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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  1. #1
    Wannabebig New Member
    Join Date
    Feb 2008
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    1

    Help with routine & questions about lifting

    Hi, I'm a little lost/confused on the right methods in lifting and schedule, increasing/decreasing poundages, increasing/decreasing reps/sets, lifting to failure on each set or not etc.

    I read some articles on routines and bulking and increasing strength and they were very informative but I'm still confused and I'm sure I'm making some mistakes. Also, I've only been lifting for a little over one month so I didn't think the advanced stuff applied to me since I'm a beginner. I was hoping I could get some input on what I might be doing right and what I'm doing wrong and what I should change. For now my goal is to gain size and strength.

    Here is my routine:

    Day 1: Chest, Shoulders Triceps
    Day 2: Legs
    Day 3: Biceps & Back
    Day 4: Rest
    Then back to day 1 and repeat.

    Here are some sample workouts:

    Chest, shoulders, triceps:
    *******************
    BENCH PRESS - Sometimes I do four sets
    -------------
    225lbs. - 6 reps
    200lbs. - 8 reps
    185lbs. - 8 reps

    INCLINE BENCH PRESS - Sometimes I do four sets
    ---------------------
    135lbs. - 9 reps
    135lbs. - 6 reps
    100lbs. - 12 reps

    MILITARY PRESS
    ----------------
    100lbs. - 8 reps
    100lbs. - 7 reps
    85lbs. - 10 reps

    DUMBELL LAT RAISES
    --------------------
    10lbs. - 12 reps
    10lbs. - 10 reps
    10lbs. - 11 reps

    BENT OVER DUMBELL LAT RAISES
    ------------------------- -------
    5lbs. - 16 reps
    5lbs. - 16 reps

    DUMBELL SHOULDER SHRUGS
    ------------------------- --
    25lbs. - 30 reps
    25lbs. - 25 reps

    LEGS
    ****
    SQUATS
    --------
    185lbs. - 10 reps
    185lbs. - 10 reps
    185lbs. - 10 reps

    LEG EXTENSIONS
    ----------------
    25lbs. - 10 reps
    25lbs. - 12 reps
    25lbs. - 10 reps

    LYING LEG CURLS
    ----------------
    25lbs. - 20 reps
    35lbs. - 16 reps
    45lbs. - 12 reps


    Biceps & Back
    **********
    BARBELL CURLS
    ---------------
    75lbs. - 12 reps
    95lbs. - 2 reps
    85lbs. - 5 reps
    75lbs. - 7 reps

    DUMBELL CURLS
    ---------------
    25lbs. - 10 reps
    25lbs. - 10 reps

    DUMBELL HAMMER CURLS
    ------------------------
    25lbs. - 12 reps
    25lbs. - 8 reps

    LAT PULLDOWNS
    ----------------
    90lbs. - 13 reps
    100lbs. - 6 reps
    80lbs. - 12 reps
    80lbs. - 16 reps

    BENT OVER BARBELL ROWS
    ------------------------- -
    95lbs. - 13 reps
    95lbs. - 12 reps
    95lbs. - 12 reps

    I usually do all my sets to failure and I'm not sure if that's right.

    I often start out doing the heaviest weights for my first set and then lower them to keep the reps up.

    Sometimes I just keep the weight constant for a constant number of reps to get a good pump.

    I don't know if I should do high reps for a pump or low reps to lift heavier weights?

    Other times I'll increase the weight for set #2 and then decrease it for set #3 to bring the number of reps back up. Not sure if any of that is good or not or if I should just be doing it one way.

    I read about progressively increasing the weights per set but if I do that would I still do each set to failure or would I stop a few reps short of failure so I would still be able to lift a heavier weight with the next set and get a good number of reps?

    I also read that a 'good' number of reps is 8 with one or two 'finishing' sets of around 12 to 20 reps to get a pump. Is that correct?

    I started doing regular deadlifts as part of my back workout however I really felt it in my legs so I stopped because it felt more like a leg exercise rather than a back exercise. I thought about doing the the regular deadlifts along with squats in my leg routine but I wasn't sure if squats and deadlifts would be too much. I also thought it might interfere with recovery from my biceps & back routine since it works the back as well.

    I didn't want to do straight leg deadlifts because they sounded like they were bad for the back. Plus I enjoyed doing regular deadlifts much more.

    If there's any experienced weight lifters that are willing to pass on some of their knowledge and help me out I'd really appreicate it. I would like to put an end to any mistakes I am making sooner rather than later. Thanks.

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  3. #2
    Senior Member Aslin's Avatar
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    Oct 2005
    Location
    jolly old England
    Posts
    181
    dude you can bench loads, and you do four sets of each!? I'm not experianced enough to give advice but daymn

  4. #3
    Senior Member Aslin's Avatar
    Join Date
    Oct 2005
    Location
    jolly old England
    Posts
    181
    when i lift i usully stick to 12 - 10 - until failure, in that order.

    so really on everything i do it would be three sets of progressively heavier weights.

    sometimes if i want to mix it up a bit i'd have a day of 10-8-6 (or until failure)

    mon - Arms (biceps/triceps/chins)

    wed - chest (bench/incline bench/fly etc)

    fri - shoulders + back

    thurs and tues are cardio days where i usually jog or go on the elleptical and do some abs.

  5. #4
    Banned
    Join Date
    Sep 2007
    Posts
    106
    Quote Originally Posted by Aslin View Post
    when i lift i usully stick to 12 - 10 - until failure, in that order.

    so really on everything i do it would be three sets of progressively heavier weights.

    sometimes if i want to mix it up a bit i'd have a day of 10-8-6 (or until failure)

    mon - Arms (biceps/triceps/chins)

    wed - chest (bench/incline bench/fly etc)

    fri - shoulders + back

    thurs and tues are cardio days where i usually jog or go on the elleptical and do some abs.

    What about your legs?!?

  6. #5
    Senior Member Aslin's Avatar
    Join Date
    Oct 2005
    Location
    jolly old England
    Posts
    181
    i dont tend to do much wheels, mainly its just leg extensions and HIIT who cares about legs anyway?

  7. #6
    THUNDER THIGHS! Fuzzy's Avatar
    Join Date
    Jun 2006
    Location
    Adelaide, South Australia
    Posts
    2,794
    Quote Originally Posted by Aslin View Post
    i dont tend to do much wheels, mainly its just leg extensions and HIIT who cares about legs anyway?
    Being a strong teenager means nothing.

    My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.

    Dust out the vagina, and keep on lifting.

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