鐵克健身網Taks's BodyGYM【鐵的聚會-鐵友的玩樂活動聚會

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241作者	centergym (黃教練) ( )	2007/05/20 11:20:03	61.228.109.xxx
來自台北市磅數 2398.2磅發文 1653 註冊 2006/2/10 量級超重量級 ★★★★★	2007,5,20, Milos Sarcev 在自己健身院所辦的講習會,已經按照原定日期:5月19日上午11點準時舉行. ##不過奇怪? Milos 團隊都情義相挺,為什麼山岸沒出現?......喔...Mnn....事必有因??? (photos courtesy of milossarcev.com) Dennis James (左) Melvin Anthony (奧林匹亞第五名) 兩位德國強將 Dennis Wolf (左),Armin Scholtz(右) Armin Scholtz(左),Melvin Anthony(右)
242作者	centergym (黃教練) ( )	2007/05/20 14:48:55	61.228.103.xxx
來自台北市磅數 2398.2磅發文 1653 註冊 2006/2/10 量級超重量級 ★★★★★	Milos 的網站答覆我:山岸因為家裡有事先回去日本,幾個星期後再來美國. (photos courtesy of milossarcev.com) 左邊是 Melvin Anthony,右邊戴帽的是 Dennis James
243作者	dhong (蘿蔔頭) ( )	2007/05/20 16:40:37	61.31.137.xxx
來自台北市磅數 52.9磅發文 21 註冊 2006/4/28 量級雛量級 ★	milos 年輕的照片，真的好威阿!! 三百壯士電影裡的人完全被電假的
244作者	maxoi (芋圓) ( )	2007/05/20 21:20:15	61.219.36.xxx
來自金門縣磅數 189磅發文 202 註冊 2005/1/4 下量級輕量級 ★★	Milos現在雖然很久沒參加比賽但是指導選手的同時自己也沒偷懶!! 都是跟選手一起狠狠的操我看現在的狀況也不會比以前差多少大概就線條沒照片上那麼猛而已吧! 黃教練的報導中也不時會出現Milos秀一下大腿或是腹肌的照片還是有比賽的實力我自己之前也常在bodybuilding網站上點看Milos教學的片段雖然他都穿寬鬆有袖的T恤但還是可以看到衣服底下高聳的肌肉實在是厲害當然在訓練面也收穫良多或許可以請黃教練跟Milos橋一下看肯不肯放上近況來給大家開開眼界^^
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245作者	centergym (黃教練) ( )	2007/05/20 23:49:33	61.228.112.xxx
來自台北市磅數 2398.2磅發文 1653 註冊 2006/2/10 量級超重量級 ★★★★★	Milos Sarcev 確實一直以身作則保持很好的狀況! 他也一再告誡他的學生;(譬如日本的山岸):縱使是在非賽期也不能圓滾滾腫腫的! 大家看到今年的 Jay Cutler 就跟往年不一樣!一直都保持的比 Coleman 好. 至於 Milos 也表示很想再復出比賽(有人謠傳下半年),但是他右手二頭肌的傷恐怕還沒有痊癒. 但他平常仍然忍痛保持練習. 下面就是今年他跟山岸一起練胸的情形. (photos courtesy of milossarcev.com) 幫助山岸用"反向用力"方式做臥推去年十月歐洲巡迴賽時,在後台跟 Jay Cutler (左)一起尬腿部股四頭肌!!
246作者	centergym (黃教練) ( )	2007/05/21 00:12:59	61.228.112.xxx
來自台北市磅數 2398.2磅發文 1653 註冊 2006/2/10 量級超重量級 ★★★★★	今天我在美國的 Getbig 健身網上開個版:Milos Sarcev 的 Koloseum Gym 將取代原來威尼斯 Gold's 健身院,成為新的麥加!! 網址如下 http://www.getbig.com/boards/index.php?topic=149770.0 標題: Koloseum Gym---New Mecca of Bodybuilding !!
