Welcome to Jouw Gym Blog, the place for everyone who wants to become stronger, fitter, and more confident. Whether you're just starting out or have been training for years, here you'll find inspiration, practical tips, and motivation to push every session just that little bit further.
1. Why I Write This Blog
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Passion for progress: I believe that everyone – regardless of level – can always grow, both physically and mentally.
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Community feeling: Together we share successes, struggles, and "aha moments."
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Transparency: No hard sales pitches, but evidence-based tips and personal experiences.
2. Who I Am
I am [Your Name], student/commuter/entrepreneur and a passionate enthusiast of strength training and healthy living. After years of dieting on and off and quitting programs halfway through, I decided: time for a structural change. Since then I have:
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15 kg fat lost and maintained a lot of muscle mass
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Participated in 3 local powerlifting competitions
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More energy, better sleep, and a stronger mindset developed
3. Training Programs
A. Beginners (0–6 months)
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Frequency: 3× per week full-body
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Example:
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Squat 3×8
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Bench press 3×8
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Deadlift 2×6
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Pull-ups 3×max
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Core circuit 2 rounds
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B. Intermediate (6–18 months)
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Split: Push / Pull / Legs, 4–5× per week
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Sample Push Day:
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Bench press 4×6
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Overhead press 3×8
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Dips 3×10
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Triceps pushdown 3×12
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C. Advanced (+18 months)
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Periodization: Cycles of 4–8 weeks (volume vs. intensity)
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Accessory focus: Mobility, hypertrophy and weak points
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Example Deadlift Block:
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Conventional deadlift 5×5 (heavy)
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Romanian deadlift 3×8
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Barbell row 4×6
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Hip thrust 3×12
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4. Nutrition & Supplements
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Calorie-Setup:
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Bulk: +250 kcal above maintenance
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Cut: –300 kcal below maintenance
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Macronutrients:
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Protein: 1.8–2.2 g/kg
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Carbohydrates: 3–5 g/kg (depending on training intensity)
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Fats: 0.8–1 g/kg
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Recommended Supplements:
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Whey protein (directly after training)
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Creatine monohydrate (5 g/day)
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Omega-3 (1–2 g EPA/DHA)
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5. Mindset & Recover
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Consistency > Perfection: Small progress adds up.
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Sleep: 7–9 hours per night for optimal recovery.
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Deload weeks: Schedule a lighter week every 6–8 weeks.
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Mental check-ins: Note your mood, energy, and motivation.
6. Frequently Asked Questions
Q: How often should I do cardio?
A: 1–3× per week, 15–30 min, at low intensity or HIIT if you enjoy that.
Q: Do I lose muscle mass during a cut?
A: With good protein intake and heavy training, you limit muscle loss to a minimum.
Q: How quickly will I see results?
A: At the latest after 4–6 weeks, you start to notice subtle changes, but real progress builds up over months.
7. Your Next Step
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Download the free checklist: your goals, training days, and meal planning.
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Join our Facebook group for weekly challenges and Q&A sessions.
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Ask your question below or share your success story — I will respond as soon as possible!
"A journey of a thousand miles begins with a single step." – Lao Tse
Get started today, push your limits, and let me know how it goes. 💪
