Главная » 2009 » Сентябрь » 29 » ОТ 'ЭКТОМОРФА' К 'МЕЗОМОРФУ' : ЭВОЛЮЦИЯ В НАБОРЕ ВЕСА
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ОТ 'ЭКТОМОРФА' К 'МЕЗОМОРФУ' : ЭВОЛЮЦИЯ В НАБОРЕ ВЕСА
Год назад я пошёл в поликлинику. Кстати, не забывай, что я не культурист (я - ЛИФТЁР!). Доктор послушал мою грудь, попросил снять майку и ... следующие двадцать минут я провёл, отвечая на его вопросы о тренировках со штангой. Доктор был сухощавый малый, помню, напоследок он мне сказал: "да, это здорово... но вам, мезоморфам, занятия со штангой даются намного легче."
Услышав эти слова, я чуть не упал с кушетки от смеха. Я всегда ношу с собой фотографию, где мы с женой изображены в день свадьбы. Я там похож на рельс, несмотря на то, что к тому моменту у меня за плечами были 12 месяцев тренировок. Я объяснил доктору всё подробно, сказав, что я начал заниматься с весом 54,5 кг при росте 176,5 кг. Руки у меня тогда были 22,5 см. Доктор, наконец, узрел свет, и объяснил мне про меняющуюся толщину костей, как я тебе и сказал. Всё, что у меня осталось от эктоморфа - это то, что я ОЧЕНЬ быстро теряю форму, когда не тренируюсь. Если я не появляюсь в зале 3 недели, то я теряю в окружности рук более сантиметра, а в массе более 5-ти килограмм, вне зависимости от того, как я ем.
Давай набросаем план, как тебе из эктоморфа стать мезоморфом:
1. Прежде чем делать что-либо другое, построй сначала основание... ЭТО ЗНАЧИТ:
а) Научись тренировать свой аппетит также, как и тело. Ты постепенно должен стать прожорливым, как голодная акула. Если не можешь съесть нужное количество калорий, то пей их! Ешь столько протеина, сколько влезет! Умножь свой вес в кг на 2,25 и получишь количество белка (в граммах), которое ты должен съедать ежедневно. Умножь свой вес в кг на 20. Видишь цифру? Ты должен есть калорий намного больше этой цифры.
б) Забудь о том, что каждой мышце соответствует конкретное упражнение. Ты должен тренировать "ГРУДЬ", а не "Малые или большие грудные мышцы". Ты должен тренировать "НОГИ", а не "квадрицепсы или бицепсы бёдер"... или, не дай бог, vastus medialis. Тебе нужно тренировать "СПИНУ", а не "широчайшие и ромбовидные". Забудь, что у тебя есть "передние, боковые и задние дельты" - у тебя есть только "ПЛЕЧИ". На каждую такую область тела нужно делать лишь ОДНО упражнение или даже ОДНО УПРАЖНЕНИЕ на НЕСКОЛЬКО частей тела! Приседания, становая тяга, тяга в наклоне, подтягивания, жим, отжимания, жим стоя. Забудь об остальных упражнениях. Количество выбранных упражнений должно быть ОГРАНИЧЕНО. Количество сетов в каждом упражнении постепенно своди к МИНИМУМУ, но занимайся так, чтобы неподготовленные люди при виде твоей тренировке испытывали шок. Каждое упражнение нужно делать один или два раза в неделю не более чем в 1-2 сетах.
2. Направляй свои усилия прежде всего на тренировку ног, ягодиц и спины. Почему? Потому что мышцы этих частей тела составляют большую часть массы всего тела. Тренируя эти большие мышцы, мы получаем анаболический эффект, распространяющий на всё тело и приводящий к росту всех мышц. А рост, верь мне, должен быть твоей единственной заботой в течение очень долгого времени.
3. Забудь о жире. Ты всегда сможешь его сбросить позже. Конечно, не стоит жиреть очень уж сильно, ведь это вредно для здоровья. Но если ты думаешь, что ты сможешь накачать "сухую массу", то в результате ты можешь набрать к концу года 2,5 кг массы, в то время как мог бы набрать 72,5 кг за три года (у Джона МакКаллума это получилось.. у тебя тоже может получиться!).
4. Отныне твой словарный запас в зале должен состоять лишь из пяти слов: 1) Приседания или становая тяга; 2) протеин; 3) калории; 4) сон; 5) прогресс.
5. Скажу о прогрессе: Ты ничего не добьёшься, если твои рабочие веса не повышаются. Прогрессировать можно по-разному, выбери свой способ и вложи в него всю душу! Если ты ешь достаточно калорий и протеина, то на КАЖДОЙ тренировке ты сможешь добавлять к своей штанге небольшой довесок.
ОТДЫХАЙ СТОЛЬКО, СКОЛЬКО ТЕБЕ НУЖНО И НЕ БОЙСЯ ИЗМЕНИТЬ ЧТО-ТО, ЕСЛИ ТЕБЕ ЭТО ПОДХОДИТ ЛУЧШЕ!
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