Juliette Bergmann - Official Fansite Ms. Olympia 2001-03 (LW)

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07.09.2010, 17:26

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HER TRAINING (0)

There are many different training schedules and many different exercises but I experienced that the best result has nothing to do with ‘fancy’ training methods or equipment.

I train mostly with free weights and prefer high intensive training with basic exercises and perfect form. I do not believe that you have to spent hours in the gym training because there is more in live than that, training has to be part of your live and not your live. It therefore is important to make your training as short as possible and effective. I also do a lot of running to burn fat. Running outside, not inside, is the most effective exercise to lose fat because it speeds up your metabolism and it also gives you endurance and energy. When you look at my training schedule you notice that I do not train calves and abdominals. I have never trained my calves, I believe that you have or you do not have them and when you do not have them you can train like crazy but you will not get them, you make them look better by running and biking. The same for abs, everybody has abs and you use them with every exercise you do. To have them look better is only a matter of dieting. You also notice that I do not bench press. I used to do this until for 3 years ago. I have my breast ‘refilled’ 3 years ago because like most women athletes who are very low in fat my breast disappeared and when you get older it will not recover as well as when you are younger. I noticed that when you bench press and have breast implants it starts to look not natural in fact it starts to look funny. I changed my chest training and do only incline work for the upper chest and now it looks real natural. I also think for women it is not needed to train traps and forearms, you train them enough with all the other upper body exercises and it does not look nice for women when this is over developed. Of course it is different for each person because you have weak and strong points in your physique and I realize myself that I am lucky that I have no weaknesses in my physique, the only weakness I have is that I put weight on real fast and therefore I have to watch my diet very carefully. My training schedule is the same already for 20 years, with the exception for the chest training. I never train longer than 30 – 40 minutes with weights and I do running for 40 –45 minutes a day. In total I spent on training no more than 1 hour and 30 minutes a day with exception of day 3. Day 3, I spent about 15 minutes more on the leg training because this is a large muscle group.

When there are questions about my way of training or you need advice you can always contact me

SOURCE Official Website of Juliette Bergmann http://www.juliettebergmann.com

HER TRAINING SCHEDULE (0)

Day 1

Chest
Incline bench press
Incline dumbbell press
The above exercises as superset
Incline flyes
Cable cross

Biceps
Barbell curls
Incline dumbbellcurls
Larry Scott bench dumbbell curls
Concentratio curls

Running for 45 minutes

Day 2

Back
Lat pull down back wide                Seatedrows
Dumbbell rows
Lat pull front small

Triceps
One arm dumbbell behind neck Push down
Pull down (with rope)
Pull overhead (with rope)

Running for 45 minutes

Day 3

Legs
Squat
Leg presses (wide)
Leg extensions
Leg curls
Abductor

Shoulders
Presses behind neck
Military Press
Side Laterals
Front Laterals

Running for 45 minutes

Day 4
No training with weights.

Running for 45 minutes

Day 5
I go through all my upper body exercises and train all the exercises with 60% of the weight I train on the heavy days and do all the exercises for 2 sets with 10 - 15 reps.

Running for 45 minutes

Day 6 & 7 (weekend)
No training and no running. The weekends and especially the Sundays are days off for me.

I enjoy live and do the things I like to do and eat whatever I like to eat. The weekends I see as my reward for a whole week of training, working and dieting.

Sets

4
4
4

4
4
4
4

4
4
4
4

4
4
4
4

4
4
4
4
4

4
4
4
4

Reps

8-10
8-10
10-15

8-10
8-10
8-10
8-10

8-10
8-10
8-10
8-10

8-10
8-10
8-10
8-10

8-10
8-10
8-10
8-10
15-20

8-10
8-10
8-10
8-10

SOURCE Official Website of Juliette Bergmann http://www.juliettebergmann.com

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