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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Results 1 to 16 of 16
  1. #1
    TNT Haqq's Avatar
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    My 4DAY Split editted, what you think?

    Monday: Chest/Biceps
    Tuesday: Legs/Abs
    Wednesday: OFF
    Thurdsay: Shoulders/Triceps/Abs
    Friday: Back/Calves/Abs

    Approximately 3 Sets of 6-9 REPS

    Monday:

    Shoulders/Triceps
    Military Press,
    Dumbell Shoulder Press,
    Front Laterals,
    Side Laterals,
    Rear Delt Flyes,
    Rear Delt Rows,
    Upright Rows, Shrugs.
    Skull Crushers,
    Overhead Dumbell
    Extensions,
    Dumbell Kickbacks,
    Close Grip Bench Press.


    Thursday

    Chest/Biceps
    Bench Press,
    Incline Bench Press,
    Decline Bench Press
    Dumbell Flys
    Dumbbells Bench Press
    Barbell Curls,
    Preacher Curls,
    Concentration Curls.
    Crunches
    Skipping


    Tuesday

    Legs/Abs
    Squats,
    Leg Extensions,
    Leg Curls, Straight
    Leg Deadlifts,
    Dumbbell Lunges,
    Step Ups
    Crunches
    Skipping


    Friday


    Back/Calves:
    Pullups,
    Bent Over Rows,
    Dumbell Rows,
    Back Flyes,
    Deadlifts.
    Standing Calf Raises,
    Seated Calf Raises
    Crunches
    Skipping

    My objective: I want to gain mass, I am currently at 140lbs @ 6"1 and 18 years old.

    Also I only have DUMBBELLS [all weights], BENCH PRESS [incline, decline, flat], EZ CURL BAR, LEG EXTENSIONS to work with - Working out in my basement
    Last edited by Haqq; 10-05-2007 at 03:03 PM.

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  3. #2
    cakin Cirino83's Avatar
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    Quote Originally Posted by Haqq View Post
    Monday: Chest/Biceps
    Tuesday: Legs/Abs
    Wednesday: OFF
    Thurdsay: Shoulders/Triceps/Abs
    Friday: Back/Calves/Abs

    Approximately 3 Sets of 6-9 REPS

    Monday:

    Shoulders/Triceps
    Military Press,
    Dumbell Shoulder Press,
    Side Laterals,
    Rear Delt Flyes,
    Rear Delt Rows,
    Shrugs.
    weightedDips or bench dips
    Overhead extension (if you don't have a rope pulldown)
    Close Grip Bench Press.


    Thursday

    Chest/Biceps
    Bench Press, or DB bench (alternating is fine every few weeks)
    Incline Bench Press,
    Decline Bench Press
    Dumbell Flys
    Barbell Curls,
    Preacher Curls, (if you feel you must)
    weighted decline sit-ups
    Skipping


    Tuesday

    Legs/Abs
    Squats,
    Leg Extensions,
    Leg Curls,
    Straight Leg Deadlifts,
    Dumbbell Lunges,
    Step Ups
    Crunches
    Skipping


    Friday


    Back/Calves:
    Pullups,
    Bent Over BB Rows,
    Dumbell Rows,
    Back Flyes,
    Deadlifts.
    Standing Calf Raises,
    Seated Calf Raises
    Crunches
    Skipping

    My objective: I want to gain mass, I am currently at 140lbs @ 6"1 and 18 years old.

    Also I only have DUMBBELLS [all weights], BENCH PRESS [incline, decline, flat], EZ CURL BAR, LEG EXTENSIONS to work with - Working out in my basement
    from what you posted as your current routine, I edited to what I think would be your best selection of lifts. Personally I would check out BGB or one of the already layed out routines on the site. They are more well-rounded and will hit each group directly once and indirectly once (atleast BGB does)

    also if your goal is to gain mass, your diet is going to be the #1 factor in that.

  4. #3
    SchModerator ZenMonkey's Avatar
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    Quote Originally Posted by Haqq View Post
    Monday:

    Military Press,
    Upright Rows,



    Thursday

    Bench Press,
    Incline Bench Press,
    Crunches


    Tuesday

    Squats,
    Stiff Leg Deadlifts,




    Friday

    Deadlifts
    Pullups,
    Bent Over Rows,
    Standing Calf Raises,



    Way too much fluff.... I deleted what is unnecessary. You need to focus on major compounds. You know what though, your routine is crap and has no rhyme or reason. Stick to WBB1,2,3. While I agree with Circino (?) that BGB is a great split, I think someone with the Op's experience would benefit from something with less volume and more focus on major lifts. I was surprised to see that you thought the majority of his routine was good.
    Last edited by ZenMonkey; 10-05-2007 at 04:38 PM.
    Sarvamangalam!