247作者	musashr (龍) ( )	2007/05/21 01:27:00	59.116.1.xxx
來自新北市磅數 21.9磅發文 22 註冊 2006/3/10 量級蠅量級 ☆	謝謝教練和單身公害的指教讓小弟也收穫了不少! 想再請問一下教練~ 平日如果想接觸健美圈資訊! 要從哪些管道呢? 在誠品書局裡面有賣好多健美的雜誌! 也不知道要怎麼挑有沒有在賣翻譯版的
248作者	louy (louy) ( )	2007/05/21 08:38:11	211.21.85.xxx
來自新北市磅數 643.9磅發文 316 註冊 2005/7/3 下量級中重量級 ★★★☆	幫貼! 黃教練 : "去年十月歐洲巡迴賽時,在後台跟 Jay Cutler (左)一起尬腿部股四頭肌!!" 全身的相片
249作者	kee32 (kee) ( )	2007/05/21 09:12:00	163.30.119.xxx
來自桃園縣磅數 184.4磅發文 322 註冊 2007/1/2 下量級輕量級 ★★	Ｍｉｌｏｓ不是保持的這麼好吧，實在太厲害～～～
250作者	maxoi (芋圓) ( )	2007/05/21 09:12:04	61.219.36.xxx
來自金門縣磅數 189磅發文 202 註冊 2005/1/4 下量級輕量級 ★★	看到Milos似乎整年線條都很好! 不禁好奇難道他們整年都實施嚴格的飲食控制嗎?(而且是非常嚴格) 除了用一些離離扣扣的"東西"之外是不是也實施高強度有氧呢? 網路影片幾乎都是重訓的訓練影片我只在Cutler的影片看過他"慢慢的"踩登階機跟腳踏車不知道黃教練有沒有相關資訊!
251作者	[email protected] (Kai) ( )	2007/05/21 11:40:17	75.85.52.xxx
來自北美洲磅數 953.2磅發文 668 註冊 2004/12/3 量級重量級 ★★★★	Hi maxoi, I was there in his seminar and maybe I can answer your question a little. Milos talked a little about his methods and point of views toward bodybuilding. He mentioned that he had kept a journal for his food intake which clearly indicated all the things he's been eating for the past 20 years (that's gotta be a big note book he has). He also dosen't believe the so-called Contest season and off seasons. To him, adding weight dosen't equal to adding muscle. That seminar is basically a promotion of his line of supplements (don't get the wrong idea, his explaination was clear and professional). He said that if you want to get the anabolic result, you don't just make the optimal gain, you must maximize it. He advocate that taking amino acids and sugar supplements during workout which can prevent the catabolic state and maximize the growth. Also he kept on mention that intensity is the key to growth. To maximize the growth, you must hit all the muscle fiber you can possibly hit, by using his method of Giant set. His Giant set is different than other Giant set. He said that you must add one exercise after you've done your original routine, and once you are capable of doing so, add another one, and add another one. He once trained someone by doing 33 exercise straight (that sounds scary). Dennis James, who can bench press 500something plus lbs, had a chest session the other day. At the end of that trainning session, he can't even bench 135lb for 10 reps. I think it is possible to stay lean and in shape all year round, you just have to put your mind and devote a lot of effort in it. Good Luck
252作者	[email protected] (Kai) ( )	2007/05/21 11:43:26	75.85.52.xxx
來自北美洲磅數 953.2磅發文 668 註冊 2004/12/3 量級重量級 ★★★★	and some more pics.... My coworker and I......
