Troy a baktım dün.Brad pitt orda gercekten iyi görünüyor tam fitness yani bu adamın resimnlerini inceledim.Kolları cok cok zayıfmış önceden bakarsanız görürsünüz.karın kaslarıda yok ama insan merak ediyor nasıl başarabilmiş diye.Bu adamın vucut ölcülerini bilen varsa lütfen yazsın arkadaşlar.Az cok ıngilizcemiz olsaydı arardık ama yapamıyoruz...
Bence ordaki vücudu ideal ve süper.Adam kalflerine kadar lif lif ve ne çok ufak ne çok iri,tam istediğim vücut Ben de ölçülerini merak ediyorum ilker Ama her ölçü her adamda aynı durmuyo orası da var tabi..
googledan arattim asagidaki bilgiler cikti kopyalayip yapistiriyorum !! lin´ki de burada.. http://www.bradpittworkout.com/brad-pitt-troy-workout.php Brad used a low-carb, high-protein diet during the training for his role. Physically, Pitt prepared for the role with a year of intense training. "The first three months were daunting and not fun at all." His days included two to three hours in the gym, two additional hours of sword work and four high-protein, low-carb meals. As a result, he gained about 10 pounds of brawn. Chest: Bench press - 5 sets, 6-10 reps Incline bench press - 6 sets, 6-10 reps Cable crossovers - 6 sets, 10-12 reps Dips - 5 sets, to failure Dumbbell pullovers - 5 sets, 10-12 reps Back: Front wide-grip chin-ups - 6 sets, to failure T-bar rows - 5 sets, 6-10 reps Seated pulley rows - 6 sets, 6-10 reps Straight-leg deadlifts - 6 sets, 15 reps Legs: Squats - 6 sets, 8-12 reps Leg presses - 6 sets, 8-12 reps Leg extensions - 6 sets, 12-15 reps Barbell lunges - 5 sets, 15 reps Calves: Standing calf raises -10 sets, 10 reps Seated calf raises - 8 sets, 15 reps One-legged calf raises (holding dumbbells) - 6 sets,12 reps Forearms: Wrist curls (forearms on knees) - 4 sets, 10 reps Reverse barbell curls - 4 sets, 8 reps Wright roller machine - to failure Biceps: Barbell curls - 6 sets, 6-10 reps Seated dumbbell curls - 6 sets, 6-10 reps Dumbbell concentration curls - 6 sets, 6-10 reps Triceps: Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps Pushdowns (exterior head) - 6 sets, 6-10 reps Barbell French presses (interior head) - 6 sets, 6-10 reps One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps Shoulders: Seated barbell presses - 6 sets, 6-10 reps Lateral raises (standing) - 6 sets, 6-10 reps Rear-delt lateral raises - 5 sets, 6-10 reps Cable lateral raises - 5 sets, 10-12 reps Abs: 30 minutes straight until failure.
http://www.t-nation.com/findArticle.do?article=06-021-training Burda hollywood starlari ve antreman cesitleri ile cok güzel ve kapsamli bir yazi var. Belki birileri cevirir Bu yazinin ortalarinda Christian Thibaudeau hollywood starlarina verilen antreman programini eklemis, yazida 12 hafta süreleri bir antreman programini nasil uygulanacagi ve beslenmeye göre neden bu sekil hazirlandigi hakkinda yazilmis: Superhero Program by Christian Thibaudeau WEEKS 1-4 Monday (Shoulders conjugate/Traps heavy) A. Seated dumbbell press 4 x 6-8 reps B1. Upright rowing 3 x 10-12 reps B2. Seated incline lateral raise 3 x 10-12 reps C. Arnold press 3 x 8-10 reps D. Lateral raise 1 x 100 reps (take pauses if needed) E. Barbell power shrugs 5 x 5 reps Tuesday (Quads/Hams/Biceps/Triceps) A1. Back squat 1 x 15, 1 x 12, 1 x 8, 1 x 20 A2. Romanian deadlift 1 x 12, 1 x 10, 1 x 8, 1 x 15 B1. Barbell curl 3 x 6-8 reps B2. Close-grip decline press 3 x 6-8 reps C1. Preacher curl 3 x 10-12 reps C2. Decline dumbbell triceps extension 3 x 10-12 reps D1. Hammer curl 3 x 12-15 reps D2. Cable triceps extension 3 x 12-15 reps Thursday (Traps conjugate/Shoulders heavy) A. Barbell shrugs 4 x 6-8 reps B1. Haney shrugs (behind the back shrugs in the Smith machine) 3 x 10-12 reps B2. Upright rowing 3 x 10-12 reps C. Standing calf machine shrugs 3 x 8-10 reps D. Rear