Who is Quincy Winklaar?
Dutchman Quincy Winklaar is a former police officer, army veteran, and professional bodybuilder.
Many of his fans were motivated to start bodybuilding by his charismatic, larger-than-life attitude and his inspirational films.
Short Career of Quincy Winklaar
When Quincy Winklaar enlisted in the Dutch army in 1999, he experienced bodybuilding for the first time.
Quincy had to maintain exceptional fitness due to the demands of the army, but he also wanted to bulk up, so he included weightlifting in his exercise regimen.
He gradually came up with a professional training regimen that concentrated on his legs in particular because he thought of them as “little.”
He also created a food plan to go along with it, and as a result, his body started to seem more proportionate, which allowed him to consider becoming a professional.
In 2012, he attained his aim of becoming a professional competitor. Quincy now competes at the IFBB level and is preparing for his next contest. Here is his account:
“I am proud of myself – my consistency, determination to succeed, resiliency and simple nature”.
Body Measurements of Quincy Winklaar
| Full Name: | Quincy Winklaar |
| YEAR OF BIRTH: | 1983 |
| ERA: | 2010 |
| PROFESSION: | Professional Bodybuilder |
| NATIONALITY: | Dutch |
| ALIAS: | The Q. |
| HEIGHT: | 5’7″ (170cm) |
| WEIGHT: | 185 – 195lbs (83.9 – 88.5kg) |
“Train your body not your ego”.
Accomplishments
Competitions
2012
- 2012 IFBB Dallas Europa Supershow: 9th place
2014
- IFBB Toronto Pro Supershow: 16th place
- IFBB Arnold Classic: 12th place
Career
- 212 IFBB Professional Bodybuilder
- Sponsored Athlete
- Military and law enforcement
“Make clear and realistic short term goals to keep you focused and motivated”.
Training
Early Bodybuilding Years of Quincy
Quincy Winklaar’s early years in bodybuilding were undoubtedly challenging because he had to spend so much time learning new routines.
His primary problems were his lack of understanding of lower body exercise, which had an impact on his attractive proportions.
In his early training, Quincy simply performed seated calf raises and leg extensions. He claims that in comparison to his upper body, his legs were undeveloped.
Quincy was aware that he was concentrating too much on developing his upper body to “look good in a tank top.” If Quincy wanted to become a professional bodybuilder, he realized he had to adapt.
His brother Roelly, a renowned bodybuilder, taught him to squats, lunges, and deadlifts, which led to this transformation. He noticed improvement right away as his legs began to develop muscle as he used these new routines.
I would pay greater attention to including a range of leg development exercises if I knew then what I know now.
Favorite Workouts
Leg days quickly took over as Quincy’s favorite day of the week following this learning phase. Squats were his new favorite exercise, and he declared, “The harder you go, the sweeter it gets, and I love how my legs feel the next day.”
Additionally, he has grown to adore tricep exercises. He appreciates the Tricep Kick-Back, adding, “When you perform it perfectly, you get a big pump from it, and it’s hard to cheat.”
Cardio
Quincy’s routine centers on these exercises, but cardio has also been essential. He runs the “Torture Hills” in addition to rapid walking on the treadmill with an incline level.
The Torture Hills are a trio of challenging hills close to Quincey’s house that he runs to train for competitions.
He claims that running up the hills takes him 30 minutes, and he is “breathless at the end” with “sore legs and glutes the next day.”
