Comments for Stijn van Willigen Personal Training and Online Coaching

Comment on A woman’s guide to Monthly Timing of Training by Stijn van Willigen

Stijn van Willigen — Sun, 28 Jan 2018 08:44:24 +0000

Hello Bridget,
An A/B set-up could work.
A:
Rom deadlift
Pendulum glute kickback
+ hams isolation

B:
Hip thrust
Bulg split squat
+ quad isolation and shoulder isolation

Then rotate these (A, B, A, B, etc.) so you’ll hit glutes 5x and quads/shoulder 2.5x per week.

Hope that helps!

Comment on Estimating your Glute recovery time: a calculator by Kira

Kira — Fri, 26 Jan 2018 16:18:05 +0000

I also have the feeling after a workout where I´ve done less sets than normal and in total maybe only 30 sets instead of 40 in a week that this is not enough, since after my workouts I still feel fresh in this case and don´t feel much in glutes.. Or is this normal ?

Comment on Estimating your Glute recovery time: a calculator by Kira

Kira — Fri, 26 Jan 2018 16:15:44 +0000

But I do my stretchers heavy till moderate heavy and I don´t wanna omit this… at home I don´t have weight for those exercices, so I have to do them in the gym… This whole worout schedule Thing is making me crazy, cause I want the good results so much… Can you maybe tell me how I can do many stretchers in 2 sessions and still make good results? I have already told you what stretchers I usually do and I don´t want to relinquish my sets of stretchers. And are 40 sets still okay for glutes/legs in a week?

Comment on A woman’s guide to Monthly Timing of Training by bridget ketron

bridget ketron — Fri, 26 Jan 2018 03:53:20 +0000

I am a bikini competitor and I am trying to increase my glute size in volume. According to the calculator, I can do glutes five days a week. I also have to incorporate legs (quad and hams )twice and shoulders twice a week. I am trying to figure out how to do a split with all this info! help!!

Comment on Estimating your Glute recovery time: a calculator by Stijn van Willigen

Stijn van Willigen — Thu, 25 Jan 2018 17:16:28 +0000

Training 2x per week instead of 6x for example would be 50-70% as effective, if I can estimate. Better to take 2 exercises from your main workouts and do those at home if you only want to go to the gym 2x per week.

For example:

Workout 1 (gym)
Squat
Hip thrust

Workout 2 (home)
Single-leg hip thrust on bed

Workout 3 (gym)
Deadlift
Bulgarian split squat

Workout 4 (home)
Banded Bulgarian split squat on bed

For 25-35 sets in total.

Comment on Estimating your Glute recovery time: a calculator by Stijn van Willigen

Stijn van Willigen — Thu, 25 Jan 2018 17:12:18 +0000

Hi Amanda,
You only train Monday and Friday but you train 6x per week?
I suggest spreading 30-40 sets of Activators/stretchers over the 6 days. So about 6 total sets per training session. You can add in pumper work as you please.

It’s so important not to do too many exercises per single session. Spreading is better than piling up. Especially when you’re Elite.

Comment on Estimating your Glute recovery time: a calculator by Amanda

Amanda — Tue, 23 Jan 2018 20:04:37 +0000

I am considered elite level but I don’t think I am training enough. Can you critique what I am doing currently?

So far I do the following:

Monday
Low bar squats
Leg Press
Lunges
Leg Curls
Heavy Hip Thrust

Friday:
Deadlift
Hip Thrust (Light to moderate)
Moderate high bar squat
Single Leg Deadlifts
Back Extensions

What type of exercises do you recommend me adding? I train 6 days a week.

Comment on Estimating your Glute recovery time: a calculator by Kira

Kira — Sun, 21 Jan 2018 11:40:44 +0000

and would it be a good idea despite my huge amount of sets to involve one day where I only do pumper exercices for my glutes? With this way I would train them three times instead of only two. And on my usual leg days I perform all the stretchers and activators? But I am worrying about that, because then the number of my sets increases

Comment on Estimating your Glute recovery time: a calculator by Kira

Kira — Sun, 21 Jan 2018 11:04:25 +0000

do we talk about with two times Training my glutes its only 80 % effective instead of 100 % or do you think there is more difference? Personally, I also have a huge volume in my workouts and when I train like I want I have counted 40 sets or even a littble bit more for my glutes in a week. Do you think that is still okay or too much?

Comment on Estimating your Glute recovery time: a calculator by Stijn van Willigen

Stijn van Willigen — Sun, 21 Jan 2018 08:52:00 +0000

It’s better because at your level of glute advancedness, your glutes only grow about 24-36 hours after a workout. If you only train 2 times per week this leaves about 4 days out of the week where your glutes aren’t growing. Of course, if it doesn’t fit your lifestyle, training 2 times is still effective, but it’s not optimal.