  5. #4
    TNT Haqq's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    Way too much fluff.... I deleted what is unnecessary. You need to focus on major compounds. You know what though, your routine is crap and has no rhyme or reason. Stick to WBB1,2,3
    I dont have those type of workout machines I'm limited to the ones I have in my basement so thats why I made this
    [ failure is not an option ]

  6. #5
    SchModerator ZenMonkey's Avatar
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    those were already movements you listed,
    Last edited by ZenMonkey; 10-05-2007 at 04:40 PM.
    Sarvamangalam!

  7. #6
    SchModerator ZenMonkey's Avatar
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    and they are not done on machines, you need (emphasize NEED) to do some research, seriously
    Sarvamangalam!

  8. #7
    TNT Haqq's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    and they are not done on machines, you need (emphasize NEED) to do some research, seriously
    WTF are you talking about? I said I would love to do WBB routines but I don't have the equipment to get all the different types of excersices done.

    Like:
    Diagonal Cable Wood Chops
    Swiss Ball Cable Crunches
    etc. . .
    [ failure is not an option ]

  9. #8
    cakin Cirino83's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    I was surprised to see that you thought the majority of his routine was good.
    not that I thought his routine was good persay, it's just that I figured he wasn't looking for a completely new routine s I deleted some stuff and switched some excersizes that gave him the best possible selection from his current routine. IMHO I vote for a routine already planned out.

  10. #9
    cakin Cirino83's Avatar
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    Quote Originally Posted by Haqq View Post
    WTF are you talking about? I said I would love to do WBB routines but I don't have the equipment to get all the different types of excersices done.

    Like:
    Diagonal Cable Wood Chops
    Swiss Ball Cable Crunches
    etc. . .

    some things that you cant't do with machines you can subsititute. as long as you focus on the major compund lifts teh accessory work is not a biggie.

    with BGB at a home gym the only thing you probably wouldn't be able to do is leg extensions, but you would be good.

  11. #10
    SchModerator ZenMonkey's Avatar
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    The point is you need to disconcern yourself with most of your movements and focus on major compounds...IE
    Bench, Row, Pullup, OH Press, DL, Squat
    I am talking about doing some research so that you can meet your goals in the least amount of time. The WBBs were merely suggestion, and if you did read the articles and stickies and infinite threads you would agree with me whole-heartedly. My friend, you need to focus on the major compound lifts and forget about 90% of the other items you listed.
    Last edited by ZenMonkey; 10-05-2007 at 06:03 PM.
    Sarvamangalam!

  12. #11
    SchModerator ZenMonkey's Avatar
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    Quote Originally Posted by Cirino83 View Post
    not that I thought his routine was good persay, it's just that I figured he wasn't looking for a completely new routine s I deleted some stuff and switched some excersizes that gave him the best possible selection from his current routine. IMHO I vote for a routine already planned out.
    I agree that he needs a pre-made routine because he does not know enough to make an efficient routine, obviously. I misunderstood your original post. I do not think, though, BGB would be the best becasue of his lack of experiecne and foundation. I think after maybe 3-6 months of a low volume, high intensity routine with exclusive focus on compounds he could then do something like BGB. Doing something like this (with consistency, lots of food and rest) will give him a far better base than anything else.
    Last edited by ZenMonkey; 10-05-2007 at 06:07 PM.
    Sarvamangalam!

  13. #12
    indomitable will.
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    Quote Originally Posted by Haqq View Post
    WTF are you talking about? I said I would love to do WBB routines but I don't have the equipment to get all the different types of excersices done.

    Like:
    Diagonal Cable Wood Chops
    Swiss Ball Cable Crunches
    etc. . .
    Those are really the two least important exercises in the entire routine. Replacing them is easy, and even if you just omit them altogether, the rest of the routine as is will be a huge improvement over the routine you listed above.

    WBB1.1, BGB or something similar would be a good idea.

  14. #13
    TNT Haqq's Avatar
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    Quote Originally Posted by Outshine View Post
    Those are really the two least important exercises in the entire routine. Replacing them is easy, and even if you just omit them altogether, the rest of the routine as is will be a huge improvement over the routine you listed above.

    WBB1.1, BGB or something similar would be a good idea.
    Yeah I'm going to use WBB1.1 - But can you get me replacements
    [ failure is not an option ]

  15. #14
    Magically Delicious redFury's Avatar
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    Which exercises do you want to replace??
    - rEDfURY
    Powerlifting since Sept 2006
    My PL Training Journal

    Philippians 4:13

    "To give anything less that your best is to sacrifice the gift" - Pre

  16. #15
    SchModerator ZenMonkey's Avatar
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    uh.... regular crunches
    Sarvamangalam!

  17. #16
    indomitable will.
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    Quote Originally Posted by Haqq View Post
    Yeah I'm going to use WBB1.1 - But can you get me replacements
    Replace the cable crunches with some other weighted crunch (hold a dumbbell or plate on your chest), and replace wood chops with some kind of side bend or twist.

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