Contrast Training for Size
Latest Article

Contrast Training for Size

Contrast training is a unique way to optimize results. Read this article by Lee Boyce about how to incorporate it into your training to pack on lean muscle mass.

By: Lee Boyce Added: March 25th, 2013
More Recent Articles
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason
Shoulders Like Boulders
By: Jay Wainwright

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
+ Reply to Thread
Results 1 to 11 of 11

Hybrid View

  1. #1
    Big Show
    Big Show is offline
    Soca King
    Join Date
    Mar 2001
    Posts
    1,089

    Big Show's muscle building workout

    I'm 5'6" 151lbs with roughly 20% bf

    Monday: Chest and triceps

    Flat Dumbbell Press 55lbs_Personal Best

    1st set 7 reps
    2nd set 6 reps

    Machine Incline Press 75lbs each side

    1st set 6 reps
    2nd set 6 reps

    Vertical Dips w/my own bodyweight

    2 sets of 7 reps

    Cable Crossovers Drop sets

    1st set 60lbs 6 reps
    2nd set 50lbs 6 reps
    3rd set 30lbs 10 reps

    Cable Tricep Extentions 40lbs

    1st set 10 reps
    2nd set 10 reps

    Tricep Pressdowns 100lbs

    1st set 7 reps
    2nd set 8 reps

    Tricep Kickbacks w/40lbs dumbbells

    3 sets of 6 reps

    And that's my chest day
    Reply With Quote Reply With Quote  
  2. #2
    Orange357
    Orange357 is offline
    is no more. Orange357's Avatar
    Join Date
    Aug 2001
    Posts
    5,931
    Im in just about the same boat as you
    ...watch me reap of what I sow....

    and BOOM goes the dynomite!
    Reply With Quote Reply With Quote  

    3.    Support Wannabebig and use AtLarge Nutrition Supplements!



  3. #3
    Big Show
    Big Show is offline
    Soca King
    Join Date
    Mar 2001
    Posts
    1,089
    Back and Biceps

    Lower back extensions

    1 warmup set of 8 reps
    1 set w/35lbs plate 9 reps(Note: Next time I'll use a 45lbs plate)

    Behind the neck pull downs

    1 warmup set 35lbs 8 reps
    2 sets 85lbs

    1st set 8 reps
    2nd set 8 reps
    *Will be increasing the weight next workout*

    Lat Pull Downs 135lbs

    1 set 6 reps
    1 set 4 reps

    One arm Dumbbell Rows 60lbs(Another personal best)

    1 set 5 reps
    1 set 6 reps

    Close Grip Pull Ups w/Bodyweight

    1 set 7 reps
    1 set 6 reps

    Lat Pullovers 45lbs

    1 set 8 reps

    Biceps

    Dumbbell Curls 35lbs

    1 set 6 reps
    1 set 6 reps

    Incline Curls 25lbs

    1 set 6 reps
    1 set 6 reps

    21's 60lbs

    I did 3 sets

    And thats my Back and Bicep day.Next installment on Thursday which is Shoulders and traps

    Reply With Quote Reply With Quote  
  4. #4
    Chris Rodgers
    Chris Rodgers is offline
    Blue Collar Barbell Chris Rodgers's Avatar
    Join Date
    Jan 2001
    Location
    LI,NY
    Posts
    8,979
    Looks good! Good idea to start a journal. It helps.
    Best Meet Lifts(Raw):
    @165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
    @181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw)
    455(w/wraps) SQ 275 BE 545 DL
    Reply With Quote Reply With Quote  
  5. #5
    Big Show
    Big Show is offline
    Soca King
    Join Date
    Mar 2001
    Posts
    1,089

    Shoulders and Traps

    Dumbbell Shoulder Press

    1 set w/40lbs(Personal best) 5 reps
    1 set w/30lbs 5 reps

    Unilateral Reverse Pec Deck Flyes 80lbs

    1 set 5 reps
    1 set 5 reps

    Dumbbell Side Raises w/25lbs

    1 set 6 reps
    1 set 6 reps

    Dumbbell Front Raises 25lbs

    1 set 7 reps
    1 set 7 reps

    Traps

    Dumbbell Shrugs 65lbs(Personal best)

    1 set 7 reps
    1 set 6 reps
    1 set 6 reps

    That's all folks!!
    Reply With Quote Reply With Quote  
  6. #6
    Big Show
    Big Show is offline
    Soca King
    Join Date
    Mar 2001
    Posts
    1,089
    Abs,Legs and Calves

    Lying Leg Raises

    2 sets 20 reps

    Side Crunches

    2 set 20 reps

    Weighted Crunches w/45lbs plate

    1 set 8 reps

    *I superseted Squats and Leg Extension*

    Squats 270lbs

    1 set 6 reps
    1 set 6 reps*this time was a bit deeper*

    Leg Extensions 45lbs

    1 set 6 reps
    1 set 8 reps

    Straight Leg Deadlifts 135lbs*MY first time doing them*

    1 set 6 reps
    1 set 5 reps
    1 set 4 reps

    Seated calf raises 70lbs

    1 set 13 reps
    1 set 13 reps

    Reply With Quote Reply With Quote  
  7. #7
    Chris Rodgers
    Chris Rodgers is offline
    Blue Collar Barbell Chris Rodgers's Avatar
    Join Date
    Jan 2001
    Location
    LI,NY
    Posts
    8,979
    How the fook do you squat more than me??


    How are your squats performed?
    Best Meet Lifts(Raw):
    @165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
    @181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw)
    455(w/wraps) SQ 275 BE 545 DL
    Reply With Quote Reply With Quote  
  8. #8
    PowerManDL
    PowerManDL is offline
    Player Hater PowerManDL's Avatar
    Join Date
    Feb 2001
    Location
    Ft. Lauderdale, FL
    Posts
    7,850
    My cat squats more than you.

    Bahahahahahahaahaha!
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock
    Reply With Quote Reply With Quote  
  9. #9
    Big Show
    Big Show is offline
    Soca King
    Join Date
    Mar 2001
    Posts
    1,089

    I should clear something up

    After talking to LatMan on MSN I decided to clear something up.The squats are performed on a machine,you load on the weight and you go through the exact same motion as a barbell squat but you're not in danger of falling backwards.Sorry for the confusion people
    Reply With Quote Reply With Quote  
  10. #10
    Blood&Iron
    Blood&Iron is offline
    fat and small Blood&Iron's Avatar
    Join Date
    Jan 2002
    Location
    On the Night Train
    Posts
    3,336

    Re: I should clear something up

    Originally posted by Big Show
    After talking to LatMan on MSN I decided to clear something up.The squats are performed on a machine,you load on the weight and you go through the exact same motion as a barbell squat but you're not in danger of falling backwards.Sorry for the confusion people
    Is it a Tru-Squat machine? These are actually more difficult, from what I've read, than a corresponding squat performed with free weights.
    Reply With Quote Reply With Quote  
  11. #11
    Big Show
    Big Show is offline
    Soca King
    Join Date
    Mar 2001
    Posts
    1,089
    No its not a Tru-Squat machine.The machine is by a company called Lever
    Reply With Quote Reply With Quote  
« Previous Thread | Next Thread »

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Forum Rules

© 2010 Wannabebig • Advertise • Privacy Policy • WannaBeBig.com • Archive • Top • AtLarge Nutrition