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Thread: Q and A with Sibil Peeters - The Trainer from Hell

  1. #18

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    Quote Originally Posted by sibil View Post
    http://www.exrx.net/WeightExercises/...enchPress.html

    First set 16 reps
    2 set 8 reps
    3 set 12 reps
    4 sets 6 reps
    5 sets 10 reps
    6 sets 5 reps
    Thank you Sibil !

  2. #19
    Amateur Threat Natzo's Avatar
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    Quote Originally Posted by sibil View Post
    Natzo



    maybe it sounds stupid to ask you, but "cup" is how many grams

    1 cup of oatmeal = 90 - 100 grams

    1 cup of cooked rice = 150 grams

    thanks Sibil Sibil for putting some time and adivise me on my diet. what changes would make so I could reach my goal?

  3. #20

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    Sibil, I'm interested in brining up my weakest bodyparts: biceps and triceps.

    Do you have any tipps for me?

    My current armday:

    3x EZ-lying triceps extensions *superset with close grip bench press(same bar and weight)*
    3x Dip machine
    3x One arm dumbbell overhead extensions (for the long head)
    3x Straight bar cable pushdowns

    3x Barbell Curls
    3x Incline dumbbell curls
    3x Dumbbell preacher curls

    Thank you very much in advance.

    All the best

    Doggue

  4. #21
    Beach Body sibil's Avatar
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    100 Gr. Oatmeal
    40gr protene
    40 Gr. Nuts

    Meal 2
    40 gr protein shake
    80 Gr.oatmeal ( or no sugar wheat cereal)
    1 banana

    meal 2..................when you free 3 sweet potatoes, 6 eggs white 2 with yellow,vegetables

    meal 3
    beef125 gr (or fish in oil)
    100 gr rice (weight uncooked)
    4 slice pineappel*



    pre workout : Bcaas(10gr) + 40gr maltodextrine ( BSN have goodworking pre workout)
    post workout :glutamine (5gr ) + creatine + 40gr maltodextrine + 40 Gr. Isolate

    meal 4
    300ml eggwhites + 2 whole eggs
    3 sweet potatoes
    50 Gr. Nuts

    meal 5
    veggies soup
    beef ( or fish)
    100 Gr.rice

    meal 6
    300ml milk + 1 scoop of protein


    This week we film all training from Roelly for BSN site
    And i wil place them first on MD
    So you can see, how you can train your muscles,okay for you?

  5. #22
    Beach Body sibil's Avatar
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    Quote Originally Posted by Steph75 View Post
    Thank you Sibil !
    Your welcome

  6. #23
    Online Editor Ron Harris's Avatar
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    Great to see THE TRAINER FROM HELL has her own Q and A thread!
    Muscular Development Online Editor
    FB: Ron Harris IG: RonHarrisMuscle Author "EvilX10: 10 Tales of Extreme Darkness"

  7. #24
    Beach Body sibil's Avatar
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    [QUOTE=doggue;2425205]Sibil, I'm interested in brining up my weakest bodyparts: biceps and triceps.

    Do you have any tipps for me?

    My current armday:

    3x EZ-lying triceps extensions *superset with close grip bench press(same bar and weight)*
    3x Dip machine
    3x One arm dumbbell overhead extensions (for the long head)
    3x Straight bar cable pushdowns

    Triceps
    1 set 20 reps warming up Pushdown
    4 sets 12,10,8,6 reps, make every set heavyer

    4 sets*6-8 reps havye Decline bench French press
    4 sets 12 reps kickbacks
    4 sets 8-10 reps Machine Triceps Dips


    3x Barbell Curls
    3x Incline dumbbell curls
    3x Dumbbell preacher curls


    Biceps
    1 set 20 reps (warming up)Barbell curl
    4 sets 12,10,8,6 reps each set havyer


    4sets 8 reps Dumbell curl on Incline bench
    4 sets 6 reps Barbell curl
    4sets 8 reps Preacher barbell curl

  8. #25
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    hey sibil, What would be some good starting macros for gaining mass? I'm 5'8 145lb with visible abs and serratus, and about a moderate metabolisim (used to be chubby).

  9. #26
    Amateur Threat Natzo's Avatar
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    thanks Sibil for making adjustements to my diet, I'll change it and let you know how things go.

    you're filmeing with Roelly this week - awesome!!!

    i've been watching this chest workout to get some ideias on how to improve my upper chest. I see Roelly did all the exercises you said I should do, throat pressures, fly motions etc...

    I see in this vid that you have Roelly db press with some rotation of the arms, has he is pushing in to hit more chest? am I right?

    here is the vid of Roelly i'm reffering.

    http://clips.team-andro.com/watch/61...out-full-video

  10. #27

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    Quote Originally Posted by Natzo View Post
    thanks Sibil for making adjustements to my diet, I'll change it and let you know how things go.

    you're filmeing with Roelly this week - awesome!!!

    i've been watching this chest workout to get some ideias on how to improve my upper chest. I see Roelly did all the exercises you said I should do, throat pressures, fly motions etc...

    I see in this vid that you have Roelly db press with some rotation of the arms, has he is pushing in to hit more chest? am I right?

    here is the vid of Roelly i'm reffering.

    http://clips.team-andro.com/watch/61...out-full-video
    Thanks for posting this video !!!

  11. #28
    Forum Legend RockyIII's Avatar
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    havent seen any other experts or pros giving so much free advice... you kids are lucky
    I am the way, the truth, and the life: no man comes to the Father, but by Me.
    JESUS THE CHRIST

  12. #29

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    Thanks for your fast reply sibil!

    I'll try that! I have still got 2 questions left:

    -Do you recommend to do triceps / biceps after another on an armday or do you recommend to do 1 excercise triceps, 1 biceps, 1 triceps...ect. ?
    -Why are there 2x Barbellcurls in the bicepsroutine? Is is the same movement?

    Thanks once again =)

  13. #30
    Beach Body sibil's Avatar
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    -Do you recommend to do triceps / biceps after another on an armday or do you recommend to do 1 excercise triceps, 1 biceps, 1 triceps...ect

    If you have time for that,than do it as split training

    2 barbells are diffrents 1) z- barbell on the preacher bench and the other is straight barbell standing

  14. #31
    Barbarian -DNTS-'s Avatar
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    Sibil, do you change anything your athlete diet/training when they are doing pct and recovering?

    How much protein, carbs, fats per lb (or kg) would you recommend for someone who's trying to maintain his body weight at 230 lbs during pct and recovery time?25 years old, ectomorph, 8 % bf

  15. #32

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    sibil, do you believe barbell back squats are best for leg growth? do they give a big ass too lol

  16. #33

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    Quote Originally Posted by ukstrongman View Post
    sibil, do you believe barbell back squats are best for leg growth? do they give a big ass too lol
    I wil answer that,yes the best for big leggs

  17. #34

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    Quote Originally Posted by Roelly Winklaar View Post
    I wil answer that,yes the best for big leggs

    thanks roelly, do u find barbell squats give you big glutes? also do u use a plate under heel when back squatting or just flat footed

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