253作者	centergym (黃教練) ( )	2007/05/21 11:51:35	61.228.107.xxx
來自台北市磅數 2398.2磅發文 1653 註冊 2006/2/10 量級超重量級 ★★★★★	Hey,dude,Great post !! .......................................................... 這裡也有其他參加研討會學員po的心得: The article courtesy of milossarcev.com The free Milos Sarcev seminar that was preached for some time now went pretty well and served as a great motivational booster. The pros who where there were dennis wolf, dennis james, and melvin anthony; all of which looked astounding. Sorry but even though I took many pictures, I lack the software to download them to the computer so you will have to wait for a week to get them (that is if your still interested). Well, I took many notes and would love to shared them: Nutrition - Preached and preached on the importance of DURING workout shakes consisting of glucose or glucose polymers and whey - Don't believe that you have to wait post-w for anabolism. In fact, its probably more anabolic to take a shake during the workout due to the increased blood flow that will ONLY happen during training and therefore, the uptake of nutrients - Glucose takes about 3-5 minutes to assemble and metabolize combined with the fact that 80% of your blood flow goes to your muscles during training and you have a potent anabolic agent - NEVER ingest sugar alone - Protein AT LEAST 1g/lb of bodyweight; eat protein every three hours - Don't eat the same protein every meal day in and day out; you will become allergic to it - Insulin can be your best friend or worst enemy depending on the time of day - Carbs and Fat = Energy, Protein = Building agent. Therefore, you can eat 20,000 calories a day in carbs and fat but if you dont have protein, then you won't build any muscle - The trick to carbs is to find out how much your body can handle Training - ALWAYS train at the highest amount of intensity as to allow the most muscle fibers recruited - When training for drop sets or giant sets, your rest should either be 0 sec or under 10. When training a lagging body part under these principles, increase the intensity and add more sets - The myth "you can't train different areas of the chest" was debunked; obviously, changing angles will stimulate different areas of the chest - Squeeze at the top of each rep no matter what the weight is - The #1 rule is to feel the muscle working meaning that you can go as heavy as you want as long as you can feel your muscle. Therefore, there really is no best exercise but rather what works for you - Training through an injury: you must feel the muscle work (< kinda shady notes I took; don't know if thats what he said) - Don't underestimate machines - they're almost as good as free weights Posing Melvin Anthony talked to everyone about this as he was just about to leave: - If you can't dance, don't do it - Learn how to transition from one pose to the next. The more you practice, the less shaking you'll do - Always open the hands when transitioning between movements as to allow a different focal point and make the movements seem more smooth - "Posing is something that you can't practice enough" Misc. - "Age is just a number". Example: Albert Beckles - If you believe it, it will happen - Bashed muscletech's products which was very funny because when he said, "There is no proof in creakic and gakkic", Anthony was like, "HEY HEY HEY HEY!" I guess the only thing that I will be adopting from this seminar is the during workout drink. Ya, Im pretty much sold when Milos started advocating it not to mention all the good things this article had to say about it: http://www.t-nation.com/findArticle.do?article=07-052-diet Everything else I pretty much knew for quite some time now. Also, my initial reaction of seeing Dennis James walk right by me is unforgettable; its one thing to see pros in pics on the internet but to see them in person is a TOTALLY DIFFERENT experience.
254作者	centergym (黃教練) ( )	2007/05/21 13:39:14	61.228.107.xxx
來自台北市磅數 2398.2磅發文 1653 註冊 2006/2/10 量級超重量級 ★★★★★	Milos Sarcev 的研討會要點大致如下：一、不相信什麼「比賽期」或「非賽期」，全年都要保持一定的結實度。「增重」不等於「增肌」。（He also dosen't believe the so-called Contest season and off seasons. To him, adding weight dosen't equal to adding muscle）二、他的所謂「Giant set」是：通常不只四、五個動作。有時甚至高達33個！！而且每個動作之間簡直是不休息！最多也沒超過十秒！！他並舉例 Dennis James 臥推可以推500磅，但是照這樣跟他練時；到最後60公斤都推不到十下！三、提高刺激強度與增加組數是最重要的訓練原則與突破瓶頸不二法則！四、不管你練多重，每一下都要採用「頂點收縮原理」（Squeeze at the top of each rep no matter what the weight is）五、Milos 再三提醒多次提醒大家：為了確保你身體肌肉能保持「同化組成狀態」，所以訓練當中要不斷攝取乳清高蛋白加「低聚醣」的飲料！！！！（DURING workout shakes consisting of glucose or glucose polymers and whey）。絕對不能等到全部練完結束後再喝！！來不及了！！原因是： In fact, its probably more anabolic to take a shake during the workout due to the increased blood flow that will ONLY happen during training and therefore, the uptake of nutrients - Glucose takes about 3-5 minutes to assemble and metabolize combined with the fact that 80% of your blood flow goes to your muscles during training and you have a potent anabolic agent .......................................................................... ##以上我只是摘要翻譯一下. 相關的訓練理論請參考我的書. 謝謝!!
