much time
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    to do four four four as I said you're
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    wasting a lot of time and energy I mean
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    you're doing four four four but the only
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    sets which is really possibly counting
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    is the last set on each exercise right
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    the other ones are in Your Capacity so
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    you're just spinning your
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    wheels that is used to this yeah why you
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    don't need three warm-up sets and if you
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    do incline press and then you do flat
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    press is the same muscles it just Chang
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    the direction a little bit so okay do
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    one warm up set just to get the movement
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    just to get everything and then go it's
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    so cool I I hope I I'm going to start to
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    grow again like I like I did in the
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    first year when I let's find out let's
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    find out um and one thing I want to
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    address because a lot of people bring
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    this up and it's totally the wrong way
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    around yeah oh yeah that's okay you only
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    train for one hour four times a week
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    because you're on steroids yeah yeah a
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    competitive bodybuild you will be on
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    steroids but steroids what do they do
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    help your recovery ability yeah right so
  • 00:01:55
    if you're a natural bodybuilder who's
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    not taking steroids and you train hard
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    you cannot train more than three or four
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    times a week you won't
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    recover so what you have is professional
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    bodybuilders take steroids and they
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    train six times a week it's not ideal
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    yeah it's too much but they can recover
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    because of uh the help that they get
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    from the from the steroids to recover
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    but I was like I would rather do the
  • 00:02:21
    most effective training and use the
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    steroids together rather than using the
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    steroids to overcompensate for some
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    ineffective training that's the way I
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    see it and if you're not taking steroids
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    which I don't recommend unless you you
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    know have some ambition to really
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    compete at a good level
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    maybe um you're not going to recover try
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    to do Ronnie Coleman's training see what
  • 00:02:42
    happens you get smaller because you will
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    not recover from the stress you're
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    breaking down breaking down not building
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    up that's true yeah breaking down
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    breaking down so you can't do that guys
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    if you're training three times a week
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    try this so try it for a month I will
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    try so the first day is chest shoulders
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    triceps yeah so okay let's go for chest
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    workout you do a little warm up in a gym
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    whatever 5 minutes on the bike or across
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    just to get your body temperature up
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    okay uh we might do some light movements
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    just for the shoulders and surrounding
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    areas we're warming up yeah okay let's
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    go to First exercise let's do incline
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    press yeah okay I'll say to mik what do
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    you think you can do eight reps with
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    your maximum maximum oh I think I can uh
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    bench press 100
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    kilos okay so let's start with uh 50
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    kilos okay warm-up set easy 50% of this
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    estimated
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    maximum okay you do one set rest minute
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    minute and a half we do another set now
  • 00:03:48
    with around 70 to 75% of your projected
  • 00:03:53
    so these two sets are warming up mhm
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    they're getting your your um nervous
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    system used to the movement they're
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    getting blood in the muscle it's warming
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    up it's preparation yeah okay now we're
