Dies ist eine komplizierte Frage und variiert stark von person zu person. Ich bezweifle, dass irgendjemand sagen kann, ohne wenigstens zu wissen, erheblichen details rund um Ihr training. Ich bin nicht davon überzeugt, dass wir die Antwort auf Ihre Frage, auch, wenn wir es haben, dass info. Beachten Sie auch, dass es nicht nur übung, sondern Essen, das ist relevant. Wow, das ist buchstäblich die Gründliche Antwort, die ich je gelesen habe. Danke! Fragen Sie, wie zu trainieren, für Griff-Stärke? Oder, wie Sie wachsen Klauseln? (FYI: Es gibt sehr wenig tatsächliche Muskel in der Hand - Ihre Finger werden bewegt, über -, Unterarm-Muskeln.) Machst du Sie auf Ihre Handflächen oder auf Ihren Knöcheln?

Zuerst würd ich abraten tut Sheiko, wenn Ihr Ziel ist nicht, powerlifting, wie es ist extrem spezialisiert. Ich würde auch raten zu tun StrongLifts, wie es nur ein dummer-Programm im Allgemeinen, die (aus verschiedenen Gründen, einschließlich der ungesunde Denkweise, die es schafft, in die Anfänger, die schlechte Technik, die er entwickelt, und die Tatsache, dass es basiert auf offensichtlich falschen Annahmen). Unter der Annahme, dass Sie tun, wie GEWICHTE heben, Ihre beste Wette ist zu finden ein ausgewogenes Programm für Ihr Wunsch (Essen bei Wartung und Pflege, immer mehr, in der Regel sportliche, anstatt spezialisiert auf die powerlifts), und legen Sie es auf autopilot.

Wie es bereits erwähnt wurde in einem anderen Kommentar, 5/3/1 ist beliebt wegen seiner Einfachheit und seiner Flexibilität, wie Jim Wendler (seines Schöpfers) ist sehr daran interessiert, auf die die Menschen fit und stark (im sportlichen Sinne) eher als out-of-Form-Powerlifter (die er vorher war). Ich würde empfehlen, Kommissionierung bis die Bücher (5/3/1 second edition und Beyond 5/3/1 sind gut und ergänzen) und Lesen, wie es ein Programm nachhaltig genug, dass Sie wahrscheinlich tun Sie es für das nächste Jahrzehnt. Es gibt auch eine Menge ausgezeichneter apps für 5/3/1 (wie Wendlerized, auf Android), die Ihnen dabei helfen können, das denken aus der Gleichung heraus, obwohl ich ' D noch empfehlen die Bücher zu Lesen um das Programm zu verstehen.

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