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

It’s 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
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    Baby Got Back routine revision

    Hey everyone, im currently lifting Built's BGB routine and was wondering if anybody else on the forum has changed the routine up a bit to make it a 5 day routine similar to this:

    Day 1: Pull (Saturday)

    Deadlifts 4x 6
    T-Bar Rows 3x 8-10
    Bentover Row 3x 8-10
    Chest Fly 4x 8-10
    Calf Raises 3x 8-12


    Day 2: Quad Dominant (Sunday)

    Squats 5x 6
    Goodmornings 4x 6-8
    Hammer curls 4x 8-10
    Bicep Curls 3x 8-10
    Shrugs 3x 8-10

    Day 3: Push (Tuesday)

    Flat Barbell Bench 4x 6
    Low Incline Press 3x 8-10
    Reverse Fly 3x 8-10
    Lateral Raise 3x 8-10
    Cable Crunches 3x 10

    Day 4: Hamstring Dominant (Wednesday)

    Squat 4x 6
    SLDL 5x 8
    Close grip Bench 4x 8-10
    Skullcrushers 3x 8-10
    Calf Raises 3x 8-12

    Day 5: Push/Pull (Thursday)

    Chins 4x 6
    Lat Pulldowns 3x 8-10
    Military Press 4x 8-10
    Shoulder Press 3x 8-10
    Ab Crunch 4x 20


    Day 1 is just really intense; so do you guys think splitting day one up into two days like this routine will make any difference in terms of overtraining and volume?

    Oh and im on Results and was recently prescribed with Dexedrine for ADHD and the itch to lift is so crazy; i just want to be in there as much as i can!

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  3. #2
    LuNa
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    You are hitting hamstrings hard three times a week, shoulders (indirect/direct) 5 times a week. Same for several other muscle groups. I think the risk of overtraining on this is very, very high.

  4. #3
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    I dont see that version of BGB anywhere so im a little confused.

    But ya, I see a lot of problems with that setup... You have squats and goodmornings the day after deadlifts. And you work shrugs the day after all of your rowing/back movements.

    Its really hard to tell what kind of split that is. Its not upper/lower, and its not really a body part split. And thats a big part of the problem. It may work well as a 3x per week plan, but its basically a hypbrid bodypart/fullbody routine, and 5x per week would be too much.

    There are a lot of ways to improve it, here is just one ex:

    EDIT: Actually, I tried fixing what you have setup and it was so messed, I just gave up. There are way too many problems with that setup. Also, Im not sure how Day 2 is "quad dominant", when you have it as hamstring/glute dominant.

    My suggestion is to just simplify things BIG TIME. You have way more exercises than you need, and you have 5 days a week. Something has to go. Also, figure out what you are prioritizing. You are basically specializing in EVERYTHING. Do your legs need the attention, or your back, or you shoulders, etc? Just do Push/pull/leg 4-5x per week, with more emphasis on what needs work.

    OR

    Train 5x per week, and cycle through the 3 workouts evenly. (Push/pull/leg/push/pul) then next week (Leg/push/pull/leg/push). Still though, 5x a week is going to be tough with that much volume.

  5. #4
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    looks ok to me provided you know how to manage your volume and weights. i wouldnt expect to go heavy every day there or you will burn out fast.

  6. #5
    Wannabebig Member
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    Quote Originally Posted by -John- View Post
    Hey everyone, im currently lifting Built's BGB routine and was wondering if anybody else on the forum has changed the routine up a bit to make it a 5 day routine similar to this:

    Day 1: Pull (Saturday)

    Deadlifts 4x 6
    T-Bar Rows 3x 8-10
    Bentover Row 3x 8-10
    Chest Fly 4x 8-10
    Calf Raises 3x 8-12


    Day 2: Quad Dominant (Sunday)

    Squats 5x 6
    Goodmornings 4x 6-8
    Hammer curls 4x 8-10
    Bicep Curls 3x 8-10
    Shrugs 3x 8-10

    Day 3: Push (Tuesday)

    Flat Barbell Bench 4x 6
    Low Incline Press 3x 8-10
    Reverse Fly 3x 8-10
    Lateral Raise 3x 8-10
    Cable Crunches 3x 10

    Day 4: Hamstring Dominant (Wednesday)

    Squat 4x 6
    SLDL 5x 8
    Close grip Bench 4x 8-10
    Skullcrushers 3x 8-10
    Calf Raises 3x 8-12

    Day 5: Push/Pull (Thursday)

    Chins 4x 6
    Lat Pulldowns 3x 8-10
    Military Press 4x 8-10
    Shoulder Press 3x 8-10
    Ab Crunch 4x 20


    Day 1 is just really intense; so do you guys think splitting day one up into two days like this routine will make any difference in terms of overtraining and volume?

    Oh and im on Results and was recently prescribed with Dexedrine for ADHD and the itch to lift is so crazy; i just want to be in there as much as i can!
    Is there a reason you feel like you need to lift 5 days a week? I did BGB a few years ago for a whileand made probably the best progress I ever have.

