[DavyO]

I have been asked to post this article on this board by a good friend, Robbert-Jan. Here is his article, I helped with the translation so here it goes.... :

Robbert's Tripple

It takes some time to translate all information from Robbert's Tripple from Dutch into English but we think it is finaly complete. We have worked on this project for more then 6 months to get it right.

Robbert's Tripple is a shock workout system for the chest and we ourselves used it in the preparation for “The Longest Workout in the history of bodybuilding” (IFBB/NBBF World Record), together with a lot of different systems for other body parts. Robbert's Tripple was the most succesfull system we used during our preparation, and our goal for now is that everyone can use Robbert's Tripple, from beginner to pro bodybuilder. The Tripple can be used to build more muscle mass, improve muscle conditioning, to get over a sticking point or as a variation to your normal chest workout.

Robbert's Tripple was the most succesfull training system that we used in the preparation for the worldrecord. Our musclular condition was fantastic... After 23 hours of training, I (Robbert-Jan van Heeckeren) still benched 160Lbs. for 10-12 reps, 4 sets. After the worldrecord was done I was able to win back all my chest mass back.. so I will share my system with you because it has helped me alot.

Robbert's Tripple is a high intensity workout, a mix of compound and isolation exercises for chest. Maximum intensity you will get on the Pectoralis Major, Sternal and Clavicular.. also you will utilize the Deltoid Anterior (schoulder). Before you start with Robbert's Tripple, start with 2 sets of Benchpress with short negative reps to get a good pump, as a warming up (2x 20 Reps). After warming up take 1 minute rest and start with Robbert's Tripple.

*Decline Barbell Bench Press (8 – 12 reps)

30 sec. Rest

*Incline Dumbell Fly’s (8 – 12 reps)

30 sec. Rest

*Dips (8 – 12 reps)

45 sec. Rest

Repeat from the start until you have completed 5 sets of each exercise. After Robbert's Tripple take at least 48 hours of rest for your chest before hitting chest again. Take your rest, take a good meal and good supplementation for the best results.

More information can be found on Robbert's Tripple - hèt shock-schema voor borsttraining , and have fun with your training!

Robbert-Jan van Heeckeren
(IFBB/NBBF World Record Holder – The Netherlands)

[L!on]

great post man!

[L!on]

when you mean dips wich type of dips?

[mr_bhana]

Sick a 23 hour WO! what di you guys eat/drink during that WO? must have been intense!

[mr_bhana]

I think he means parralel bar dips L!on

[DavyO]

Originally Posted by L!on

when you mean dips wich type of dips?

Dipping bars, preferably a bit wide, leaning forward to target the chest. :)

[Iron_Mercenary]

I can't imagine resting only 30 sec between sets. That would def b a shocker for me.

[A-Ron21]

i cant imagine a 23 hour workout...talk about being sore afterward!

[DavyO]

Originally Posted by mr_bhana

Sick a 23 hour WO! what di you guys eat/drink during that WO? must have been intense!

Originally Posted by A-Ron21

i cant imagine a 23 hour workout...talk about being sore afterward!

I cant imagine either how freaking sore I would be, I wasnt part of the longest workout team but these 3 guys completed 25 hours of working out, both weights and cardio. What exactly they eat/drink during WO i dont know..

[A-Ron21]

Originally Posted by DavyO

What exactly they eat/drink during WO i dont know..

children, and the blood of their enemies.

[Iron_Mercenary]

Originally Posted by A-Ron21

children, and the blood of their enemies.

That sounds adequate. Should cover all the bases.