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

  1. #35

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    Hello Sibil, thanks for letting us ask you questions!

    here's my deltoid program:

    I do Dumbbell presses, 4 sets, ~8 reps
    lateral raises, 3 sets, ~8 reps
    (don't train rear delts that much, they are ok just with back training)

    I want to grow more the lateral head of the deltoid, but i find the lateral raises don't work that well for me.. i feel that the traps are working a lot when i do lateral raises..
    Can you give me your opinion on what I can change? I'm open minded

    thank a lot and keep roelly growing!!

  2. #36
    Beach Body sibil's Avatar
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    Thick mik

    Try what we call bommetje

  3. #37

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    Quote Originally Posted by sibil View Post
    Thick mik

    Try what we call bommetje
    thanks for the quick reply Sibil... it translates as cannonball dive or bomblet... the translation may hide the meaning of what you were saying...
    I've tried going to team-andro.com and search for bommetje but found nothing... :/

  4. #38
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    Quote Originally Posted by thick mik View Post
    thanks for the quick reply Sibil... it translates as cannonball dive or bomblet... the translation may hide the meaning of what you were saying...
    I've tried going to team-andro.com and search for bommetje but found nothing... :/

    you're sit right on the bench and bring your arms bent up, let the end of the dumbells out to support each other just above your head (thumbs facing each other) turn the dumbbells with arms bent and make a small loop down (end of the dumbells point to the mirror)

    If you stil not no how, than I place tomorrow the pictures

  5. #39

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    thank you very much!!

    i tried it with a pair of light dumbbells i have home and it seems to do the job!
    i'm doing it tomorrow instead of the side raises....


  6. #40
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    yeah mik that's a very good exercise, there's a vid of roelly before the NY or Olympia here on Md where he does them

  7. #41
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    Correct for the NY

  8. #42
    Amateur Threat Natzo's Avatar
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    Quote Originally Posted by sibil View Post
    First set 16 reps
    2 set 8 reps
    3 set 12 reps
    4 sets 6 reps
    5 sets 10 reps
    6 sets 5 reps
    Sibil do you use this rep scheme for all bodyparts or just for the ones you're trying to improve?

  9. #43
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    For all body parts

  10. #44
    Beach Body
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    Hi Sibil
    I was wondering, what is your suggestion on how many training days should a person trying to put on muscle size? I tran 5 days a week. one body part per day, I do 12-15 sets per body part.

    thanks

  11. #45
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    @Jeff

    can you give me an example of your training?

  12. #46
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    Glad to have you here Sibil!Another great trainer at the MD family

  13. #47

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    Quote Originally Posted by Natzo View Post
    yeah mik that's a very good exercise, there's a vid of roelly before the NY or Olympia here on Md where he does them
    Found the link

    Last edited by Steph75; January 25th, 2011 at 04:16 PM.

  14. #48
    Beach Body sibil's Avatar
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    Go to you tube
    Marshel Herman and Winklaar shoulders
    Than you can see Roelly doing THE Bommetje

  15. #49

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    Sibil, what is your approach to carbing someone up? Do you stick to carb sources they have been eating during the contest prep or does it really matter? Also how do you determine how early to start and the amount to use? Any specific formula or do you just take it easy to begin with and slowly increase from day to day if needed?

    One more questions to bug you with. What type of cardio do you suggest for getting ready for a contest. Lower intensity for a longer time period, high intensity cardio for a shorter amount of time each day, etc...
    When I'm sad, I stop being sad and be AWESOME instead...True Story.

  16. #50
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    Quote Originally Posted by sibil View Post
    @Jeff

    can you give me an example of your training?
    this week
    Monday chest and abs
    bench presses 3x 6-8 last set 275, 225,135
    incline press 3x 6-8
    incline DB press
    flat fats3x 10-15

    abs
    machine crunches 4x20
    leg raise on bench 4x20

    today back and traps
    rev pulldowns 3x 6-10 working to stack
    barbell rows 3x10 last set drop 275, 225,135
    T row 3 x 6
    one arm hammer machine row 3x15
    stiff arm pulldows 3x20+

    Traps
    Upright rows 3x10-12
    DB shrugs 3x 15+

    Ithans again Sibil

  17. #51

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    Excellent topic

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