Wie führt man die Übung aufrechtes Rudern am besten aus, ohne sich zu verletzen? Wir erklären, wann aufrechtes Rudern schädlich ist.
Eiweiß ist essenziell, nicht nur für Muskelaufbau und Stoffwechsel. Wie viel Eiweiß gesund ist und wann eine Eiweißschock droht, erfährst du hier.
Proteine sind für deinen Muskelaufbau essenziell. Wie du sie am besten in dein Muskelaufbau Frühstück integrierst, erfährst du hier.

Bulking workout / Week 4 / Day 3

If you are a hard gainer and you have trouble with building muscle mass, give this workout plan a try! You won’t regret it.
25.11.2015

Photo: themoderngladiator.com

Hello, Guys.

If you are a hardgainer and you have trouble with building muscle mass, give this workout plan a try! You won’t regret it.  As I have an ectomorph bodytype, it was a hard task to build the mass I have today. Now I show you a workout plan with some basic exercises to bring your physique to a new level. All the equipments you need can be found in regular gyms.

My favorite method is superset which leads to an intensive pump what helps to transport the nutrition-dense blood to the target muscle. But don’t forget about your nutrition and your supplements!

Have a great workout!

Péter Molnár

WEEK 4

Training session 3

Calves:

1. Seated single-leg calf raises (4x10-20)

2. Standing calf raises (4x10-20)

Hip flexors:

3. Lying hip flexion (4x10-15)

4. Seated hip flexion (4x10-15)

Hip extensors:

5. Leg extensions (4x10-15)

6. Leg presses (4x10-15)

7. Single-leg squats (4x10-15)



What would you improve in this article?




The content could be...





Cancel

DO YOU LIKE THIS ARTICLE?