BUT SERIOUSLY...

Let’s pump up your gym routine with the second Serious Pump Package. With 2 days for chest, back and triceps, the focus is on the upper body. The other muscle groups are challenged once. At the end of a training day, a surprise awaits you. From week 4 we increase the volume and you increase the weight on the bar. This is going to be some serious pumping!

Featured exercises

This is a really fun schedule full of exercises that you probably do less often. Of course, not all of them, because the most important basic exercises are also included in this plan. Below we highlight 2 of them. The rest can be found in the app.

Lat pulldown

De lat pulldown is een serieus sterke oefening voor het trainen van je zogenaamde grote rugspier (latissimus dorsi). Deze oefening imiteert de beweging van een pull-up, maar dan met je voeten stevig op de grond en de mogelijkheid om het gewicht aan te passen aan jouw niveau. Naast je lats train je ook je biceps, achterste deltaspieren en de spieren tussen je schouderbladen (rhomboids en midden-traps). Een mooi alternatief voor de pull-up, vooral als je nog niet genoeg kracht hebt om je eigen lichaamsgewicht omhoog te trekken!

1Pull the bar toward the top of your chest.
2Perform the upward movement in a controlled manner until your elbows are fully extended. Note, try to keep your shoulders low.

Dumbbell curl

De dumbbell curl voor biceps heeft volgens mij weinig introductie nodig. Een hele fijne oefening die je altijd een plekje in je schema kunt geven.

1Keep your elbows in approximately the same position throughout the exercise.
2Stop the upward movement a few inches before your hands are straight above your elbows. This way you keep tension on the biceps.
3Lower the weight to the starting position in a controlled manner.

Basic principles of your workout plan: Muscle Building

Your body won't change until you seriously challenge it. This workout schedule certainly does that, but only if you commit to it. All you need to do is commit to the following two things:

When doing the exercises that require you to choose a weight, make sure you have about 1-2 reps left in the tank, unless something else is indicated. This is a leading principle. If it says 10 reps, it means that you can physically do 11-12, but still stop at 10. However – are you at rep 10 and could do exactly 4 more reps if your life were at stake? Then do 12-13 reps that set. For the next set, adjust the weight. This way, each set remains effective.
As your muscle mass grows, you'll be able to lift more weight. In order to keep challenging your muscles, the goal throughout the schedule is to continue to (slightly) increase the weight of the exercises.

Just to eliminate any doubt; when doing exercises with your own body weight, just do the number of reps indicated. Do you see an 'infinity symbol'? Then that literally means as many reps as you can do.

How serious are you really?

Let’s be serious. Muscles don't grow without a strong nutrition plan. If you want to get seriously muscular, you will have to eat a little more than your body requires. Although there is no best ‘diet’ for everyone, the basics are usually the same:

Create a small calorie surplus (5-10% above maintenance). Keep in mind: even more calories than that doesn't always mean more muscle growth – but it does always mean more fat gain.
Try to consume about 1.6 to 2.2 grams of protein per kilogram of body weight each day. Spread this out across at least 4 meals.
Experiment with different ratios of fats (20-35% of total calories) and carbohydrates (remaining calories). The ratio doesn't need to be super accurate, it's okay if it varies daily.
Focus on natural nutrients rich in vitamins, minerals and fibre.
We know this is a toughie but, avoid high-calorie, ultra-processed foods whenever you can. These include candy, cookies, savoury snacks, chips, pizza, chocolate, pastries, sweet dairy drinks, sodas, and sweet breakfast cereals.
Drink plenty of water, black and green tea and reduce your coffee intake.
Make sure that you are able to stick to your diet!

For specific questions, or to create a personal nutrition plan, we always recommend that you contact a qualified (sports) dietitian. Never change your entire nutrition plan by yourself. Seriously.

START TRAINING SERIOUSLY

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