The Five Biggest Contradictions in Fitness
Latest Article

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
More Recent Articles
Contrast Training for Size
By: Lee Boyce
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

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 18 of 18
  1. #1
    Wannabebig Member
    Join Date
    May 2008
    Location
    Chicago
    Posts
    98

    one last question on this routine

    here is my routine...I also do cardio after every workout...it goes day 1 and 2...then two days off...then day 3 and 4...then two days off and repeat

    DAY ONE
    Flat Bench 4 x 10 x 70%
    Flies 4 x 12
    OH Press 4 x 10 x 70%
    Upright Row 4 x 10 x 70%
    Dips 3 sets till failure

    DAY TWO
    Squat 4 x 10 x 70%
    Row 4 x 10 x 70%
    Calf Raises 5 x 15
    Chinups 3 sets till failure
    Curls 3 x 10

    DAY THREE
    Incline Press 4 x 10 x 70%
    Flies 4 x 12
    OH Press 4 x 10 x 70%
    Upright Row 4 x 10 x 70%
    Dips 3 sets still failure

    DAY FOUR
    Deadlift 4 x 5 x 80%
    Row 4 x 10 x 70%
    Calf raises 5 x 12
    Chinups 3 sets till failure
    Curls 3 x 10


    are there any glaring weaknesses in this split? I have already done SS and now that I am used to linear progress...would it be reasonable to up the weight 5 pounds every cycle for the major lifts?

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,028
    I'd go for 3x5 or 5x5 for a start instead
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  4. #3
    Senior Member Klotz's Avatar
    Join Date
    Jan 2008
    Posts
    559
    You have waaaaay more upper body work than lower body.

  5. #4
    Wannabebig Member
    Join Date
    May 2008
    Location
    Chicago
    Posts
    98
    Quote Originally Posted by Kong View Post
    I'd go for 3x5 or 5x5 for a start instead
    i would, but i am going more for hypertrophy than strength gains (bodybuilding style)

    as far as lower body, squats and deads with running isnt enough for each week?

  6. #5
    TJW jed's Avatar
    Join Date
    Jul 2005
    Location
    Iowa
    Posts
    3,712
    if you want hypertrophy, do 5x5. dont just shrug a suggestion from an experienced lifter off. 4x10 is often times overload, or only used sparingly.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  7. #6
    Resolute -JM-'s Avatar
    Join Date
    Oct 2008
    Posts
    4,581
    Quote Originally Posted by sandcracker21 View Post
    here is my routine...I also do cardio after every workout...it goes day 1 and 2...then two days off...then day 3 and 4...then two days off and repeat

    DAY ONE
    Flat Bench 4 x 10 x 70%
    Flies 4 x 12
    OH Press 4 x 10 x 70%
    Upright Row 4 x 10 x 70%
    Dips 3 sets till failure

    DAY TWO
    Squat 4 x 10 x 70%
    Row 4 x 10 x 70%
    Calf Raises 5 x 15
    Chinups 3 sets till failure
    Curls 3 x 10

    DAY THREE
    Incline Press 4 x 10 x 70%
    Flies 4 x 12
    OH Press 4 x 10 x 70%
    Upright Row 4 x 10 x 70%
    Dips 3 sets still failure

    DAY FOUR
    Deadlift 4 x 5 x 80%
    Row 4 x 10 x 70%
    Calf raises 5 x 12
    Chinups 3 sets till failure
    Curls 3 x 10


    are there any glaring weaknesses in this split? I have already done SS and now that I am used to linear progress...would it be reasonable to up the weight 5 pounds every cycle for the major lifts?
    Glaring weakness.....Its very unbalanced. The first exercise of each day is pretty good though. Try for.... Day 1 Upper. Day 2 Lower. Day 3 Upper. Day 4 Lower.
    Just a suggestion of course. It truly depends on your goals. Whatever they may be.

    Calf raises can be done on any day really, they dont really count IMHO
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  8. #7
    Wannabebig Member
    Join Date
    May 2008
    Location
    Chicago
    Posts
    98
    that is kind of what I am doing upper/lower ...but mixed with a push/pull at the same time

    what could i change to make it more balanced? add one more lower body lift? Right now my lower body is MUCH stronger/more toned than my upper...and since I dont play a sport...i Just lift to feel good and look better

  9. #8
    Senior Member Klotz's Avatar
    Join Date
    Jan 2008
    Posts
    559
    Replace calf raises with front squats and upright rows with cleans.

  10. #9
    Resolute -JM-'s Avatar
    Join Date
    Oct 2008
    Posts
    4,581
    Quote Originally Posted by sandcracker21 View Post
    that is kind of what I am doing upper/lower ...but mixed with a push/pull at the same time

    what could i change to make it more balanced? add one more lower body lift? Right now my lower body is MUCH stronger/more toned than my upper...and since I dont play a sport...i Just lift to feel good and look better
    You look better already mang.......
    Do what youre doing.
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  11. #10
    Wannabebig Member
    Join Date
    May 2008
    Location
    Chicago
    Posts
    98
    i don't mean to sound like an ass...but you just said it was unbalanced, but noW it looks better? I'm confused? lol


    thanks for taking a look though
    Last edited by sandcracker21; 12-29-2008 at 09:58 PM.

