{"id":70,"date":"2007-08-30T00:00:00","date_gmt":"2007-08-30T04:00:00","guid":{"rendered":"https:\/\/www.billybeck.com\/\/wordpress\/physical-training\/how-to-add-5lbs-of-lean-muscle-in-28-days"},"modified":"2017-09-19T15:06:26","modified_gmt":"2017-09-19T19:06:26","slug":"hoe-voeg-ik-5-pond-vetvrije-spieren-toe-in-28-dagen","status":"publish","type":"post","link":"https:\/\/billybeck.com\/nl\/physical-training\/how-to-add-5lbs-of-lean-muscle-in-28-days","title":{"rendered":"Hoe je 5 lbs. LEAN spiermassa toevoegt in 28 dagen"},"content":{"rendered":"

Om het meeste uit dit plan te halen MOET je je aan deze regels houden:<\/strong><\/h4>\n
    \n
  1. Daag het lichaam uit met elke training een grotere weerstand<\/li>\n
  2. Time rustintervallen met een stopwatch.<\/li>\n
  3. Noteer je gewichten en reps voor elke set.<\/li>\n
  4. Slaap elke nacht 7-9 uur.<\/li>\n
  5. Drink water...(Lichaamsgewicht in lbs. X .7 = aantal ons H20 per dag)<\/li>\n
  6. Neem dagelijks een hoogwaardige multivitamine\/mineraal in combinatie met voedsel.<\/li>\n
  7. Neem een shake voor na de training (zie voor specifieke richtlijnen het artikel onder Supplementen)<\/li>\n
  8. Eet om de 3 uur prote\u00efne.<\/li>\n
  9. Eet voedingsmiddelen die het dichtst bij hun natuurlijke bron staan, bij voorkeur biologisch gecertificeerd.<\/li>\n
  10. Bereik en behoud een positieve instelling. Focus op wat JIJ WILT!<\/li>\n<\/ol>\n

    Fase I: Ontwikkeling vetvrije spiermassa onder- en bovenlichaam<\/strong><\/h4>\n
    Maandag - donderdag<\/strong><\/h5>\n\n\n\n\n\n\n\n\n\n\n\n
    Oefening<\/th>\nStelt in<\/th>\nReps<\/th>\nTempo<\/th>\nRust<\/th>\n<\/tr>\n
    A1. Handen op de bal Push-ups<\/td>\n1<\/td>\n10-15<\/td>\n202<\/td>\n\u2013<\/td>\n<\/tr>\n
    A2. Push-ups op de vloer<\/td>\n1<\/td>\n10-15<\/td>\n101<\/td>\n30<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    B1. Incline DB persen<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n\u2013<\/td>\n<\/tr>\n
    B2. Gebogen over DB Rows naar borst<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n90<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    C1. Geassisteerde Medium Grip pull-ups<\/td>\n4<\/td>\n10-12<\/td>\n311<\/td>\n\u2013<\/td>\n<\/tr>\n
    C2. Dips met assistentie<\/td>\n4<\/td>\n10-12<\/td>\n311<\/td>\n90<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Post Workout Shake geconsumeerd binnen 20 minuten na het voltooien van de training<\/strong><\/p>\n

    Dinsdag - Vrijdag<\/strong><\/h5>\n\n\n\n\n\n\n\n\n\n\n\n
    Oefening<\/th>\nStelt in<\/th>\nReps<\/th>\nTempo<\/th>\nRust<\/th>\n<\/tr>\n
    A1. Squats met \u00e9\u00e9n been<\/td>\n1<\/td>\n5 per been<\/td>\n211<\/td>\n\u2013<\/td>\n<\/tr>\n
    A2. SB beenkrullen<\/td>\n1<\/td>\n10 -15<\/td>\n211<\/td>\n30<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    B1. BB squats<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n\u2013<\/td>\n<\/tr>\n
    B2. Beenkrullen<\/td>\n4<\/td>\n6-8<\/td>\n301<\/td>\n90<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    C1. Split Squats<\/td>\n4<\/td>\n10-12<\/td>\n311<\/td>\n\u2013<\/td>\n<\/tr>\n
    C2. Deadliften met stijve benen<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n90<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Post Workout Shake geconsumeerd binnen 20 minuten na het voltooien van de training:<\/strong><\/p>\n

    Woensdag:<\/strong><\/h5>\n\n\n\n\n\n\n
    Oefening<\/th>\nStelt in<\/th>\nReps<\/th>\nTempo<\/th>\nRust<\/th>\n<\/tr>\n
    A1. Hangende beenheffingen<\/td>\n4<\/td>\n8-10<\/td>\n212<\/td>\n60<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    B1. Kabel Crunches<\/td>\n4<\/td>\n10-12<\/td>\n222<\/td>\n60<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

     <\/p>\n

    Cardio:<\/strong> Killin - Chillin<\/p>\n

    Warming-up: 3 minuten<\/p>\n

    Burst \u00e9\u00e9n:<\/strong><\/p>\n

      \n
    • 60 seconden Killin<\/li>\n
    • 60 seconden chillen<\/li>\n<\/ul>\n

      Herhaal 3 cycli voor in totaal 6 minuten<\/p>\n

      Uitbarsting Twee:<\/strong><\/p>\n

        \n
      • 30 seconden Killin<\/li>\n
      • 30 seconden chillen<\/li>\n<\/ul>\n

        Herhaal 5 cycli voor in totaal 5 minuten (totale verstreken tijd 14 minuten)<\/p>\n

        Uitbarsting drie:<\/strong><\/p>\n

          \n
        • 40 seconden Killin<\/li>\n
        • 20 seconden chillen<\/li>\n<\/ul>\n

          Herhaal 5 cycli voor in totaal 5 minuten (19 minuten)<\/strong><\/p>\n

          Burst-finale: <\/strong><\/p>\n

            \n
          • 120 seconden Killin<\/li>\n
          • 60 seconden chillen<\/li>\n<\/ul>\n

            Herhaal 3 cycli voor in totaal 9 minuten (28 minuten)Koel af als dat nodig is<\/p>\n

            *** BELANGRIJK ***<\/span><\/strong><\/h2>\n\n\n\n\n\n\n\n
            Week<\/th>\n# sets voor \"B\" en \"C\" oefeningen<\/th>\n<\/tr>\n
            1<\/td>\n4<\/td>\n<\/tr>\n
            2<\/td>\n6<\/td>\n<\/tr>\n
            3<\/td>\n8<\/td>\n<\/tr>\n
            4<\/td>\n4<\/td>\n<\/tr>\n<\/tbody>\n<\/table>","protected":false},"excerpt":{"rendered":"

            Dit is een van mijn beproefde winnaars. Als het je belangrijkste prioriteit is om spieren te kweken zonder vet toe te voegen, dan zal dit plan de klus klaren. Gemiddeld komt elke klant die dit schema volgt in 28 dagen 5,2 pond magere spieren aan.<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[],"class_list":["post-70","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nHow To Add 5 lbs. of LEAN Muscle in 28 Days - Billy Beck<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.billybeck.com\/physical-training\/how-to-add-5lbs-of-lean-muscle-in-28-days\" \/>\n<meta property=\"og:locale\" content=\"nl_NL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Add 5 lbs. of LEAN Muscle in 28 Days - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"This is one of my tried and true winners. 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