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 6 of 6
  1. #1
    Senior Member
    Join Date
    Jan 2002
    Location
    Denmark
    Posts
    147

    comment on my program please,anyone

    I'm18, 6'2", 191pounds. I've been lifting for 3 months,my goal is to get bigger.
    Day-1 chest/back
    Day-2 rest
    Day-3 shoulders/triceps
    Day-4 rest
    Day-5 legs/biceps
    Day-6 rest
    so on......

    chest
    flat bench press 3x6-8
    incline bench press 3x6-8
    flat DB flys 3x6-8

    back
    deadlift 3x6-8
    V-bar pulldown 3x10
    DB bent over row 3x8

    shoulders
    military press 3x6-8
    seated DB press 3x6-8
    lateral raise 3x8

    triceps
    close grip bench press 3x6-8
    french press 3x6-8
    kick back 3x6-8

    legs
    squat 3x6-8
    step-up 3x6-8
    calf raise 3x20

    biceps
    barbell curl 3x6-8
    hammer curl 3x6-8

    I am a noobie and need a lot of help

    please. if you think something can be better. any suggestion is welcome.

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  3. #2
    Senior Member MonStar1023's Avatar
    Join Date
    Mar 2001
    Location
    Delaware
    Posts
    2,460
    rookies-
    Day-1 chest/back
    Day-2 rest
    Day-3 shoulders/triceps
    Day-4 rest
    Day-5 legs/biceps
    Day-6 rest


    ... Okay bro with your split I would switch days 5 & 3 and then switch 5 and 4. So your split looks like this..

    1 chest/back
    2 rest
    3 legs/biceps
    4 delts/triceps
    5 rest
    6 rest

    ... This was youre spacing out your chest and delt/tri workouts. This way your delts and tris will have more time to recover from your training sessions.

    chest
    flat bench press 3x6-8
    incline bench press 3x6-8
    flat DB flys 3x6-8


    ... I would drop the incline press. Inclines are too much of your front delts and not enough of your pecs. I used to swear by them but finally I learned that there are better choices, like dips. I would go with flat BB or flat DB first, 2-3 intense sets, weighted dips (be sure to lean forward and flare your elbows out to the sides), 2-3 intense sets, and finish with a few sets of heavy flat DB flyes.

    back
    deadlift 3x6-8
    V-bar pulldown 3x10
    DB bent over row 3x8


    ... This looks good to me. Maybe try some pull-ups though rather than pulldowns but if your a rookie chances are youre going to struggle with regular chins.

    shoulders
    military press 3x6-8
    seated DB press 3x6-8
    lateral raise 3x8


    ... I would drop one of the overhead presses. Thats starting to get redundant. Only one press is necessary. Maybe alternate with a BB and DB every other week. Around 6 total sets for delts.

    triceps
    close grip bench press 3x6-8
    french press 3x6-8
    kick back 3x6-8


    ... Too much volume here bro. Drop one of the exercises. I would drop the CG bench. Stick with french presses and kickbacks. 2 sets each. Coming out to 4 intense sets for triceps.

    legs
    squat 3x6-8
    step-up 3x6-8
    calf raise 3x20


    ... Drop the step ups and include some kind of hamstring work. Like stiff legged deads or leg curls. Everything else looks good.

    biceps
    barbell curl 3x6-8
    hammer curl 3x6-8


    ... Looks good. I would do 2 sets each but oh well.


  4. #3
    Senior Member
    Join Date
    Jan 2002
    Location
    Denmark
    Posts
    147
    big thanks monstar
    Currently cutting

  5. #4
    Senior Member
    Join Date
    Jun 2001
    Location
    Kalamazoo,MI
    Posts
    166
    I don't think you need much help at all.You're following a training day with a rest day which is a perfect format for a beginner, especially if your main concern is weight gain.The only real problem I see is no direct hamstring work.You might want to try to add in some romanian or stiff-legged deads, good mornings or hamstring curls.Any of those will hit the hams.Other than that, your program looks solid.
    "I figure, f*ck it.While I'm at it, why not just shoot my buddy.Take his job.Give it to his sworn enemy.Hike up gas prices.Bomb a village.Club a baby seal.Hit the hash pipe and join the national guard.I could be elected president."

  6. #5
    Gettin Lean Goin_Big's Avatar
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    Feb 2001
    Location
    U.S.A.
    Posts
    1,719
    Monstar said pretty much everything you needed to hear. The only difference for me is that I would recommend pushdowns over kickbacks, but it's a personal thing.
    Pushdowns work great for me, but I don't know how they work for you.

    Good Luck

    Oh ya, nice advice monstar
    Beachbody coaching lets you turn your hobby into a career - Beachbody

  7. #6
    Senior Member MonStar1023's Avatar
    Join Date
    Mar 2001
    Location
    Delaware
    Posts
    2,460
    Goin_Big-
    Thanks man. I appreciate it. Yeah I like pressdowns over kickbacks too. But I think its more of a personal thing.


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