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Mikee-007

Welke oefeningen doe jij in de sportschool?

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Beste mede sporters,

 

Ik sport al circa 3-4 jaar in de sportschool en voor een niet sportieve familie ben ik er een beetje trots op :)

De eerste jaren focuste ik mij vooral op conditie.
Afvallen gebeurde eigenlijk niet maar ik blijf wel op gewicht en dat is voor mijn lengte op zich prima (94kg / 1.94 lang).

Nu focus ik me het laatste jaar/1,5 jaar op een full-body workout en dan met name me bovenlichaam zoals schouders/biceps/triceps en onderarmen echter vind ik het moeilijk mezelf uit te dagen en progressie te boeken ik heb het idee dat er weinig progressie in zit en me uit te dagen met oefeningen.

Wellicht zijn er op dit forum mensen die hun trainingsschema willen delen en daar wel progressie uit halen, misschien is dat namelijk ook wel iets voor mij.

 

Ik hoop dat er mensen zijn die me wat tips kunnen geven. 

 

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Hoi Mikee,

Welkom op het forum,

Wat is jouw trainingschema op dit moment?

Hoeveel dagen train je per week?

Wissel je wel eens van trainingschema?

Meer vragen dan antwoorden, maar wel even handig om te weten ;)

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15 uur geleden zei Scato89:

Hoi Mikee,

Welkom op het forum,

Wat is jouw trainingschema op dit moment?

Hoeveel dagen train je per week?

Wissel je wel eens van trainingschema?

Meer vragen dan antwoorden, maar wel even handig om te weten ;)

 

Bedankt voor je reactie.

 

Trainingsschema is als volgt:

maandag:

13 minuten hardlopen

3 sets van 18 leg press

4 sets van 12 seated leg press

4 sets van 12 Seated Machine Leg Curl

3 sets van 18 back extension machine

3 sets van 12 Machine Crunch

3 sets van 12, 8, 8 lat pulldown 

3 sets van 12, 8, 8  reverse lat pulldown

 

Woensdag

13 minuten fietsen

4 sets van 12, 10, 10, 8 Dumbell curl.

4 sets van 12, 10, 10, 8 Bankdrukken met dumbells

6 sets van 10 triceps pressdownd (3x links en 3x rechts)

3 sets van 12, 10, 10 Chest press machine

3 sets van 12, 10, 8 dumbell row

3 sets van 12, 10, 10 seated row machine

 

 

Vrijdag

13 minuten fietsen of hardlopen

4 sets van 12, 10, 10, 8 Shoulder press

4 sets van 12, 10, 10, 8 Bankdrukken met dumbells

4 sets van 12 Barbell curl

3 sets van 10 barbell bent over row

3 sets van 10 military press

3 sets van 10 triceps dumbell extention

3 sets van 12, 10, 8 dumbell row

 

Bovenstaand is wel zo'n beetje me trainingsschema, wellicht ben ik nog een oefening vergeten en ik wissel ook wel eens per dag.

Ik train dus 3 keer per week.

 

Hopelijk geeft dit een beetje een beeld voor jullie.

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Oke, persoonlijk zou ik het wel iets aanpassen,

Je traint nu één keer per week je benen, deze zou ik minimaal 2x en het liefst elke keer trainen. Ook zie ik 11 setjes voor je borst, Dit zal ik ook iets opschroeven.

Je heb 21 setjes voor je rug, hier kan het wat minder. Ook zie ik maar 6 setjes voor je schouders, waarmee je beide keren de front delt het meeste pakt en de Side delt minimaal traint, want shoulder press en Military press zijn dezelfde oefening.

 

Ik zou als ik jouw was het wat meer verdelen, dus 3x per week al je spiergroepen pakken en wat meer variatie in je oefeningen.

 

hieronder mijn trainingschema, let wel deze heb ik zelf gemaakt voor mijn persoonlijke doelen.

