Beginners Schedule

[Knulletje]

Why i stop groing after a few months?
We recommend the following schedule to beginners:

Period Duration Goal Means Method
First 3-4 Weeks Shape 8-12 Reps PR
Second 3-4 Weeks Mass 6-8 Reps PR
Third 1 Week Rest Rest Rest Rest
Fourth 3-4 Weeks Power 4-6 Reps PR
PR = progressive resistance frequency of weight lifting

After a cycle of 10 to 13 weeks, you start all over again. The end weights of a previous power, mass or shape period are the starting weights for a new power, mass or shape period.

For example: let us assume that at the end of a 'power' period (4 to 6 repetitions) you are able to lift 10 kg dumbbells doing a biceps curl. The starting weight for the next period of 4 to 6 repetitions will then be 10 kg dumbbells. After having slowly increased the weight over 4 weeks' time, you can imagine that you will have reached a weight of 14 kg dumbbells doing this same biceps curl. This will then be your starting weight for the next power period, which in fact starts 7 weeks later. From this example it follows that it is possible to work through 4 periods of 13 weeks each per year.
..
In this way your fitness goals can be achieved in the fastest possible way!

[denisen]

bron?

[adon1s]

Ziet er goed uit. Welke oefeningen ga je doen? Roteren van oefeningen, of niet?

[Knulletje]

Ziet er goed uit. Welke oefeningen ga je doen? Roteren van oefeningen, of niet?

Sorry, ik ga het helemaal niet doen.. Het is voor beginners.. Ik heb het geplaatst om over na te denken, en over te praten. Ik geloof er namelijk wel in.. Daar je spieren stoppen met groeien na je beginperiode door gewenning, op deze manier wennen ze dus niet aan de training..

[Knulletje]

Types Of Exercises

Yet another principle is the distinction between various methods of exercising.

Exercises can be divided up into 4 categories; Dumbells and Barbells, Fitness Machines, Cables and Body Weight.

You will understand that for the proper development of your body it is necessary that all of the above methods of exercising be included in your training. They each have their own specific strong and weak points.



Dumbells & Barbells
Dumbbells and barbells are often referred to as 'free weights'. Dumbbell/barbell exercises are particularly suitable for the development of muscle co-ordination and muscle balance. They provide a unique freedom of movement while performing exercises. Because the weights are kept in balance during the movement the so-called stabilizer muscles are stimulated. These muscles stabilize the body while doing basic exercises such as bench pressing and squatting. These muscles are usually smaller and mostly outwardly not visible. However, stabilizer muscles to a large extent determine your body's strength and symmetry.

In many respects dumbbells are superior to barbells.

Dumbbells force parts of your body to work independently of each other causing each individual muscle to experience approximately the same weight. With barbells, however, the stronger muscles of a muscle-group often carry the greater part of the weight, allowing the other - weaker muscles - to work less hard. Over a longer period of time this may result in disproportional muscle development within muscle-groups.

It is important to combine barbell exercises with dumbbell exercises.
Machines
In many modern fitness centers all kinds of fitness machines can be found, each one training a specific muscle or muscle-group. Machines ensure that a specific movement is carried out along a pre-determined curve. This reduces the risk of performing it incorrectly. In this way you can concentrate on the weight instead of on the way the exercise is performed. In theory this will make you grow stronger whilst increasing the number of ways in which the body may be developed.

In practice, however, it has been proven that fitness machines do not adapt themselves to divergent body types. Another disadvantage is that many stabilizer muscles are not stimulated by such fixed exercises.

Fitness machines should therefore only be used to supplement your training, but not as the basis of a balanced body training program.
Cables
Cable exercises combine some of the advantages of free weights with those of fitness machines. Cable exercises ensure that the muscles involved are evenly tensed during the entire movement. This in contrast to free weight exercises and exercises using fitness machines, during the performance of which the muscle tension varies.

Because of this unique way of stimulation cable exercises also deserve a place in your training program. However, here too it is important to emphasize that the selected exercises should only be used to supplement your total body training program.

Bodyweight
Exercises which only make use of your own body weight are excellent for use outside of the gym. Many men and women who train at home do these exercises. They are easy to perform and can be done almost anywhere if you have no access to a gym. A lot of these exercises train your muscles as effectively or even better than many exercises using weights.

A barbell or dumbbell exercise to train your biceps may serve as a good example. If you pull yourself up on a bar using only your biceps, you will notice that this is much heavier than the barbell or dumbbell exercise. Body weight exercises therefore are an excellent way to supplement your training.

By combining these divergent methods of exercising you will have a complete arsenal of exercises and variations at your disposal. Be receptive to variation and diversity!

[Knulletje]

Basic Types Of Training

It is important for you to be able to distinguish between compound and isolation exercises.

These 2 basic types of exercises are used in weight training. The distinguishing features of these two types of exercises provide unique ways to work on our bodies.

A balanced combination of both types will optimize the effect of your training. And such combinations will gain in importance as you advance.

Compound Exercise
A compound exercise involves the use of more than one joint. Such exercises require the use of many different muscle-groups to complete a single movement.

Isolation Exercise
An isolation exercise, however, involves the use of just one single joint and one single muscle-group. A good example of a compound exercise is squatting. When doing knee-bends the hip as well as the knee-joints are used to carry out a single movement. An exercise like leg extensions, however, places the emphasis on the use of one specific part of the upper leg.

Although in both these exercises the thighs are trained, they nevertheless have a different effect. To perform the compound exercise, almost all the muscles of the upper legs are used, i.e. mainly the frontal part of the thighs (quadriceps), but also important muscles of the rear part (hamstrings and buttocks).

To perform the isolation exercise, however, just one single muscle is used without using any of the other muscles. The isolation exercise, then, mainly concentrates on a specific (isolated) part of the thighs.

