Hypertrofie routine

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  • #286
    Hallo Nick,

    Dat is nogal een algemene vraag.. Vooral belangrijk is dat er genoeg gegeten wordt en dat een stijging in vet% geaccepteerd wordt, je ontkomt er gewoon niet aan. Vooral veel aandacht voor techniek hebben, blijven testen wat werkt en vooral niet te vaak tot falen trainen. Het eerste jaar dat ik trainde zat ik inderdaad al op de 125 bench, alleen gaat het dan direct weer wat langzamer, de eerste kg's zijn het gemakkelijkst. Het eerste jaar heb ik volgens mij ook geen squat of deadlift gedaan, hier begon ik pas later mee.
    In college, a guy from another country told me that he had been "juicing" for a few years. He was a very poor thrower and it made me wonder just how bad he would be if he were "clean."

    If I can drink water, sleep more, and eat normal and still defeat you while you're juicing hard, you probably don't have the aptitude. Sorry. Blame your genes. Dan John.

    Comment

    • #287
      Zojuist:

      Bench incline 5x70, 5x90
      Bench
      2x4x110, 2x3x120, 2x3x130, 2x2x140, 2x3x130, 2x4x120, 2x5x110, 6x100
      Deadlift 6x120, 3x150, 2x200, 3x220
      Bench pin press 5x120, 3x150, 3x160, 3x170, 3x180, 3x190
      dragon flag 12x
      setje biceps
      In college, a guy from another country told me that he had been "juicing" for a few years. He was a very poor thrower and it made me wonder just how bad he would be if he were "clean."

      If I can drink water, sleep more, and eat normal and still defeat you while you're juicing hard, you probably don't have the aptitude. Sorry. Blame your genes. Dan John.

      Comment

      • #288
        Gisteren:

        Bench 5x80, 5x110, 3x120, 2x3x130, 2x140, 2x145, 2x2x150, 4x130 met stop, 4x130,4x120
        Back lever
        2x5 front lever swing
        Chins 2x10
        Squat 5x120, 5x160, 8x180, 8x190, 8x200
        Cable rows 12x140
        In college, a guy from another country told me that he had been "juicing" for a few years. He was a very poor thrower and it made me wonder just how bad he would be if he were "clean."

        If I can drink water, sleep more, and eat normal and still defeat you while you're juicing hard, you probably don't have the aptitude. Sorry. Blame your genes. Dan John.

        Comment

        • #289
          Ben wel benieuwd hoe lang jij rust tussen de zware (maximale) sets van de compounds?
          Eating more food than your body can use to build muscle will simply lead to more body fat being gained.

          Comment

          • #290
            Hey man, met bench was het ca 1,5 min. dit keer. Squat ca 2,5-3min. in dit geval. Toen ik van de week de 12x200 deed heb ik bijv. wel 4 minuten gerust ervoor..
            In college, a guy from another country told me that he had been "juicing" for a few years. He was a very poor thrower and it made me wonder just how bad he would be if he were "clean."

            If I can drink water, sleep more, and eat normal and still defeat you while you're juicing hard, you probably don't have the aptitude. Sorry. Blame your genes. Dan John.

            Comment

            • #291
              12*200 damn adonis das straf man..netjes hoor.

              Comment

              • #292
                Tnx man
                Gisteren :
                Benxh 5x7, 5x90, 4x110, 3x120, 4x3x130
                Bb rows 10x100, 10x120, 2x140 te weinig grip, 10x100
                Squat 12x70, 6x110, 5x140, 10x160, 12x170
                2x cable flyes en biceps

                Vandaag:
                Incline bench 5x70, 5x90, 5x100, 5x110
                Bench 3x110, 3x120, 3x130, 3x140, 3x145
                Squat 10x70, 5x110, 5x140, 3x160, 3x180, 3x200, 3x210, 3x220, 3x230
                Bench vanaf pins 5x120, 3x150, 3x160, 3x170, 3x180, 3x190
                Cable row 18x135
                2x biceps en triceps
                In college, a guy from another country told me that he had been "juicing" for a few years. He was a very poor thrower and it made me wonder just how bad he would be if he were "clean."

                If I can drink water, sleep more, and eat normal and still defeat you while you're juicing hard, you probably don't have the aptitude. Sorry. Blame your genes. Dan John.

