The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Routine Advice

  1. #1
    Senior Member BigBossMan's Avatar
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    Routine Advice

    I am revamping to a new routine! I don't have time to do a lot of research on what is best so I thought I would just post a thread asking for advice from all you very knowledgeable forumites!!

    I recently was doing a 5 day split that looked like this:

    Day 1: Shoulders
    Day 2: Bis/Tris/Abs
    Day 3: Legs
    Day 4: Back
    Day 5: Chest/abs

    Each day my workout consisted of 3 supersets for instance on Shoulder days I would do arnold press/front db lateral raises as one superset then db shrugs/bent over side db lateral raises as another and db twisting military and side db lateral raises as another.

    I did 3weeks with a 3 sets of 12/10/8 reps with 1min between sets and 3mins between supers. Then I did three weeks of increased intensity with the final week being 5 sets of 12/10/8/8/15 reps with 30 secs between sets and 1min between supers. I have been doing this for about 15wks now with fairly positive results but I am pretty sure this isn't an optimal workout and I want to expirement with something new. I am also switching to the IF protocal diet and was thinking of maybe doing a 3day split with two HIIT days......please let me know what you would suggest...

    All advice is greatly appreciated as always!!

    Thanks

    BBM
    The Commander-in-Chief answers him while chasing a fly
    Saying, "Death to all those who would whimper and cry"
    And dropping a bar bell he points to the sky
    Saying, "The sun's not yellow it's chicken."

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  3. #2
    Grammar Nazi BG5150's Avatar
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    To me, a better "split" whould be:

    1: Upper
    2: Lower
    3: Off
    4: Upper
    5: Lower
    6,7: Off
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  4. #3
    Senior Member BigBossMan's Avatar
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    BG5150-

    Thanks alot! Yeah that does sound good! That way you hit upper and lower twice each week. What would you recommend as far as the lifts for the upper and lower days? Would you switch it up....what about reps? I know that alot of people do the 5x5 routine. Is this a good routine?


    Thank,

    BBM
    The Commander-in-Chief answers him while chasing a fly
    Saying, "Death to all those who would whimper and cry"
    And dropping a bar bell he points to the sky
    Saying, "The sun's not yellow it's chicken."

  5. #4
    Grammar Nazi BG5150's Avatar
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    I do:

    1:
    Bench 4x6
    JS Rows 4x6
    Military press 2x8
    Dips 2x8/ ss with calves

    2:
    DL 6x2
    Lunges 4x6
    GM 2x8
    DB Shrug 2x8 / ss with abs

    4:
    DB Bench 4x6
    Chins 4x8
    Incline bench 2x8
    Seated rows 2x8 / ss with calves

    5:
    Squat 4x6
    SLDL 2x8
    Hyper extensions 2x8
    BB Shrug 2x8 / ss with abs
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  6. #5
    SchModerator ZenMonkey's Avatar
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    You do need to do some research. Is your time now more important, or the potential wasted time of doing a crummy routine more important? I mean 30-60 minutes of reading and you are there.
    Last edited by ZenMonkey; 10-05-2007 at 04:49 PM.
    Sarvamangalam!

  7. #6
    Senior Member BigBossMan's Avatar
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    new routine

    Okay so I set aside sometime to put together a workout this weekend. I like the way it turned out. I think it relieve some of the joint pain I have been feeling in elbows/shoulders/knees. Hopefully.

    I decided to go with the BGB routine. I am still working out the volume. I only have 1 hour for lunch so depending on how things go I will be doing either 2/3 exercises in each section.

    Thanks all for the help and advice. Now just got to get my diet worked out again.
    The Commander-in-Chief answers him while chasing a fly
    Saying, "Death to all those who would whimper and cry"
    And dropping a bar bell he points to the sky
    Saying, "The sun's not yellow it's chicken."

  8. #7
    Work in Progress Lumiel's Avatar
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    I do BGB and can get it out in an hour no problem. Squat days might take a bit longer since you'll likely take longer breaks between sets.
    Lumiel's BGB Weightlifting Journal

    32 y/o, 6' tall, 205 lbs

  9. #8
    Senior Member BigBossMan's Avatar
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    Just got back from my first day of BGB and I did complete everything!! I left out the third set on the PUSH just in case but could have gotten it done.

    Is there any specifics about how long of a rest you would take between sets.....I was doing about a minute today...probably between a minute and a minute and a half.

    All in all it felt GREAT! Definetely much easier on my joints and it felt reall good to go HEAVY! I think I am really going to like the routine. Especially since I get a day off in the middle of the week. Lets hope the results are as good as well.
    Last edited by BigBossMan; 10-08-2007 at 02:10 PM.
    The Commander-in-Chief answers him while chasing a fly
    Saying, "Death to all those who would whimper and cry"
    And dropping a bar bell he points to the sky
    Saying, "The sun's not yellow it's chicken."

  10. #9
    Senior Member BigBossMan's Avatar
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    Tomorrow I have

    Squats 5x5
    Leg Ext 3x8
    Good Morning 3x8

    Concentration Curls 5x5
    Ez Bar 3x8

    It seems a little low volume I mean I know the 5x5 squats will be INTENSE but this seems like a 30 min workout.....is there something that I missed?
    The Commander-in-Chief answers him while chasing a fly
    Saying, "Death to all those who would whimper and cry"
    And dropping a bar bell he points to the sky
    Saying, "The sun's not yellow it's chicken."

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