The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its 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
    Aug 2010
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    2

    Advise on bulking up.

    Hey, im kind of new to weight training, and id appriciate some help, ive been training for around 9 months, my goals are to bulk up but at the same time try and get some deffinition instead of just bulk. i train 4-5 times a week, my workouts consist of back on mondays. dumbell row 3 sets of 8 to 10 reps, lat pull down 3-4 sets 8 to 10 reps, seated row, 3-4 sets 8 to 10 reps, and close grip row, 3-4 sets 8-10 reps, tuesday is chest, flat bench 4-6 sets 8-10 reps, incline dumbell chest press 3-4 sets 8-10 reps, incline dumbell flys 3-4 sets 8-10 reps, seated flat chest press 3-4 sets 8-10 reps, cable cross overs 3-4 sets 8-10 reps. Wednesday cardio or rest, thursday biceps and Tryceps, dumbell curls 3-4 sets 8-10 reps, hammer curls 3-4sets 8-10 reps, 21s 3-4 sets 8-10 reps, cable curls 3-4 sets 8-10 reps, trycep cable pul down with staight bar 3-4 sets 8-10 reps, cable pull down with rope, 3-4 sets 8-10 reps, flat barbell trycep curl 3-4 sets 8-10 reps, friday is shoulders, dumbell shoulder press 3-4 sets 8-10 reps, shoulder press on the smith press machine 3-4 sets 8-10 reps, dumbel shoulder flys 3-4 sets 8-10 reps, dumbell shrugs 3-4 sets 8-10 reps. my diet is. cereal or porrage in the morning, mid morning tuna sandwich or flapjacks, lunch is tuna or chicken with rice, 4 oclock is peanut butter on oat biscuits and a protein shake, 7oclock shake, tuna jacket and salad, all advise or tips are welcome, thanks.

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  3. #2
    Senior Member tnathletics2b's Avatar
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    Apr 2009
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    Man, you should make that a lot more readable... sort out your workouts like this:

    Monday:


    Tuesday:


    etc.

    And do the same with your diet. I got a headache trying to read that mess.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  4. #3
    Senior Member Raleighwood's Avatar
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    Feb 2003
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    Raleighwood, NC
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    759
    For beginners, I recommend a basic 2-3 day program where the whole body is hit. You use 5-7 lifts per work out with 3 of them being heavy compound lifts (a push, pull, and squat).

    Starting strength, bill starr/madcow 5x5, or 531 (although this can be a 4x a weeker) are good programs. Unless you've made significant progress, isolating your muscles will probably not be as effective as a full body program.

    If you are trying to gain lean mass, expect slow progress. You have to strike a slight (250-500 kcal) calorie surplus, with roughly 1g of protein per pound of body weight.
    Last edited by Raleighwood; 08-04-2010 at 06:16 AM.
    My 10 week cut results

    "Sweat in training so you don't bleed in battle."

  5. #4
    Wannabebig New Member
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    Aug 2010
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    Sorry about the confusing amount of information in the first thread, but I could really do with some proper advise, I.e calories per day and workout routines, I'm 5 foot 11 and weigh 78kg if this helps. Thanks.

  6. #5
    Senior Member tnathletics2b's Avatar
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    Raleigh made good suggestions on routines. For calories per day, everyone is different. You need to track your calories you are taking in, and if your weight is constant, add 250-500 like RW suggested per day for a slight weight gain. Not a whole lot to it
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  7. #6
    Moderator joey54's Avatar
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    Jan 2001
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    Palmyra, PA
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    5,730
    Stickies have a lot of good info in them. Check those out as well.


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