Heb wel een interessant artikel gevonden ivm FB trainen..
The How
Exercises per Session: 6
Sets per Muscle Group: 2-4
Reps per Exercise: 5-18
Rest between sets for the same muscle group: 60-120 seconds, and 120-240 seconds (antagonist training)
The Why
The first thing you probably notice with the above parameters is variance. This is the key to your consistent hypertrophy success. A lack of variance is the single biggest reason why trainees aren’t still talking about the continuous progress they received from some of the most popular hypertrophy programs. Without consistent change, results will be anything but consistent.
Exercise Selection
Every session is going to consist of six exercises. Why? Because my empirical evidence has shown that natural trainees can consistently maintain six exercises per session without burning out.
It’s imperative to base your exercise selection around compound, multi-joint exercises. Four out of the six exercises for each session must be compound exercises. Six sissy-assed, single-joint isolation exercises ain’t gonna do the trick. But, you can perform a few of my recommended single-joint exercises for two of the six exercises. Here’s the list you must choose from:
Compound Exercises
Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips.
Back: Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-supinated, and supinated grips.
Deltoids: Standing or seated military presses with a barbell or dumbbells utilizing pronated, semi-supinated or supinated hand positions.
Quads: High-bar full barbell squats, hack squats or front squats.
Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power cleans or snatches.
Single-Joint Exercises
Biceps: Barbell curls, hammer curls or preacher curls.
Triceps: Lying barbell or dumbbell triceps extensions, and pronated or supinated grip pressdowns.
Deltoids: Front, side or rear dumbbell raises.
Hamstrings: Glute-ham raises or leg curls.
Calves: Standing, seated or donkey calf raises.
Stick to the above list of exercises for optimal results.
The Total-Body Plan
First and foremost, proper periodization planning is imperative. Without sufficient set/rep/load/rest parameters, even the best exercises won’t produce results. Therefore, I’ve devised the following periodization plan for unsurpassable hypertrophy increases:
Week 1
Workout 1
Sets: 3
Reps: 5
Rest: 60 seconds between sets
Load: Choose a weight that forces you to near-failure for the last rep of the last set.*
*This is the recommended load for all workouts.
Workout 2
Sets: 3
Reps: 8
Rest: 90 seconds between sets
Workout 3
Sets: 2
Reps: 15
Rest: 120 seconds between sets
Week 2
Perform with the same parameters as Week 1, but execute antagonist training for all six exercises (more on this later).
Week 3
Workout 1
Sets: 4
Reps: 5
Rest: 60 seconds between sets
Workout 2
Sets: 4
Reps: 8
Rest: 90 seconds between sets
Workout 3
Sets: 3
Reps: 15
Rest: 120 seconds between sets
Week 4
Perform the same parameters as Week 3, but execute antagonist training for all six exercises.
Week 5
Workout 1
Sets: 2
Reps: 18
Rest: 120 seconds between sets
Workout 2
Sets: 2
Reps: 8
Rest: 60 seconds between sets
Workout 3
Sets: 2
Reps: 12
Rest: 90 seconds between sets
Week 6
Perform the same parameters as Week 5, but execute antagonist training for all six exercises.
Week 7
Workout 1
Sets: 3
Reps: 18
Rest: 120 seconds between sets
Workout 2
Sets: 3
Reps: 8
Rest: 60 seconds between sets
Workout 3
Sets: 3
Reps: 12
Rest: 90 seconds between sets
Week 8
Perform the same parameters as Week 7, but execute antagonist training for all six exercises.
Explanation
1) Weeks 1,3,5 and 7 are to be performed with straight sets. In other words, perform one set of the first exercise, rest, perform your second set, and continue for all the recommended sets before moving on to the next exercise.
2) Weeks 2,4,6 and 8 are to be performed as antagonist training. Every session consists of six exercises so antagonist training is simple; all you have to do is perform three antagonist exercise groupings during each workout. For instance, perform quads/hams, chest/back, and biceps/triceps exercise pairings for the recommended sets and reps.
Example: Do one set for chest, then one for back, then another for chest, etc. Then move on to the next pairing, like quads/hams or biceps/triceps.
3) Choose four exercises under the list of compound exercises. Choose two exercises under the single-joint exercise list. Don't leave out any major muscle groups.
4) Constantly rotate exercises from each category. In other words, don’t always start your session with a chest/back pairing. You must keep rotating the body parts and exercises you begin each session with.
Zou dat mss wel proberen..iemand ervaring ermee?
ik snap het echt niet é 
