Treningsprogram for styrketrening

De siste 4-5 mnd har jeg brukt mye tid på å lære om styrketrening, kondisjonstrening, slanking og vektøkning.

Dette er den første artikkelen i en serie som omhandler fysisk trening, denne gang tar jeg for meg hvordan man bør sette opp et treningsprogram og litt om hvordan man bør trene for å få en best mulig muskelbyggende effekt.

I de neste ukene vil jeg også ta for meg teknikken på det jeg mener er de beste øvelsene, jeg vil ta for meg kosthold og hvordan man lager en god kostholdsplan, samt kondisjonstrening, slanking, vektøkning, effektivitet, kosttilskudd med mer…

Det første du bør finne ut er hvorfor du skal trene, mine forslag i denne artikkelen er for dere som vil bygge muskler og bli sterkere, om du ønsker å trene av andre grunner, f. eks for å forhindre skader, er kanskje ikke dette det beste for deg.

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GUIDE: SLIK LAGER DU EN TRENINGSPLAN

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Hvor ofte har du mulighet til å trene?
Det finnes en rekke forskjellige typer treningsprogram, i hovedsak deles de opp i 2 kategorier; fullkroppsprogram og splitt-program, med et fullkroppsprogram trener du alle musklene hver gang du besøker treningssenteret, dette er en veldig vanlig måte å gjøre det på, men et såkalt splitt-program er mye mer effektivt.
Med et splitt-program deler du de forskjellige muskelgruppene inn i forskjellige økter, du kan f. eks trene overkropp dag 1 og underkropp dag 2 (et 2-splitt program).

Jeg anbefaler dog et 5-splitt program hvor du f. eks trener mandag-fredag, og tar fri lørdag og søndag. Med et 5-splitt program får musklene optimal restutisjonstid, hvilket fører til best mulig progresjon, det negative med et 5-splitt program er at du må ha tid til å trene hele 5 dager i uka, og fordi du trener hver muskelgruppe kun 1 dag i uka er det viktig at du ikke dropper en eneste økt.

Om du ikke har tid til å trene 5 ganger i uka kan du gå for et 3-splitt program hvor du f. eks trener på mandag, onsdag og fredag. Dog vil jeg fortsatt anbefale deg å trene hver muskelgruppe kun 1 gang i uka (maks 2).

Når du har bestemt deg for hva slags program du skal følge må du finne ut hvilke dager du skal trene de forskjellige muskelgruppene, når du gjør det er det noen ting som er viktig å tenke på;

1-2 muskelgrupper per økt: Om du har valgt et 5-splitt program bør du ikke trene mer enn 2 forskjellige muskelgrupper hver dag, du kan f. eks trene slik:
Mandag: Bein og Legger
Tirsdag: Bryst og Underarmer*
Onsdag: Rygg og ‘Traps’ (kan desverre ikke det norske navnet)
Torsdag: Skuldre og Triceps

Fredag: Biceps og Mage

* Underarmer får mye påkjenning fra stort sett alle styrkeøvelser du gjør, derfor er det ofte ikke nødvendig å trene underarmer – det blir opp til deg! Jeg trener underarmer fordi det er en viktig del av golfsvingen min, det kan også være lurt da sterke underarmer gir deg mer kontroll i en rekke andre øvelser.

Uansett hvordan du gjør det bør treningsøkten din aldri vare lenger enn 1 time, det optimale er en økt som varer mellom 30-40 minutter.

Det er også viktig at du tar mellom 2-3 min pause mellom hver sett med repitisjoner, på den måten får musklene gjort seg klare til å gi alt hver gang du løfter vekta…

Det er viktig at du beregner med tiden det tar for både hvile og oppvarming for alle øktene dine, oppvarming bør gjøres før hver muskelgruppe (ikke for hver øvelse), og gjøres best ved å løfte noen sett med lett vekt. Når du varmer opp er det viktig at du ikke sliter ut muskelen – du skal varme opp, ikke trene!

Her er et eksempel på hvordan du kan varme opp, jeg har tatt utgangspunkt i øvelsen benkpress, og at du løfter 100 kg når du trener tungt. (reps x vekt)

12 x 40 kg (normalt tempo)
– 1 min hvile –
10 x 40 kg (raskt tempo)
– 1 min hvile –
6 x 60 kg (normalt tempo)
– 1,5 min hvile –

3 x 75 kg (normalt tempo)
– 1,5 min hvile –

1 x 90 kg

– 2,5 min hvile –

Da er du klar for å starte treningen 🙂
Oppvarming minsker sjansen for skade, samt gjør at du kan løfte mer når du først starter.

Det viktige med oppvarmingen er at du starter lett og bygger deg oppover, husk at du skal merke det, men IKKE slite ut muskelen på noen måte!

Forslaget mitt ovenfor kan for mange virke som en lang oppvarming, men husk at du kun skal varme opp før hver muskelgruppe, altså kun 1-2 ganger for hver treningsøkt (om du har valgt et 5-splitt program)

Selve øvelsene kommer jeg tilbake til neste uke, men det viktigste er du du gir absolutt alt på hvert sett, og alltid gjør repetisjoner til ‘positiv feiling’, hvilket vil si at du løfter til du ikke klarer å løfte mer. (det kan være lurt å ha med en treningspartner som hjelper deg når det ‘stopper opp’). Hva antall repetisjoner angår anbefaler jeg relativt få, og til gjengjeld mye vekt. Men om du ikke har teknikken helt inne enda kan det være lurt å starte med litt flere reps og mindre vekt.