Understanding the relationship between these combinations is essential for successfully developing your body.

[Knulletje]

Progressive Resistance

Exercising can be compared to a new job: imagine that from being an office worker from one day to the next you become a road-worker:

At the beginning your body would undergo several interesting changes. You would develop your lower-back muscles by carrying stones in a wheelbarrow and in addition you would develop a firmer grip in your hands, because you would be working with a shovel all day long.

In this example, the changed working conditions would result in positive adjustments, but after some time your muscle strength would no longer develop as fast as when you first started out on your new job. A sudden new impulse, however, would again cause new adjustments.

Exercising can be compared to this. Many trainees develop tremendously during the first year, but subsequently hardly achieve any noticeable results.

To force the body to keep on adjusting (and therefore growing) the progressive resistance principle is applied.
We will discuss two applications suitable for your workouts.

Proportional Incremental Development
Proportional incremental development is the weight is continuously and proportionally increased. An example of this application is when you add 1.25 kilograms of weight to your bench-pressing exercises every week.

Step-by-step Development
Step-by-step development is weight is increased by leaps. Every leap is followed by a certain period without any weight increase, after which another large weight increase takes place and so on. This method is used by very experienced athletes.

There are a number of methods which - provided they form part of your training - ensure progress in your workouts.

Increase the weight you are lifting. Do a standard number of repetitions and sets every week. Add, for instance, 1 to 2.5 kilograms of weight to your last two sets.
Increase the number of repetitions for each set. Use the same weight for each workout, but try to increase the number of repetitions from week to week.
Increase the number of sets in each workout. Don't forget, however, that by adding one extra set you increase the total load by more than 25%!
Shorten the rest period between the sets of an exercise. Use the same weight, same number of repetitions and same pace during each workout, but shorten the rest taken between sets by for instance 10 seconds. This increases the intensity enormously.
Lengthen the time the muscle remains under tension. Use the same weight and the same number of repetitions, but try to slow down the downward motion. Start with a pace of 3-0-1 (3 seconds to lower the weight, no rest, 1 second to lift the weight). During the next workout slow the pace down to 5-0-1. The following week slow down to 7-0-1 and so on. In practice you often use 2 or more of these methods at the same time.
It is important to know that there are a number of different ways in which you can keep on exercising progressively.

A slower development over a longer period of time tends to lead to better and longer lasting results. Try to develop your body as slowly and consistently as possible.

[Knulletje]

The Basic Principle

Not only the variation of exercises, but especially the differences in the number of repetitions for each set in combination with weight, all play an important role. For this reason the Workout manager allows you to choose between differing numbers of repetitions per set, thus making it possible to periodically (every 4 to 6 weeks) train the muscle fibers in totally different ways (power, mass, shape).

Important to know:

Each set of 4 to 6 repetitions stimulates the muscle fibers mainly in getting stronger (power).
Each set of 6 to 8 repetitions increases the size of muscle fibers (mass).
12 or more repetitions form the basis for improved signal transmission to the muscles, as well as giving specific attention to muscle shape.
Variation in the number of repetitions every 4 to 6 weeks forces your muscles to adapt. Within 4 to 6 weeks the principle of progressive resistance is applied: weight is continuously and proportionally increased.

For example, you add 2 ½ kg of weight each week when bench-pressing. After 4 weeks you will be able to lift a total of 10 kg more when bench-pressing than previously.

[adon1s]

Ok, dacht het even
Vind dit een betere variant als bijv. rippetoe waarbij je erg suf elke week 3x dezelfde oefeningen doet. Verafschuwing richting rippetoe komt meer omdat mensen te lang proberen vooruit te gaan met rippetoe. Bij een opbouw als hierboven moet je je schema wel omgooien en zwaarder trainen. Eigen kracht heeft ook een boek uitgebracht waarin ze zo'n soort opbouw gebruiken.
Wat ik wel jammer vind is dat er geen opsomming is gegeven van oefeningen waar je uit kan kiezen, op deze manier komt een beginner er natuurlijk nooit uit..

[dfuse]

is het niet handiger als je gewoon de link post vanwaar dit komt? of heb je het overgetypt vanuit een boek ?

[denisen]

ik vroeg het ook al maar knulletje negeert :P

[Knulletje]

ik vroeg het ook al maar knulletje negeert :P

Nee nee knulletje negeert het niet, maar ik krijg de plaatjes (tekeningen) en de oefeningen niet geknipt en geplakt (denk beveiligd). En na het gelezen te hebben, dacht ik ja daar zit wat in. En aangezien het n site is voor verkoop van Hardcore materiaal en ik geen reclame wil kan of mag maken, kan en mag ik geen adres doorgeven.. Het is echt geen onwil hoor.

[roelinho]

vanaf volgende week begin ik op deze manier

[Knulletje]

vanaf volgende week begin ik op deze manier

Pas op Roelinho, ik zeg niet dat het ook waar is hoor. Maar na het wel 5x opnieuw gelezen te hebben,geloof ik er wel in. Daar de groei altijd stagneert na n paar maanden door gewenning. Op deze manier krijgen je spieren geen kans om te wennen, daar zijn de periode,s te kort voor. Ik zou het zelf graag proberen zoals je wel begrijpt, maar helaas train ik al te lang om het te kunnen omgooien. En zoveel groeien kan ik ook niet meer gezien mijn leeftijd van 52. Ikzelf moet eerder oppassen voor terugval, val ik terug moet ik heel hard vechten (met alle middelen) om weer terug op dit niveau te komen.. Kortom bewijzen zijn er niet, maar ik geloof er wel in dat het goed kan werken. Ik denk zelfs dat het je helpt om verder te kunnen als je al langer traint en vast zit.

[DK01]

Klopt