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bart.verbeek@gmx.com

introductie + feedback

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Net nieuw op het forum. Even mijzelf voorstellen en dan had ik graag wat feedback gehad over mijn trainingsprogramma.

 

Ik ben Bart, 42 jaar. Ik heb als twintiger krachttraining gedaan. Maar dan 15 jaar niets gesport.

Het resultaat daarvan was dat ik op mijn 40ste niet veel spieren meer over had.

Ik ben 1.8m en woog 1,5 jaar geleden 70kg. Niet echt overgewicht. Maar te veel vet en geen spieren. 'Skinny-fat' zoals ze dat in het engels zeggen.

Het was dus hoog tijd om daar iets aan te doen. (midlife-crisis ,:-) )

 

Dan heb ik 6 maanden intensief cardio gedaan en alle ongezonde voeding geshrapt. Na een half jaar woog ik 62kg. Dat was dan geen vet en geen spieren. :-). Maar wel een heel goed conditie. :-)

 

Dan terug met krachttraining begonnen. Ondertussen doe ik een jaar intensief krachttraining. Mijn gewicht is nu ongeveer 70 kg. Met een laag vetpercentage. (zichtbare buikspieren en zichtbare aders op armen en onderbuik). Ik ga er vanuit dat dat ergens tussen 8 a 10 % is.

Ik schat dat ik op dat afgelopen jaar nog additioneel 2 kilo vet ben kwijtgeraakt en 10 kg spieren ben bijgekomen. 

Dus vanaf mijn startpunt: min 10 kilogram vet, plus 10 kilogram spieren.

 

Ik heb mijn eigen gym thuis dus ik kan eigelijk elke dag trainen. Mijn huidig weekprogramma is:

1) borst, tripecs (bench, cable push-down, incline bench, ...)

2) schouders, benen en kuiten (press, squat, rows,...)

3) rug en bicepts (pull-up, deadlift, barbell curls, dumbell curls, ...)

4) borst, tripecs (bench,...)

5) schouders, benen en kuiten (press, squat, ...)

6) rug en bicepts (pull-up, deadlift, ...)

7) rustdag

Ik doe ongeveer 7 verschillende oefeningen per dag. Voor de grote spiergroepen doe ik ongeveer 4 reeksen van 6 herhalingen. Voor de kleinere spieren 8 herhalingen.

 

Mijn voeding is zeer clean. Veel groenten, fruit, eieren, yohurt, melk, kip havermout. Weinig suikers en verzadigde vetten.

Ik probeer steeds 2.5 maanden meer (gezond) te eten en dan 2 weken te 'cutten'. Ik merk dat ik na die 2.5 maand duidelijk vet heb opgebouwd. En dat gaat er dan net af met 2 weekjes minder koolhydraten te eten. Ik hou de cycles kort omdat ik geen zin heb om terug veel vet te verzamelen.

 

Wat denken jullie van dit programma ?

Train ik teveel of heeft het zin om nog meer te trainen ?

Zijn mijn bulk/cut cycles te kort ?

 

Ik ben wel veel gevorderd, maar ik vind dat het persoonlijk relatief traag gaat. Wat raden jullie aan vanaf dit punt ?

Ik train helemaal alleen, dus ik kan wel wat feedback gebruiken. Wat denken jullie ?

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Hallo Bart, jou manier van  trainen/eten ziet er ongeveer hetzelfde uit als bij mij. Ik heb hierdoor op korte tijd ongeveer 13 kg lichaamsgewicht mee verloren. Het enige nadeel is dat ik regelmatig (van vrouwen) te horen krijg dat ik moet stoppen met wat ik bezig ben omdat ik er niet meer uitzie (diet face). Mijn antwoord is dan dat het helemaal niet mijn bedoeling is om te vermageren maar dat dit een gevolg is van mijn levensstijl. Ik voel me bovendien heel gezond. Mijn testosterone niveau bijvoorbeeld ligt op dat van een dertiger. Ben zelf 53 j.

 

Wat je trainingen betreft zou ik zeker niet meer doen. Ikzelf doe 2 full body trainingen per week. Uit studies is al gebleken dat meer dan 2 sessies per week geen extra bijdrage leveren aan hypertrofie. Het ligt echter anders wanneer de focus wordt gelegd op kracht. In dat geval zijn meerdere sessies voordeliger.

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Je kan meer behalen als je meer varieert in je trainingen o.a.

Je hebt verschillende vormen van stimulatie voor spiergroei.

Nu ga je echt op die kracht en progressieve overload gaan werken in de 6-8 rep range.

Maar je borst is na 1(mss 2) oefeningen van 4*6 echt uitgeput. Die 3e oefening ga je echt niet meer voldoende stimulatie teweeg brengen. Dan ga je beter over naar metabollic stress van de spieren, door ze echt te gaan uitputten door bvb hogere reps (met zware gewichten), supersets, dropsets.

 

Ook af en toe eens onder een andere hoek enzo beginnen werken kan ook extra muscle damage teweeg brengen.

 

Daarbij zorg je steeds dat je in een calorie overschot zit. Ga ook niet te hoog in calorieoverschot. Hoe sneller je vet aanzet, hoe minder goed je lichaan reageert op de spiergroei

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