delt machine 1 x 100 reps E. Military press 5 x 5 Saturday (Chest/Back) A1. Incline bench press 3 x 6-8 reps A2. Bent over barbell rowing 3 x 6-8 reps B1. Flat dumbbell bench press 3 x 10-12 reps B2. Lat pulldown 3 x 10-12 reps C1. Decline bench press 3 x 12-15 reps C2. Seated rowing 3 x 12-15 reps * NOTE: Abdominal work is performed after every workout. Alternate between these two: ABS WORKOUT 1 A1. Kneeling cable crunch 3 x 12-15 reps A2. Machine crunch (use a 505 tempo) 3 x 6-8 reps A3. Swiss ball crunch 3 x max ABS WORKOUT 2 A1. Eagle sit-up 3 x max A2. Roman chair Russian twist 3 x 12-15 reps A3. High pulley woodchop 3 x 12-15 reps per side WEEKS 5-8 Monday (Upper chest conjugate/Biceps heavy) A. Incline bench press 4 x 6-8 reps B1. Low-incline dumbbell press (stop short of lockout) 3 x 10-12 reps B2. Incline cable flies 3 x 10-12 reps C. Low-pulley crossover 3 x 8-10 reps D. Bench press 1 x 100 reps (take pauses if needed) E. Barbell curl 5 x 5 reps Tuesday (Quads/Hams) A1. Back squat 1 x 15, 1 x 12, 1 x 8, 1 x 20 A2. Romanian deadlift 1 x 12, 1 x 10, 1 x 8, 1 x 15 B1. Leg press 3 x 10-12 reps B2. Gironda leg curl (leg curl with an elevated torso, as in a push-up position) 3 x 10-12 reps C. Leg curl 1 x 100 reps Thursday (Biceps conjugate/Upper chest heavy) A. Barbell curl 4 x 6-8 reps B1. Reverse preacher curl 3 x 10-12 reps B2. Hammer curl 3 x 10-12 reps C. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm) 3 x 5-6 reps per side D. Preacher curl 1 x 100 reps E. High incline dumbbell press 5 x 5 Saturday (Back/Triceps) A1. Barbell rowing 3 x 6-8 reps A2. Fat-man pull-ups 3 x max reps B1. Weighted chins 3 x 6-8 reps B2. Lat pulldown 3 x 10-12 reps C1. Decline EZ-bar triceps extension 5 x 6-8 reps C2. Rope triceps extension 5 x 12-15 reps * NOTE: Abs work is still performed after every workout in an alternate fashion. WEEKS 9-12 Monday (quadriceps/hamstrings) A. Back squat 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10 B1. Leg press 3 x 10-12 reps B2. Leg extension 3 x 10-12 reps C. Romanian deadlift 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10 Tuesday (Shoulders/Back) A1. Upright rowing 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10 A2. Seated incline dumbbell lateral raise 4 x 12-15 reps B. Cable lateral raise (one arm at a time) 3 x 15-20 reps per arm C1. Barbell rowing 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10 C2. Lat pulldown 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10 E. Haney shrugs 3 x 12-15 reps Thursday (Biceps/Triceps) A1. Preacher curl 4 x 8-10 reps A2. Alternate dumbbell curl 4 x 10-12 reps per arm A3. Reverse barbell curl 4 x 12-15 reps B1. Close-grip bench press 4 x 8-10 reps B2. Lying barbell triceps extension 4 x 10-12 reps B3. Rope triceps extension 4 x 12-15 reps Saturday (Chest/Shoulders) A1. Decline dumbbell press 3 x 8-10 reps A2. Dips 3 x max reps A3. Cable crossover 3 x 12-15 reps B1. Seated dumbbell press 4 x 8-10 reps B2. Standing lateral raise 4 x 10-12 reps B3. Front dumbbell raise 4 x 12-15 reps * NOTE: Abs should be worked after every workout (same as two other phases) plus additional resistance free abs work everyday.
Nisanın 2. haftası küre başlıcam.Zaten antreman programım 2 ayı doldurdu değiştirmem gerek.Brad Pitt'in antremanını ya da Despo'nun verdiği antremandan değişik birşeyler deniycem,sonuçlarını paylaşırız burda
Ben Brad pitt'in bu kadar estetik bulunmasının nedenini belibe bağlıyorum.Gerçekten bir kadın beline sahip bu adam.Omuzları geniş ve parçalı belide ince olunca gerçekten çok estetik duryor.Ben troydaki kol ölçüsünün 40-41 falan olduğunu düşünüyorum yağ oranı da %10 larda tabiki....
Arkadaşlar 1 haftadır Brad'in antremanını uyguluyorum.Ama biraz hafifleştirdim Gerçekten çook etkili ve sert bi program