{"id":70,"date":"2007-08-30T00:00:00","date_gmt":"2007-08-30T04:00:00","guid":{"rendered":"https:\/\/www.billybeck.com\/\/wordpress\/physical-training\/how-to-add-5lbs-of-lean-muscle-in-28-days"},"modified":"2017-09-19T15:06:26","modified_gmt":"2017-09-19T19:06:26","slug":"come-aggiungere-5-libbre-di-muscoli-magri-in-28-giorni","status":"publish","type":"post","link":"https:\/\/billybeck.com\/it\/physical-training\/how-to-add-5lbs-of-lean-muscle-in-28-days","title":{"rendered":"Come aggiungere 5 libbre di muscoli LEAN in 28 giorni"},"content":{"rendered":"

Per ottenere il massimo da questo piano \u00e8 necessario attenersi a queste regole:<\/strong><\/h4>\n
    \n
  1. Sfida il corpo con una maggiore resistenza ad ogni allenamento<\/li>\n
  2. Cronometrare gli intervalli di riposo con un cronometro.<\/li>\n
  3. Registrate i pesi e le ripetizioni per ogni serie.<\/li>\n
  4. Dormire 7-9 ore ogni notte.<\/li>\n
  5. Bere acqua... (Peso corporeo in libbre X .7 = Numero di once di H20 al giorno)<\/li>\n
  6. Assumere quotidianamente un multivitaminico\/minerale di alta qualit\u00e0 con il cibo.<\/li>\n
  7. Consumare un frullato post-allenamento (per le linee guida specifiche, vedere l'articolo alla voce Integratori).<\/li>\n
  8. Mangiare proteine ogni 3 ore.<\/li>\n
  9. Mangiate gli alimenti pi\u00f9 vicini alla loro fonte naturale, preferibilmente certificati biologici.<\/li>\n
  10. Raggiungere e mantenere una visione positiva. Concentratevi su ci\u00f2 che VOGLIONO!<\/li>\n<\/ol>\n

    Fase I: Sviluppo della massa muscolare magra nella parte inferiore e superiore del corpo<\/strong><\/h4>\n
    Luned\u00ec - Gioved\u00ec<\/strong><\/h5>\n\n\n\n\n\n\n\n\n\n\n\n
    Esercizio<\/th>\nSet<\/th>\nRappresentanti<\/th>\nTempo<\/th>\nRiposo<\/th>\n<\/tr>\n
    A1. Flessioni con le mani sulla palla<\/td>\n1<\/td>\n10-15<\/td>\n202<\/td>\n\u2013<\/td>\n<\/tr>\n
    A2. Flessioni a terra<\/td>\n1<\/td>\n10-15<\/td>\n101<\/td>\n30<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    B1. Pressioni DB inclinate<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n\u2013<\/td>\n<\/tr>\n
    B2. Archi DB piegati al petto<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n90<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    C1. Trazioni assistite con presa media<\/td>\n4<\/td>\n10-12<\/td>\n311<\/td>\n\u2013<\/td>\n<\/tr>\n
    C2. Tuffi assistiti<\/td>\n4<\/td>\n10-12<\/td>\n311<\/td>\n90<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Frullato post-allenamento consumato entro 20 minuti dal completamento dell'allenamento.<\/strong><\/p>\n

    Marted\u00ec - Venerd\u00ec<\/strong><\/h5>\n\n\n\n\n\n\n\n\n\n\n\n
    Esercizio<\/th>\nSet<\/th>\nRappresentanti<\/th>\nTempo<\/th>\nRiposo<\/th>\n<\/tr>\n
    A1. Squat per una gamba sola<\/td>\n1<\/td>\n5 per gamba<\/td>\n211<\/td>\n\u2013<\/td>\n<\/tr>\n
    A2. Leg curl SB<\/td>\n1<\/td>\n10 -15<\/td>\n211<\/td>\n30<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    B1. Squat BB<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n\u2013<\/td>\n<\/tr>\n
    B2. Riccioli per le gambe<\/td>\n4<\/td>\n6-8<\/td>\n301<\/td>\n90<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    C1. Squat divisi<\/td>\n4<\/td>\n10-12<\/td>\n311<\/td>\n\u2013<\/td>\n<\/tr>\n
    C2. Sollevamenti a gamba tesa<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n90<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Frullato post-allenamento da consumare entro 20 minuti dal termine dell'allenamento:<\/strong><\/p>\n

    Mercoled\u00ec:<\/strong><\/h5>\n\n\n\n\n\n\n
    Esercizio<\/th>\nSet<\/th>\nRappresentanti<\/th>\nTempo<\/th>\nRiposo<\/th>\n<\/tr>\n
    A1. Alzate delle gambe sospese<\/td>\n4<\/td>\n8-10<\/td>\n212<\/td>\n60<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    B1. Crunch al cavo<\/td>\n4<\/td>\n10-12<\/td>\n222<\/td>\n60<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

     <\/p>\n

    Cardio:<\/strong> Killin - Chillin<\/p>\n

    Riscaldamento: 3 minuti<\/p>\n

    Scoppio 1:<\/strong><\/p>\n

      \n
    • 60 secondi Killin<\/li>\n
    • 60 secondi Chillin<\/li>\n<\/ul>\n

      Ripetere 3 cicli per un totale di 6 minuti.<\/p>\n

      Scoppio 2:<\/strong><\/p>\n

        \n
      • 30 secondi Uccidere<\/li>\n
      • 30 secondi Chillin<\/li>\n<\/ul>\n

        Ripetere per 5 cicli per un totale di 5 minuti (tempo totale trascorso 14 minuti).<\/p>\n

        Terzo scoppio:<\/strong><\/p>\n

          \n
        • 40 secondi Killin<\/li>\n
        • 20 secondi Chillin<\/li>\n<\/ul>\n

          Ripetere per 5 cicli, per un totale di 5 minuti (19 minuti).)<\/strong><\/p>\n

          Finale a scoppio: <\/strong><\/p>\n

            \n
          • 120 secondi Killin<\/li>\n
          • 60 secondi Chillin<\/li>\n<\/ul>\n

            Ripetere 3 cicli per un totale di 9 minuti (28 minuti) Raffreddare come necessario<\/p>\n

            **** IMPORTANTE.<\/span><\/strong><\/h2>\n\n\n\n\n\n\n\n
            Settimana<\/th>\nSerie di # per gli esercizi \"B\" e \"C\".<\/th>\n<\/tr>\n
            1<\/td>\n4<\/td>\n<\/tr>\n
            2<\/td>\n6<\/td>\n<\/tr>\n
            3<\/td>\n8<\/td>\n<\/tr>\n
            4<\/td>\n4<\/td>\n<\/tr>\n<\/tbody>\n<\/table>","protected":false},"excerpt":{"rendered":"

            Si tratta di uno dei miei programmi vincenti e collaudati. Se la vostra priorit\u00e0 \u00e8 quella di aumentare i muscoli senza aggiungere grasso, questo programma far\u00e0 al caso vostro. In media, ogni cliente che segue questo regime guadagna 5,2 libbre di massa magra in 28 giorni.<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[],"class_list":["post-70","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nHow To Add 5 lbs. of LEAN Muscle in 28 Days - Billy Beck<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.billybeck.com\/physical-training\/how-to-add-5lbs-of-lean-muscle-in-28-days\" \/>\n<meta property=\"og:locale\" content=\"it_IT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Add 5 lbs. of LEAN Muscle in 28 Days - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"This is one of my tried and true winners. 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