Jak ułożyć plan? cz.3: podziel NOGI na 2/3/4 części.

CORRECTION: 00:15:02 Calf experiment... I was talking about the comparison of a) Single-leg Smith machine raises 160kg x 20 reps at a bodyweight of 80kg* b) BOTH LEG free-weight calf raises 220kg x 10 reps at a bodyweight of 80kg* *Volume a: (160kg + 80kg bodyweight) x 20 reps = 4800kg per leg per main set *Volume b: (220kg + 80kg bodyweight) x 10 reps / 2 legs = 1500kg per leg per main set OBSERVED EFFECT: Significantly greater gains in calves using free weights (!!!), despite the smaller volume (3.2 times smaller), and despite the lower load per calf (1.126 times smaller) 00:00:00 repetitions? Check in the description. 00:04:00 Legs vs. Chest 00:06:25 Radiation Phenomenon 00:09:31 Are you a split person? 00:10:50 Rectus femoris 00:12:37 No squats, nothing will happen! 00:15:02 Calf Experiment 00:18:00 Two Growth Factors 00:24:02 Quads and Compromises 00:30:30 Let's put it all together... Specific exercises for quads, hamstrings, calves, adductors, and glutes are topics for separate episodes. Download the free PICP Level 1 course manual by Charles Poliquin. In my opinion, it's the BEST strength training book I've ever seen. 👉https://drive.google.com/file/d/1loTv... I use it to conduct online training as part of "level 3 channel support" on my YouTube channel. The lectures are much more comprehensive than the original training, and they are in Polish in the form of a podcast. You can listen to them on your way to work or the gym... and the price is a fraction of the original course by Saint Poliquin, considered by many experts to be the greatest coach of all time (his athletes have set world records in 17 different Olympic disciplines). I am the only Pole to have obtained the highest possible PICP level 5 certification. It cannot be obtained by passing exams. You must prove that your athletes are world champions in sports/federations tested for doping by WADA, or Olympic medalists. Here's the Playlist/Podcast with the course. 👉    • KURS TRENERSKI u WODYNA - level 3 wspieran...   👉 Want more answers? Want to know more than others about the principles of training programming? "TRAINING COURSE" AND MORE:    / @coach_wodyn   ↗️↗️↗️↗ ️↗️↗️↗️↗️↗️↗️↗️↗️↗️↗️↗️↗️↗️↗️ ↗️↗️↗️↗️↗️↗️↗️↗️↗️↗️↗️↗️↗️↗️↗️ 🧬🧬🧬🧬🧬🧬🧬🧬🧬🧬🧬Tests GENETIC 🧬🧬🧬🧬🧬🧬🧬🧬🧬🧬🧬 Training, recovery, health, supplementation, nutrition, etc. according to the genetic code you were born with ⬇️⬇️⬇️⬇️ https://muhdo.com/?sld=wodyn Select "DNA HEALTH" from the options; expensive epigenetic tests can wait... ⬆️⬆️⬆️⬆️⬆️ COUPON CODE: enter "WODYN" To receive a DISCOUNT 👍👍👍 MONSTER POWER - discount code "WODYN" (in all caps) 👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟 https://www.e-monsterpower.com/?utm_s... pshowreferrers&utm_campaign=WODYN 👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟👟 ↗️I helped create the interior of the IMPETUS 2.0 shoes to decompress the ankle joint, improve technique, prevent knees from squatting, and help open the hips during the squat. -TRAINING: [email protected] 🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️ -NUTRITION: [email protected] 🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩 Or leave a PM on Instagram: 💪WODYN: https://www.instagram.com/p/CqdT_4Jo4... 🦾 OLA: https://instagram.com/ola.urbandiet?i... 🏋️‍♂️ OUR GYM WEBSITE in MANCHESTER, UK: www.tstgym.co.uk https://maps.app.goo.gl/y1egN7Pr9n4d2... 👉LINKS MENTIONED IN THE VIDEO: 👉👉👉👉How to Create a Training Plan Part 1 👉👉👉    • Jak ułożyć sobie plan treningowy cz.1   👉How to Create a Plan Part 2: CHEST    • Jak ułożyć plan? cz.2: KLATA   👉STRONGMAN: Adam Roszkowski and Oskar Ziółkowski. *Muscle Activation    • STRONGMAN: Adam Roszkowski i Oskar Ziółkow...   👉Calculate SETS and REPS. The Math of Training.    • Oblicz SERIE i POWTÓRZENIA. Matematyka Tre...   👉 Warm-up math, confirmation sets, Training math part 1. Warm-ups are learning.    • 🤫Matematyka ROZGRZEWKI , serie upewniające...   👉 How many sets, how many exercises, answers. Training math part 3    • Ile SERII, ile ĆWICZEŃ, odpowiedzi. MATEMA...   "LEGS" PLAYLIST ON MY CHANNEL: ACCESS THROUGH THE CHANNEL HOMEPAGE OR THROUGH THE END SCREEN OF THE VIDEO