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 Member
    Join Date
    Apr 2002
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    Training regime - Good or Bad

    Hi there, I am hoping to get some remarks on my training regime. I am somewhat of a hardgainer, so any help would be appreciated. What changes do any of you think that I need to make.

    MONDAY - BACK/BI's
    Pullups = 1X10, 3 x 5
    Dumbell Rows = 1 x 8, 2 x 5
    Lat Pulldown = 3 x 5
    T - Rows or Bent over rows = 3 x 5
    Barbell Curl = 1x8, 3x5
    EZ Barbell Curl = 3x5
    Concentration Curl = 3x8-10

    TUESDAY - LEGS
    Squats = 1x10, 3x5
    Leg Press = 3x5
    Deadlifts = 3x5
    Leg Extensions = 3x6
    Leg Curls = 3x6
    Standing Calf raises = 3x12
    Seated Calf raises = 3x12


    Wednesday - Off

    Thursday - Chest/Triceps
    DB Press = 1x10, 3x5
    DB Incline Press = 3x5
    DB Decline Press = 3x5
    DB Flyes = 3x10
    Skullcrushers = 1x8, 2x5, close grip bench right after failure.
    Tricep Pushdowns = 3x5
    Dips = 3x5, with added weight


    Friday - Shoulders
    Arnold Press = 1x10, 3x5
    Upright rows = 1x8, 2x5
    DB shoulder Press = 3x5
    Lateral raises = 3x8
    DB front raise = 3x8
    Rear DB flyes = 3x8
    DB shrugs

    Note : I go to failure on 90% of my sets.
    I also do abs every second day (cable crunches, leg raises, crunches). I also train forearms twice a week.






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  3. #2
    "Tuna Boy" NateDogg's Avatar
    Join Date
    Jan 2002
    Location
    Central, MA
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    3,377
    Looks like a lot of volume for bi's and tri's to do right after back and chest. IMO, you don't need to do that much if you pre-exhaust them during the major movements.

    ND
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  4. #3
    Wannabebig Member
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    Sorry, my mistake, I actually switched to back/tris, and chest/bis now. It enabled me to use more weight on my arms.

  5. #4
    Extremely Disturbed
    Join Date
    Mar 2002
    Posts
    131

    Re: Training regime - Good or Bad

    You are overtraining. A better rep scheme for both strength and hypertrophy is 6-10 for the upper body, and 8-12 for the lower body.

    Originally posted by djchoirboy
    Hi there, I am hoping to get some remarks on my training regime. I am somewhat of a hardgainer, so any help would be appreciated. What changes do any of you think that I need to make.

    MONDAY - BACK/BI's
    Pullups = 1X10, 3 x 5
    Dumbell Rows = 1 x 8, 2 x 5
    Lat Pulldown = 3 x 5
    T - Rows or Bent over rows = 3 x 5
    Barbell Curl = 1x8, 3x5
    EZ Barbell Curl = 3x5
    Concentration Curl = 3x8-10


    Drop the lat pull downs, but keep the PULLUPS.

    Choose one, as doing both is redundant:
    Dumbell Rows = 1 x 8, 2 x 5
    T - Rows or Bent over rows = 3 x 5

    Choose one, as doing both is redundant:
    Barbell Curl = 1x8, 3x5
    EZ Barbell Curl = 3x5

    There is no need to do more than a total of 5 sets for biceps.

    TUESDAY - LEGS
    Squats = 1x10, 3x5
    Leg Press = 3x5
    Deadlifts = 3x5
    Leg Extensions = 3x6
    Leg Curls = 3x6
    Standing Calf raises = 3x12
    Seated Calf raises = 3x12


    Move the deads to BACK DAY. I'd replace leg curls with SLDLS.

    Choose one, as doing both is redundant:
    Standing Calf raises = 3x12
    Seated Calf raises = 3x12


    Wednesday - Off

    Thursday - Chest/Triceps
    DB Press = 1x10, 3x5
    DB Incline Press = 3x5
    DB Decline Press = 3x5
    DB Flyes = 3x10
    Skullcrushers = 1x8, 2x5, close grip bench right after failure.
    Tricep Pushdowns = 3x5
    Dips = 3x5, with added weight


    If you mean to keep all three chest presses, drop the sets to 2 a piece. I'd drop the flyes and reduce the tricep pushdowns to 2 sets. Are you doing the dips for chest or triceps? You should drop them if you're doing them for tri's if you aim to keep the pushdowns.

    Friday - Shoulders
    Arnold Press = 1x10, 3x5
    Upright rows = 1x8, 2x5
    DB shoulder Press = 3x5
    Lateral raises = 3x8
    DB front raise = 3x8
    Rear DB flyes = 3x8
    DB shrugs


    For shoulders you need one movement for each of the three heads. Front (anterior head): an OH press , Side (lateral head): lateral raies or upright rows, and Rear (posterior head): Rear Deltoid Raises which you could also move to BACK day as the rear delt is hit then as well.

    Note : I go to failure on 90% of my sets.
    I also do abs every second day (cable crunches, leg raises, crunches). I also train forearms twice a week.


    No need to train abdominals more than twice a week.


    H

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