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    going to take the 100 kilos okay on the
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    third rep yeah on the third set take the
  • 00:04:08
    100 kilos and I'm going to watch you
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    yeah I'm going to be close to the bar
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    and you're going to push and I'm going
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    to shout and you're going to push you're
  • 00:04:16
    going to P you're going to get to the
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    point where you cannot you can't do
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    anymore then I'm going to help you a
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    little bit to complete that rep then I'm
  • 00:04:23
    say m come on one more one more and
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    you're going to again give your maximum
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    effort but it's failing it's failing but
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    I help you a little bit so we're going
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    just past failure yeah then you put the
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    weight down okay we finished with this
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    exercise now we go to a second machine
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    press we already warmed up all the
  • 00:04:42
    muscles in but it's a different angle
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    let's say it's flat now where we gone
  • 00:04:45
    from incline to flat so we do one set to
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    warm up the 70% the medium one yeah we
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    just do that there's not point to do the
  • 00:04:51
    first one we do it we warm up same thing
  • 00:04:53
    we go to failure but this time you're on
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    a machine so it's controlled yeah un
  • 00:04:58
    likee the free weight yeah so you go to
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    this point again to failure I kind help
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    you a little bit and then I might even
  • 00:05:04
    bring it to the top and you lower it
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    down because we have three phases of
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    strength in an
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    exercise at the pushing we only have two
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    because there's no resistance at the top
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    but let's say there's a resistance at
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    the top the lifting of the weight which
  • 00:05:18
    everyone is thinking about this is the
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    weakest part of the movement okay yeah
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    so even if you're failed here ah I can't
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    do anymore yeah but you could lower more
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    M cuz the negative is not failed yeah
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    more weight to do to do a negative you
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    can yes that's why you should always
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    slow it down when you're doing an
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    exercise mhm more explosive slow it down
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    more explosive slow it why cuz we're
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    trying to we're trying to text this part
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    of the movement yeah so you failed here
  • 00:05:45
    but I can get the weight and lift it to
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    the top okay lower it I'll lift it to
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    the top you lower it so even though you
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    failed positively we can do a couple
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    extra reps maybe negatives and and I
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    love so we gone past failure now
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    yeah we've done two sets yeah move on
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    now we're going to do dumbbell flies
  • 00:06:04
    same thing one warm-up set one set to
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    failure so also it's one one so it's not
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    four usually when I go for the chest I I
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    do four four four four sets wasting a
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    lot of time and energy yeah I lost a lot
  • 00:06:17
    of time yeah because those warm-up sets
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    are warm-up sets yeah and you can see
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    for chess we did seven sets total seven
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    sets yeah we did three sets right two
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    and two yeah that's it oh yeah that's it
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    seven
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    okay okay shoulders overhead press two
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    sets Naturals two sets triceps push down
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    two to three
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    sets uh lying extension mhm two
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    sets of course if you write it on a
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    paper it looks like nothing every time I
  • 00:06:49
    come to the guys and they train with me
  • 00:06:51
    I said what do we
  • 00:06:52
    do six seven sets so yeah but if I told
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    you we're going to do six or seven sets
  • 00:06:58
    and I wrote it on a piece of paper what
  • 00:07:01
    is this this is nothing yeah it looks
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    easy it looks easy but it's the
  • 00:07:05
    intensity that you have to put into it
  • 00:07:07
    not the volume if it was the volume I
  • 00:07:10
    would be in the gym all day I was best
  • 00:07:12
    professional bodybuilder in the world if