_________________Ma___________________
5x3 Squat
3x9 Romanian deadlift 
3x10 Incline Bench press 
3x9 Bent over row 
•2x12 Floor fly 
•2x10 High to low cable crossover
3x10 Side raise

3x10 decline crunch
__________________Di___________________
•3x7 Pullup

•3x15 upperchest Pushup 
3x10 Barbell curl 
•3x10 Cable Tricep extensions
•3x10 Tricep kickback 

3x20 Seated calf raise
3x15 Face pull 

3x10 Tornado chops
_________________Woe__________________
5x3 Trapbar Deadlift 
1x10 Squat (1-1.5) 
1x10 Squat (Pauze) 
1x10 Squat (never ending) 
3x5 Military press 
1x10 Military press 
3x13 Reverse fly 
3x12 DB bench press
1x9 DB bench press (1-1.5)
1x9 DB bench press (om en om)
1x9 DB bench press (onderhands)

3x12 Plate crunch
__________________Do___________________
•3x10 Chin up
•3x15 Pushup
3x12 Lying tricep extension 
3x13 Hammer curl 

3x15 Calf raise
3x10 Russian twist 
___________________Vr__________________
•3x8 BBLunge 
•3x8 BB Sumo squat 
3x13 Floor slide
3x2 Bench press 
3x9 Bench press 
•2x10 One arm Side raise 
•2x10 One arm cheat Side raise 
3x10 Seated row 
3x8 Knee raise
_______________________________________

 

•=Superset.

Ik doe 3 keer full body en 2 keer de kleine spiergroepen.(Athans probeer ik haha)

Edited by Scato89
Aanpassing

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bedankt voor je reactie en je tips.

Je geeft aan dat ik vooral me front delt  en meer moet focussen op me Side delt maar welke oefeningen zijn hier goed voor?

Zoals eerder aangegeven wil ik me meer gaan focussen op krachttraining, ik hoef geen grote spierbundel te worden maar gewoon wat breder in algemene zin (bredere boven/onderarmen) wat voor training zou je me dan aanbevelen om mijn doelen te behalen?

 

Ik zie dat jij 5x traint, dat is voor mij wel wat lastiger dus ik moet de focus op 3 keer per week houden.

Ik weet hoe meer hoe beter maar ik heb geen haast maar het zou wel fijn zijn dat ook al is de weg lang het resultaten gaat opleveren :) 

 

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Side raise!! :D

Licht en goed uitvoeren, je kan het ook zwaarder doen maar let dan op de excentrische contractie.

ook de Reverse fly of de Face pull is een goede oefening voor de achterste kop van de schouder.

Zo creëer je goede en mooie 3D Schouder als je begrijpt wat ik bedoel.

Persoonlijk zou ik niet te veel op je armen focussen, want als je van die mega armen op een kleine chest en rug heb ziet er ook niet echt natuurlijk uit haha.

 

gewoon lekker door blijven gaan met je 3x full body, maar dan al je spier groepen ook echt 3 keer aanpakken.

Dus je kan bijv,

ma:

2x Benen

2x borst

1x Rug

1x Schouder

1x bicep

1x tricep

 

Wo:

2x Benen

2x Rug

1x borst

1x Schouder

1x bicep

1x tricep

 

Vrij:

2x Benen

2x Schouder

1x borst

1x Rug

1x bicep

1x tricep

 

Dan 3/4 sets per oefening en ongeveer tussen de 6-12 herhalingen gaan zitten.

 

En ik Probeer 5x te trainen, maar dat doe ik thuis, dus loop best makkelijk naar zolder om even te knallen. ;)

 

 

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Ik snap inderdaad wat je bedoeld. je adviseert dus voornamelijk op de schouders te focussen.

Benen natuurlijk ook niet te vergeten, je ziet zo vaak mensen met van die spijkers van benen onder een breed lichaam.

 

Ik hoop dat ik de variatie kan vinden.. ik merk aan mezelf dat ik altijd snel weer in de oude oefeningen terug val.

Onze sportschool is ook niet zo groot waardoor ik ook niet altijd alle oefeningen kan doen die ik graag zou willen doen.

 

Ik ga er in ieder geval voorlopig mee aan de slag en ik hoop dat er progressie blijft.

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Uhh nee hahah, niet alles schouders.

Ik bedoel juist alles trainen en de aantallen voor de spiergroepen bedoel ik.

Dus Maandag 2 oefeningen voor je benen van 3 sets. Dus dan krijg je al 6 setjes voor je benen.

Bijvoorbeeld Squat en Romanian deadlift allebei 3 setjes uitvoeren.

Dan nog weer 2 oefeningen voor je chest, bijvoorbeeld bench press en dips, ook allebei 3 setjes.

1 keer Rug, bijvoorbeeld bent over row 3 setjes.

1 keer Schouder, bijvoorbeeld Side raise 3 setjes

1 keer bicep en tricep, barbell curl en tricep extension allebei 3 setjes.

 

 

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