  12. #11
    Wannabebig Member
    Join Date
    May 2008
    Location
    Chicago
    Posts
    98
    any1 else have some more input?

    I dont think I can do 4 x 10 of heavy squats...that is some kind of hell...so for now I am doing 5 x 5 with a tad bit more weight.

  13. #12
    TJW jed's Avatar
    Join Date
    Jul 2005
    Location
    Iowa
    Posts
    3,712
    like i said, right? and kong. 5x5 will get you far, bro. 4x10 is unnecessary, and only used sparingly usually by more experienced lifters.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  14. #13
    Wannabebig Member
    Join Date
    May 2008
    Location
    Chicago
    Posts
    98
    if my main goal is hypertrophy, would the 5x5 be better than maybe 3 x10 or 4 x 10?

    i was considering this myself, but am open to all suggestions

  15. #14
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,028
    I never made serious gains in strength or size till i lowered my reps. just take advice from those with more experience like jed says.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  16. #15
    TJW jed's Avatar
    Join Date
    Jul 2005
    Location
    Iowa
    Posts
    3,712
    sets of 3x10 or 4x8 should be used only for secondary type lifts and not always compounds like squats. as i said, maybe once every 4 weeks for added dynamic depth to your routine, but then right back to 5x5 for compounds. 5x5 for bench squat and dead will do you well for hypertrophy. 4x8 and stuff like that would be used well for secondary stuff, but 5x5 is a good setxrep scheme for them as well : example - 5x5 bench, 4x8 cable pushdown, 5x5 weighted dips, 5x5 BB mili... get what im sayin?
    Last edited by jed; 12-30-2008 at 08:44 PM.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  17. #16
    Senior Member OGROK's Avatar
    Join Date
    Jul 2007
    Posts
    997
    Quote Originally Posted by sandcracker21 View Post
    if my main goal is hypertrophy, would the 5x5 be better than maybe 3 x10 or 4 x 10?

    i was considering this myself, but am open to all suggestions
    Pyramiding would be better than all three because you would be exposed to heavy low rep loads as well as lighter high rep loads and you are able to focus on making PRs with only a single set.
    Last edited by OGROK; 12-30-2008 at 08:46 PM.

  18. #17
    Wannabebig Member
    Join Date
    May 2008
    Location
    Chicago
    Posts
    98
    Quote Originally Posted by jed View Post
    sets of 3x10 or 4x8 should be used only for secondary type lifts and not always compounds like squats. as i said, maybe once every 4 weeks for added dynamic depth to your routine, but then right back to 5x5 for compounds. 5x5 for bench squat and dead will do you well for hypertrophy. 4x8 and stuff like that would be used well for secondary stuff, but 5x5 is a good setxrep scheme for them as well : example - 5x5 bench, 4x8 cable pushdown, 5x5 weighted dips, 5x5 BB mili... get what im sayin?
    then i am going to change my compound lifts to 5x5 and focus more on form and keep the high reps for everything else.

    that said, is the program fairly balanced?

    also, when I do chins, I can only do about 5 before I fail (unweighted) and sometimes even less...would it be better to do heavy lat pulldowns to get more volume in? or just stick with the chins?

  19. #18
    TJW jed's Avatar
    Join Date
    Jul 2005
    Location
    Iowa
    Posts
    3,712
    stick with the chins, bro. you'll get better. if you lift with other people, ask them to hold your feet. work up to fatigue without them, and then finish off your set until you get to ten. do at least three sets. so a chin workout for you would look like : set one - 5 free, 5 assist... set two - 2 free, 8 assist... set three - 1 free, 9 assist. or something, ya dig? the 'free' would be without holding your feet, to fatigue. do this twice a week until you can do your own workout of 3x10 free. it works bro, trust me.
    Last edited by jed; 12-31-2008 at 03:12 PM.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

Similar Threads

  1. General question about training routine
    By Milamber in forum Bodybuilding & Weight Training
    Replies: 11
    Last Post: 03-10-2008, 01:17 PM
  2. Routine Question
    By Ferich in forum Bodybuilding & Weight Training
    Replies: 8
    Last Post: 02-16-2008, 02:23 PM
  3. Routine question
    By Dryvlyne in forum Bodybuilding & Weight Training
    Replies: 6
    Last Post: 12-23-2007, 09:12 PM
  4. Another Routine question
    By Trigspeed in forum Bodybuilding & Weight Training
    Replies: 11
    Last Post: 03-16-2006, 05:33 PM
  5. Question about WBB Routine
    By ianack4life in forum Bodybuilding & Weight Training
    Replies: 18
    Last Post: 02-22-2005, 01:21 AM

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
  •