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255作者	n1217529 (小賴) ( )	2007/05/21 16:15:31	202.39.26.xxx
來自新北市磅數 528.2磅發文 556 註冊 2003/7/8 上量級中重量級 ★★★☆	"Giant set" can stay lean and in shape for body ?????????? 這跟我們JIMMY哥哥主推以有養來造就身體肌肉的分離度及清析度好像有點背道而馳耶?! 還有!!請問黃教練~~ 他說:Don't underestimate machines . 這跟以前我們一直以為用FREE WEIGHT 的訓練方式比較有效又有點矛盾?! 而且好像也沒討論為什麼! 謝謝^^ ※本文於2007/5/21 下午 04:29:15修改※
256作者	maxoi (芋圓) ( )	2007/05/21 16:27:07	61.219.36.xxx
來自金門縣磅數 189磅發文 202 註冊 2005/1/4 下量級輕量級 ★★	感謝Kai兄的回覆以及黃教練的翻譯要不然我英文很破只能看得懂大概有教練的翻譯清楚多了!
257作者	wisejet (dick) ( )	2007/05/21 18:41:52	61.220.37.xxx
來自台北市磅數 136.1磅發文 118 註冊 2004/1/4 上量級輕量級 ★★	Milos 的 Giant Set有的都搞上1，000次，而且是中間不休息的。每個循環中，做完一個動作馬上接下一個動作，打通關後又接著進行下一個循環，我看根本就是有氧兼重訓了。我認為與Jimmy大教練所說並沒有違背。
258作者	centergym (黃教練) ( )	2007/05/21 18:46:06	61.228.104.xxx
來自台北市磅數 2398.2磅發文 1653 註冊 2006/2/10 量級超重量級 ★★★★★	To 小賴: 我沒有親臨講習會現場,所以無法得知當時講習內容. 但是以我對 Milos Sarcev 訓練風格的瞭解:跟他練;或採用他的方式練,沒有人不喊累的!!! 尤其是像這樣這麼多動作組數;又不休息地練腿時,也絕不會輸做有氧. 各位看看他前陣子跟山岸等人用 "Giant set" 練腿時的照片就知道!當場還準備幾個桶子給他們吐!! 但 Milos 並沒有反對做有氧喔!!! 請大家記住他這段話: THE MOST IMPORTANT for a bodybuilder: DON'T EVER THINK, CONSIDER, MENTION, BE FOCUSED ON....etc...etc - ON AMOUNT OF WEIGHT...ANY AMOUNT...rather - focus on STIMULATING THE MUSCLES REGARDLESS OF THE WEIGHT USED... MY BODYBUILDING doesn't ever considers numbers and poundages...Weight is absolutely NOT IMPORTANT..... 下面是他跟山岸等人用 "Giant set" 練腿時的課程: Giant Sets of first two sets/rotations included: 1) Wide Stance Hack Squats (slow down and slow up) X 10 2) Close stance squats on smith machine (feet together standing up on toes entire time putting complete emphasis on frontal quads) X 10 3) Regular Squats (arse to touch back of calves) X 10 4) Barbell Lunges X 10 5) Sissy squats on hack squat machine X 10 6) Hack squats with feet close X 10 7) Leg Press (slow down with pause at bottom and slow back up) X 10 Cool Leg Extension X 10 after doing this for a series of 2 giant sets...each giant set rotation afterwards Milos added an exercise to the list... 1) Wide Stance Hack Squats (slow down and slow up) X 10 2) Close stance squats on smith machine (feet together standing up on toes entire time putting complete emphasis on frontal quads) X 10 3) Regular Squats (arse to touch back of calves) X 10 4) Barbell Lunges X 10 5) Sissy squats on hack squat machine X 10 6) Hack squats with feet close X 10 7) Leg Press (slow down with pause at bottom and slow back up) X 10 Cool Leg Extension X 10 9) Leg Press wide stance feet high on platform emphasizing glutes and hams (slow down with pauses and slow back up) X 10 next giant set: 1) Wide Stance Hack Squats (slow down and slow up) X 10 2) Close stance squats on smith machine (feet together standing up on toes entire time putting complete emphasis on frontal quads) X 10 3) Regular