                Comment

                • #293
                  230 squat is baas man!
                  Eating more food than your body can use to build muscle will simply lead to more body fat being gained.

                  Comment

                  • #294
                    Tnx man. Er zat meer in maar wilde niet forceren mede omdat ik de dag ervoor ook al bb-rows en squat had gedaan. Onderrug zat goed vol na de squats.

                    Was nog vergeten dat ik nog 5x190 deed na de 3x230.
                    In college, a guy from another country told me that he had been "juicing" for a few years. He was a very poor thrower and it made me wonder just how bad he would be if he were "clean."

                    If I can drink water, sleep more, and eat normal and still defeat you while you're juicing hard, you probably don't have the aptitude. Sorry. Blame your genes. Dan John.

                    Comment

                    • #295
                      Mijn lifetime goal is 200kg squat en jij rept er mee, ik ga even ergens in een hoekje huilen.
                      People often quit right before they're about to have the big breakthrough.

                      Comment

                      • #296
                        fuckin respect dat jij gewoon 2dagen na mekaar met zo een gewicht kan trainen .

                        doe ik je niet na hoor
                        You gotta love yourself ! If you've been training for more then a year and your afraid to show your muscle then ... WHY are you doing it for ? Thats like being a millionaire and still homeless Kali Muscle

                        The upper back is the new chest Defranco ​

                        Comment

                        • #297
                          Originally posted by Siegfried Muller View Post
                          Mijn lifetime goal is 200kg squat en jij rept er mee, ik ga even ergens in een hoekje huilen.
                          Dat doel had ik ook zo'n 8 jaar geleden. Je doelen schuiven langzaam aan op Vooral goed vreten en veel squatten..

                          Originally posted by mascotte View Post
                          fuckin respect dat jij gewoon 2dagen na mekaar met zo een gewicht kan trainen .

                          doe ik je niet na hoor
                          Is een kwestie van wennen hoor. De overgang naar consequenter een oefening pakken is het lastigst, als je er eenmaal aan gewend bent weet je hoe ver je kan gaan..
                          In college, a guy from another country told me that he had been "juicing" for a few years. He was a very poor thrower and it made me wonder just how bad he would be if he were "clean."

                          If I can drink water, sleep more, and eat normal and still defeat you while you're juicing hard, you probably don't have the aptitude. Sorry. Blame your genes. Dan John.

                          Comment

                          • #298
                            Training zojuist:
                            Bench 6x70; 6x90; 6x110; 6x6x125
                            Squat 12x70; 8x110; 5x150; 5x170; 5x190
                            Good mornings 12x70; 2x15x110
                            Superset chins tussen good mornings door: 2x5xbw+20, 5xbw+30, 4xbw+30
                            Bench smal 3x70; 3x110; 3x120; 3x130; 5x4@80 snel
                            Laatste setjes bench (120tm80) superset met cable rows 2x8x135; 12x135; 8x135; 10x135
                            Face pulls 3x15
                            L-sit 2x

                            Weinig puf zoals elke zondagmorgen..
                            In college, a guy from another country told me that he had been "juicing" for a few years. He was a very poor thrower and it made me wonder just how bad he would be if he were "clean."

                            If I can drink water, sleep more, and eat normal and still defeat you while you're juicing hard, you probably don't have the aptitude. Sorry. Blame your genes. Dan John.

                            Comment

                            • #299
                              Wat een gewichten man! Ooit meegedaan aan PL wedstrijden, of van plan ze te gaan doen? Je zou daar mooie prestaties kunnen neerzetten!

                              Comment

                              • #300
                                Hey man, nee nooit meegedaan. Ook niet echt plannen eigenlijk. Heb als doel zo sterk mogelijk te worden..

                                Vandaag:
                                Bench 5x70; 4x90; 2x3x110; 2x3x120; 2x3x130; 3x2x140; 2x3x130
                                Squat 12x70; 6x110; 5x150; 5x180; 5x200; 5x210 alles weer soepeltjes
                                MP 5x70; 4x6x70 lekker snel achter elkaar
                                2x8 wijde chins
                                L-sit
                                In college, a guy from another country told me that he had been "juicing" for a few years. He was a very poor thrower and it made me wonder just how bad he would be if he were "clean."

                                If I can drink water, sleep more, and eat normal and still defeat you while you're juicing hard, you probably don't have the aptitude. Sorry. Blame your genes. Dan John.

                                Comment

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