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    it required me to be in the gym 10 hours
  • 00:07:16
    a day I would have been in the 10 hours
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    a day I would eat dog whatever it
  • 00:07:21
    required I would have done it but it
  • 00:07:22
    doesn't require bodybuilding is not an
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    endurance sport it's short intense
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    training and overload so I I've did this
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    sets chest shoulders triceps back biceps
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    and legs back and biceps is another
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    workout it's back and by back
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    okay and how many said 7 seven I would
  • 00:07:46
    do for back one pullover movement which
  • 00:07:48
    you try to isolate the lats with so
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    that's your first movement you're
  • 00:07:52
    probably going to do three sets to
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    couple of warm-ups and a failure and
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    then um pull Downs with a close grip
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    reverse grip to the chest maybe two sets
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    on there uh barbell row mhm two sets
  • 00:08:06
    cable row two
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    sets Okay and uh biceps two exercises
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    two exercises that's it yeah I'm going
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    how many how many exercises you do for
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    coughs I usually skip the the legs day
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    and that's not a joke like I mean yeah
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    it's a joke that's the hardest day
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    that's the most productive day yeah
  • 00:08:27
    really yeah because you're working the
  • 00:08:28
    biggest muscles in your body and it has
  • 00:08:30
    a knock on effect like uh dropping a
  • 00:08:32
    stone in a
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    pool so if you just
  • 00:08:36
    did Legs squats let's say your arms
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    would also grow a little bit okay
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    because it's like a systemic effect yeah
  • 00:08:46
    yeah so the stress from training the
  • 00:08:49
    legs is the most beneficial workout you
  • 00:08:51
    can do of course it's the toughest yeah
  • 00:08:54
    but the reason I asked you how many
  • 00:08:56
    exercises you do for calves is because C
  • 00:08:59
    I said two exercises for biceps and you
  • 00:09:02
    seem to be surprised which is a normal
  • 00:09:04
    reaction what
  • 00:09:05
    biceps the most the muscle that everyone
  • 00:09:08
    shows the most but yeah but what does it
  • 00:09:10
    do it only has two functions bend the
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    arm
  • 00:09:16
    and yeah superate the wrist yeah how
  • 00:09:19
    many exercises do you need so I see guys
  • 00:09:22
    they want to do four exercises for
  • 00:09:24
    biceps but they don't do anything for
  • 00:09:25
    coughs or they do one or two yeah but
  • 00:09:27
    you have two muscles here yeah the
  • 00:09:29
    gastrus and have the cus underneath you
  • 00:09:31
    have two muscles so you need at least
  • 00:09:33
    two exercises in order to exercise this
  • 00:09:36
    muscle right at least two why don't do
  • 00:09:39
    three or four because it's coughs people
  • 00:09:42
    don't think about it it's this is the
  • 00:09:43
    muscle that you associate with hey I've
  • 00:09:45
    got muscles since you're a kid right so
  • 00:09:48
    yeah people tend to want to do more for
  • 00:09:50
    biceps but why it's like one of the
  • 00:09:51
    smallest muscles in the body with a very
  • 00:09:53
    simple function two exercises if you
  • 00:09:55
    don't do it forget it you know
  • 00:09:59
    okay yeah I got I well three times a
  • 00:10:03
    week I can do legs also yeah you do legs
  • 00:10:06
    once a week you do once the third on the
  • 00:10:08
    third day I do legs and uh leg
  • 00:10:10
    extensions isolation huh followed by
  • 00:10:13
    compound movement leg press or squat mhm
  • 00:10:17
    which one you know uh suits your
  • 00:10:21
    structure better some people don't feel
  • 00:10:24
    with a squat they feel it in the back
  • 00:10:26
    and and things like that and maybe they
  • 00:10:27
    better off with a leg press yeah um and
  • 00:10:30
    then the third one I would do hack
  • 00:10:31
    squats okay very deep isolated and so
  • 00:10:35
    three exercises for quads M um two for
  • 00:10:40
    hamstrings like a leg curl and maybe a
  • 00:10:42
    stiff legged deadlifts or rdls as people
  • 00:10:44
    call them now uhhuh uh and two for
  • 00:10:47
    coughs you need one with the leg
  • 00:10:48
    straight okay to to work the gastonis
  • 00:10:50
    which is the main cough muscle that we
  • 00:10:52
    see and underneath this lies the stayers
  • 00:10:55
    mhm and this works best when they're 45°
  • 00:10:59
    so seated Cal Raaz is the only one that
  • 00:11:01
    really hits that properly so you need at
  • 00:11:03
    least two exercises to hit the whole
  • 00:11:05
    calf okay and in the leg day I do only
  • 00:11:07
    the legs yeah yeah and uh what what what
  • 00:11:10
    would you say about about the apps I
  • 00:11:13
    would say if you're lean enough you'll
  • 00:11:14
    see them if you want to do some
  • 00:11:16
    exercises fine but I had abs before I
  • 00:11:18
    started so I'm not I don't I only did a
  • 00:11:21
    little bit before competition basically
  • 00:11:23
    if your body Fat's low enough uh your
  • 00:11:26
    abs are engaged in a lot of this stuff
  • 00:11:28
    so if you want to do some
  • 00:11:29
    AB
  • 00:11:30
    training uh crunches and maybe hanging
  • 00:11:33
    hanging leg raises on the tun okay uh
  • 00:11:37
    but mainly it's uh it's it's a matter of
  • 00:11:41
    having low body fat if you have low body
  • 00:11:43
    fat I could take a guy on the street who
  • 00:11:45
    never trained in his life if he has low
  • 00:11:47
    body fat will'll see his abdominals mhm
  • 00:11:49
    that's true yeah yeah so it's just a
  • 00:11:51
    sign of that you're in shape you know I
  • 00:11:54
    I I never really did that much abdominal
  • 00:11:56
    training yeah okay
  • 00:11:59
    [Music]
  • 00:12:07
    is
  • 00:12:08
    [Music]
タグ
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