Squats (arse to touch back of calves) X 10 4) Barbell Lunges X 10 5) Sissy squats on hack squat machine X 10 6) Hack squats with feet close X 10 7) Leg Press (slow down with pause at bottom and slow back up) X 10 Cool Leg Extension X 10 9) Leg Press wide stance feet high on platform emphasizing glutes and hams (slow down with pauses and slow back up) X 10 10) Box squats wide stance (squat to bench in seated position, pause and stand up) X 10 next giant set..... 1) Wide Stance Hack Squats (slow down and slow up) X 10 2) Close stance squats on smith machine (feet together standing up on toes entire time putting complete emphasis on frontal quads) X 10 3) Regular Squats (arse to touch back of calves) X 10 4) Barbell Lunges X 10 5) Hack squats with feet close X 10 6) Hack squats with feet wide (went half way up paused and hold for 1 count than back down slow and pause and repeat) X 10 7) Leg Press (slow down with pause at bottom and slow back up) X 10 Cool Leg Extension X 10 9) Leg Press wide stance feet high on platform emphasizing glutes and hams (slow down with pauses and slow back up) X 10 10) Box squats wide stance (squat to bench in seated position, pause and stand up) next giant set.... 1) Wide Stance Hack Squats (slow down and slow up) X 10 2) Close stance squats on smith machine (feet together standing up on toes entire time putting complete emphasis on frontal quads) X 10 3) Front Barbell Squats (arse to touch back of calves) X 10 4) Barbell Lunges X 10 5) Reverse Hack squats with feet wide (face machine) X 10 6) Hack squats with feet wide (went half way up paused and hold for 1 count than back down slow and pause and repeat) X 10 7) Leg Press (slow down with pause at bottom and slow back up) X 10 Cool Leg Extension X 10 9) Leg Press wide stance feet high on platform emphasizing glutes and hams (slow down with pauses and slow back up) X 10 10) Box squats wide stance (squat to bench in seated position, pause and stand up) 11) Linear squats (using smith machine feet out in front and leaning back going slow down arse to floor with pause at bottom, than slow back up) X 10 Repeated this giant set rotation 3 more times... By far the most insane leg workout I have ever performed in my life. My legs are still cramping over 24 hours later...LOL What an awesome training session. Thank you Milos, Hide, Oscar and Ev for asking Tammy and I to join the group. ##練完時滿身大汗的合照
259作者	centergym (黃教練) ( )	2007/05/21 18:55:24	61.228.104.xxx
來自台北市磅數 2398.2磅發文 1653 註冊 2006/2/10 量級超重量級 ★★★★★	這是前幾天退休的職業選手 Rich Gaspari 去拜訪 Milos,順便跟他操腿後,Milos 的痛苦照片!! ※本文於2007/5/21 下午 07:38:02修改※
260作者	kee32 (kee) ( )	2007/05/21 21:33:23	61.62.157.xxx
來自桃園縣磅數 184.4磅發文 322 註冊 2007/1/2 下量級輕量級 ★★	什麼Giant Set，根本是Superman Set了＞＿＜

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