Quincy’s typical weekly split looks like this:
Monday: Quads and Glutes
Tuesday: Chest and Calves
Wednesday: Back and Abs
Thursday: Arms and Calves
Friday: Hamstrings and Glutes
Saturday: Shoulders, Abs, and Calves
Sunday: Rest Day
Below is a list of the workouts he would generally do for each muscle group:
Triceps:
- Bench Press: (4 sets) (8-12 reps)
- Weighted or Machine Dip: (3 sets) (8-12 sets)
- Overhead Cable Extension: (7 sets) (8-12 reps)
- Skull Crushers: (7 sets) (8-12 reps)
Biceps:
- Alternate Dumbbell Curls: (4 sets) (8-12 reps)
- Machine Preacher Curl: (3 sets) (8-12 reps)
- EZ-Bar Curl: (7 sets) (8-12 reps)
Chest:
- Incline Dumbbell Press: (4 sets) (8-12 reps)
- Incline Dumbbell Flye: (3 sets) (8-12 reps)
- Flat Hammer or Dumbbell Press: (3 sets) (8-12 reps)
- Pec Deck or Cable Crossover: (7 sets) (8-12 reps)
Shoulders:
- Seated Dumbbell Press: (4 sets) (8-12 reps)
- Barbell or Dumbbell Front Raise: (3 sets) (8-12 reps)
- Dumbbell Lateral Raise: (3 sets) (8-12 reps)
- Lateral Raise Machine: (7 sets) (8-12 reps)
Rear Deltoids:
- Dumbbell Rear Lateral Raise: (4 sets (8-15 reps)
- Reverse Pec Flye: (7 sets) (12-15 reps)
- Rear Laterals: (7 sets) (12-15 reps)
Back:
- Neutral-Grip Chin-Ups: (3 sets) (to failure)
- Wide-Grip Pulldowns: (3 sets) (8-12 reps)
- Barbell Row: (3 sets) (12 reps)
- Hammer Strength Row: (3 sets) (8-12 reps)
- Machine or Cable Pullover: (7 sets) (8-15 reps)
Quads:
- Leg Extensions: (4 sets) (8-15 reps)
- Squats: (4 sets) (8-12 reps)
- Hack Squat or Leg Press: (3 sets) (8-15 reps)
- Leg Extension or Leg Press: (7 sets) (8-15 reps)
Hamstrings:
- Lying Leg Curls: (3 sets) (8-15 reps)
- Stiff-Leg Deadlift: (3-4 sets) (10-12 reps)
- Single Leg Curl: (3-4 sets) (10-15 reps)
- Seated Leg Curls: (7 sets) (10-15 reps)
Calves:
- Standing Calf Raise: (4 sets) (10-12 reps)
- Seated Calf Raise: (4 sets) (15-20 reps)
- Leg Press: (7 sets) (10-12 reps)
“Pay attention to diet in relation to your training regiment; they go hand in hand”.
Nutrition
Quincy concentrates on eating eight meals a day before a competition. To “grow large and stay slim for the show,” he makes it a point to consume 250 grams of protein daily while consuming a few carbohydrates.
Additionally, essential to Quincy’s meal regimen are supplements. The list of his supplements is below.
- Whey Protein Isolate
- Pre-Workout
- Glutamine
- BCAA’s
- Vitargo
- Creatine
“Build a passion for what you do; learn to enjoy it”.
Influences and Idols
Roelly Winklaar, Quincy’s older brother, has the most influence over him. Roelly has competed in IFBB bodybuilding competitions for many years.
In 2009, he gained notoriety by winning the IFBB Arnold Amateur Championships.
He was Quincy’s primary trainer when he was younger, and he still motivates him to achieve his objectives today.
Beyond the influences of his family, Quincy draws inspiration from legendary bodybuilders like Dexter Jackson and Frank Zane.
He respects their attention to visual excellence and views their focus on the sport as unmatched.
Consistent practice is not tough. It’s challenging to consistently practice something you don’t want to do.
What Lessons Can we take away from Quincy Winklaar?
Even the top bodybuilders in the sport had to start somewhere, as Quincy Winklaar has demonstrated.
He initially committed blunders, but he eventually learned from them and applied fresh methods to strengthen his legs.
His experience serves as a reminder to all of us that bodybuilding is much more than just a sport. Building muscle and working out are Quincy’s family traditions.