"High-Performance Mass Program", mm. -> Trening & Kosthold; Verdt å lese, Utgave 25

Utgave 25 – I denne utgaven:
– «High-Performance Mass Program» (video & artikler, av Christian Thibaudeau)
– Avgjør treningen dietten din, eller dietten treningen? (av Lyle McDonald)
– «To Guys Who Think That Arnold Got Big with Steroids» (av Mehdi)
– Gjør så LITE som mulig – og få BEDRE resultater! (av Eirik Sandvik)
– Strategier for å forbedre dårlig holdning (av Eric Cressey)
– Er høy alder et hinder for vekttap? (av  Leigh Peele)

Dette er en fast spalte med interessante og nyttige saker jeg kommer over relatert til trening, kosthold/ernæring og helse generelt

Christian Thibaudeau

«High-Performance Mass Program«: Christian Thibaudeau har laget et nytt treningsprogram for T-Nation. Videoene er definitivt lærerike og interessante, og selve programmet er også meget solid. Sjekk det ut;
-> Forklaring for programmet; ‘Look Like a Bodybuilder, Perform Like an Athlete’
-> ‘Upper Body Pressing
-> ‘Lower Body Pressing
En påstand jeg dog er skeptisk til her, er at kroppen er bygget for å gjøre mer pressing og mindre roing, og at overkroppen bør trenes mest for pressing. Det kan virke logisk, men alle jeg kjenner til som er dyktig på skadeforebyggende trening sier det omvendte; vi bør gjøre mer roing, og jeg tror så absolutt dette er korrekt, og det kommer sannsynligvis fra ‘vår’ sittestillende stilling i det meste av dagens arbeid.
Jeg tror dog Thibaudeau har et godt poeng når han snakker om å trene ryggmuskelaturen/roing met lettere vekter+flere reps og/eller statisk. At presse-musklene er best egnet for eksplosiv trening, og ro-musklene best egnet for mer stabiliserende og utmattende trening, tror jeg er helt korrekt.

Avgjør treningen dietten din, eller dietten treningen? En flott og kort artikkel fra Lyle McDonald. Enkelt og greit; treningen du gjør og dietten din må passe sammen, og enkelte ganger bør du ungå spesifikke dietter pga. din trening, og andre ganger bør du endre din trening for å passe inn i spesifikke dietter du følger. Hard trening fungerer som regel best med tilstrekkelig med karbohydrater.

Arnold Schwarzenegger

«To Guys Who Think That Arnold Got Big with Steroids«: En flott post av Mehdi på stronglift.com. Det nytter ikke å sammanligne Arnold med dagens kroppsbyggere..

Gjør så LITE som mulig – og få BEDRE resultater!
En flott artikkel av Eirik Sandvik på atletiskutvikling.no. Veldig mange treningsentusiaster har godt av å lese denne.

Strategier for å forbedre dårlig holdning: En flott artikkelserie fra Eric Cressey. Jeg nevnte del 1 i utgave 24, og nå er del 2 og 3 også postet.

Korrekt holding er viktig, spesielt om du skal trene hardt.

«1. Train more frequently.

2. Use daily mobility circuits.
3. Strengthen the deep neck flexors.
4. Go with a 2:1 pulling-to-pushing ratio.
5. Don’t overlook a lack of glenohumeral (shoulder) joint internal rotation.
6. Don’t overlook a lack of glenohumeral (shoulder) joint flexion.
7. Don’t ignore the thoracic spine.
8. Watch your daily habits and get up more frequently.
9. It’s not just the strength exercises you perform; it’s how you perform them.
10. Get regular soft tissue work.
11. Recognize that lower body postural improvements will be a lot more stubborn than upper body postural improvements.
12. Add “fillers” to your program.»

Er høy alder et hinder for vekttap? En flott artikkel fra Leigh Peele.
“Get busy living or get busy dying.”
– Sitat fra filmen The Shawshank Redemption.


  1. sv: Knebøy: 30kg x 10 rep + 40kg x 8 rep + 45kg x 6 rep
    Markløft: 40 x 8 + 50 x 6 + 50 x 6
    Bulgarsk splitt: 12 x 10 + 14 x 10 !

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