Det optimale for styrkebygging er 4-6 reps, hvilket vil si at du skal bruke så mye vekt at du klarer 4 reps, men ikke klarer å løfte mer enn 6 reps. Altså skal ‘positiv feiling’ skje mellom den fjerde og sjette repetisjonen. På Mage, håndledd og legger trener jeg med noe flere repetisjoner, det varierer litt fra øvelse til øvelse, men ligger mellom 6 og 12 på alle.

Når det gjelder antall sett (et sett kan f. eks bestå av 5 reps) anbefaler jeg 6-9 sett per muskelgruppe, generelt sett bør de store musklene (f. eks rygg og bein) behandles med flere sett enn de mindre musklene (f. eks legger og underarmer)

PS: Nederst i artikkelen finner du mitt personlige treningsprogram i pdf-format.
OPPSUMMERING:

1) Det finnes to typer treningsprogrammer; fullkropp og splitt. Jeg anbefaler et 5-splitt program hvor du trener 1-2 muskelgrupper hver dag, og dermed hver muskelgruppe en gang i uka.
2) Eks. på 5-splitt program:
Mandag: Bein og legger
Tirsdag: Bryst og underarmer*
Onsdag: Rygg og ‘Traps’ (kan desverre ikke det norske navnet)
Torsdag: Skuldre og Triceps

Fredag: Biceps og Mage
3) En treningsøkt bør aldri vare lenger enn 1 time, 30-40 min er optimalt.
4) Ta 2-3 min pause mellom hver sett.
5) Du bør alltid varme opp før du starter treningen, her er et eks. på oppvarming før benkpress, det er basert på at man løfter 100 kg når man trener tungt.

12 x 40 kg (normalt tempo)
– 1 min hvile –
10 x 40 kg (raskt tempo)
– 1 min hvile –
6 x 60 kg (normalt tempo)
– 1,5 min hvile –

3 x 75 kg (normalt tempo)
– 1,5 min hvile –

1 x 90 kg

– 2,5 min hvile –

6) Oppvarming minsker sjansen for skader, samt øker vekt-kapasiteten din.
7) Jeg kommer tilbake med mer informasjon om øvelsene neste uke, men her er noen viktige nøkkelord:
– Gi absolutt alt! Løft til ‘positiv feiling’.
– Få repetisjoner og mye vekt, 4-6 repetisjoner er optimalt. Jeg trener med litt flere reps på enkelte øvelser.
– Hver muskelgruppe bør trenes med 6-9 sett.

Mitt personlige treningsprogram.
Jeg trener vanligvis med et 5-splitt program, men prøver i øyeblikket ut et 6-splitt program. Forklaringen på øvelsene er litt knotete, men husk at det egentlig er beregnet kun som en påminnelse for meg. Jeg kommer tilbake med egen artikkel for utførelsen av øvelser senere…
Bildene i treningsprogrammet mitt eies av treningstilskudd-selskapet AST Sport Science – ast-ss.com .

0 Comments

  1. IMPORTERTE KOMMENTARER FRA MIN TIDLIGERE BLOGG:
    Fredrik Gyllensten
    Kommentarene er ved en feil i programvaren jeg bruker blitt slettet, jeg beklager.

    Mer info her: http://web.mac.com/fredarn/iWeb/Fredarn.com/Blogg/E5D324D5-9F0E-4E12-BC5C-CF80ACCA4659.html

    Leg gjerne til kommentarer på nytt, det fungerer som det skal nå 🙂
    Saturday, June 2, 2007 – 07:28 PM
    Tord
    synes det er veldig bra gjort av deg å lage et slikt program som andre kan følge, har akkurat begynnt å trene selv, så har jeg googla ganske lenge. Fant da denne linken som visste det meste jeg trengte å vite egentlig. Takk skal du ha, men går det ikke an å trene litt lenger enn 1 time hvis du bare trener 3 dager styrke i uka?
    Wednesday, July 4, 2007 – 12:30 AM
    Fredrik Gyllensten
    Takk for det!
    Det går fint å trene 3 ganger i uka, men da effekten av treningen blir dårligere etter 60 min og utover (blant annet fordi testosteronnivåene synker, men også forde man rett og slett blir sliten).

    Så om du har mulighet vil jeg anbefale deg å trene 5 ganger i uka, om du ikke har mulighet til det kan du ta en titt på dette programmet:
    Gå til uke 6, side 13 på dette programmet (krever registrering)
    http://www.ast-ss.com/max-ot/max-ot_intro.asp
    Thursday, July 5, 2007 – 07:00 AM
    Anonymous
    Hei!

    Kjempebra side. Har letet lenge etter akkurat en slik siden som kan hjelpe meg med å sette opp et bra treningsprogram

    Tusen takk!
    Tuesday, July 24, 2007 – 09:52 PM
    knallfet
    akkurat samme treningsprogram som vi kjører nu, kult å få bekreftelse på at man gjør noe riktig,, kim-kong, svein erik utsi
    Tuesday, September 18, 2007 – 11:41 PM

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