    My routine looked like this if I recall correctly:

    Monday:
    BB Bench Press: 5x5
    DB Incline Press: 3x8
    Cable Flies: 3x10-12
    Deadlift: 3x5
    Bent Over Rows: 3x8

    Tuesday:
    Squats: 5x5
    Barbell Lunges: 3x8
    Leg Extensions: 3x10-12
    Barbell Curls: 3x8
    Hammer Curls: 3x10-12

    Thursday:
    Weighted Pullups: 5x5
    Lat Pulldowns: 3x8
    Military Press: 5x5
    Rear-Delt Raises: 3x8
    Abs

    Friday:
    Front Squats: 5x5
    Goodmornings: 3x8
    Hyperextensions: 3x10-12
    Close Grip Bench: 3x8
    Skullcrushers: 3x10-12

  7. #6
    Wannabebig Member
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    Hey guys so after taking your advice it seems like theres some serious potential for overtraining. After taking my meds and Results i just constantly feel like being in the gym so i was possibly thinking about that routine. So i revised it to:

    Day 1: Push/Pull (Sunday)

    Deadlifts 5x 5
    Barbell Rows 3x 6-8
    Flat Barbell Bench 5x 5
    Low Incline Press 3x 6-8
    Calf Raises 3x 8-12


    Day 2: Quad Dominant (Monday)

    Squats 5x 5
    Goodmornings 3x 6-8
    Hammer curls 4x 6-8
    Bicep Curls 3x 6-8
    Shrugs 3x 8-10

    Day 3: Push/Pull (Wednesday)

    Chins 5x 5
    Lat Pulldowns 3x 6-8
    Military Press 5x 6-8
    Shoulder Press 3x 6-8
    Ab Crunch 4x 20


    Day 4: Hamstring Dominant (Thursday)

    Squat 5x 5
    SLDL 3x 8
    Close grip Bench 5x 6-8
    Skullcrushers 3x 6-8
    Calf Raises 3x 8-12

    Hopefully this one is more realistic?

  8. #7
    LuNa
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    Quote Originally Posted by -John- View Post
    Hey guys so after taking your advice it seems like theres some serious potential for overtraining. After taking my meds and Results i just constantly feel like being in the gym so i was possibly thinking about that routine. So i revised it to:

    Day 1: Push/Pull (Sunday)

    Deadlifts 5x 5
    Barbell Rows 3x 6-8
    Flat Barbell Bench 5x 5
    Low Incline Press 3x 6-8
    Calf Raises 3x 8-12 <- would move those to a leg day as they will be nicely warmed up


    Day 2: Quad Dominant (Monday)

    Squats 5x 5 <- Front squats might be better here
    Goodmornings 3x 6-8 <- Lunges, leg press, unilateral squats could work well here
    Hammer curls 4x 6-8
    Bicep Curls 3x 6-8
    Shrugs 3x 8-10

    Day 3: Push/Pull (Wednesday)

    Chins 5x 5 <- Are you adding weight on these?
    Lat Pulldowns 3x 6-8
    Military Press 5x 6-8 <- Maybe you could do lateral raises instead of one of the presses
    Shoulder Press 3x 6-8 <- Maybe you could do lateral raises instead of one of the presses
    Ab Crunch 4x 20


    Day 4: Hamstring Dominant (Thursday)

    Squat 5x 5
    SLDL 3x 8
    Close grip Bench 5x 6-8
    Skullcrushers 3x 6-8
    Calf Raises 3x 8-12

    Hopefully this one is more realistic?
    However, with all the changes you/we are making, wouldnt it be better to just do a routine as written.

  9. #8
    Wannabebig Member
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    Quote Originally Posted by RvNijnatten View Post
    However, with all the changes you/we are making, wouldnt it be better to just do a routine as written.
    i agree with this...BGB as written is already a 4 day/week routine that is totally balanced out. No need to reinvent the wheel. Im not sure what your goals are but, like OR said, why not do some complexes or something else on those excess energy days?

  10. #9
    Moderator Off Road's Avatar
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    Quote Originally Posted by riptied1 View Post
    Im not sure what your goals are but, why not do some complexes or something else on those excess energy days?
    Complexes will eat into his recovery when he's already doing a jam-packed four day routine. Working on neck, grip, abs, and calves on a seperate day will not have that same effect.
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  11. #10
    Moderator joey54's Avatar
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    Quote Originally Posted by -John- View Post
    Hey guys so after taking your advice it seems like theres some serious potential for overtraining. After taking my meds and Results i just constantly feel like being in the gym so i was possibly thinking about that routine. So i revised it to:

    Day 1: Push/Pull (Sunday) Chest/Thickness Focused with biceps

    Deadlifts 5x 5 Bench 5x5
    Barbell Rows 3x 6-8 5x5
    Flat Barbell Bench 5x 5 Incline Press2 x 12
    Low Incline Press 3x 6-8 Shrugs 2 x 12
    Calf Raises 3x 8-12 BB Curls 2 x 15


    Day 2: Quad Dominant (Monday)

    Squats 5x 5
    Goodmornings 3x 6-8 Machine Hack Squats 3 x 15
    Hammer curls 4x 6-8 Leg Press 2 x 20
    Bicep Curls 3x 6-8 Calf Raises 3 x 15
    Shrugs 3x 8-10 Abs, something for 3 sets

    Day 3: Push/Pull (Wednesday) Width/Shoulder focused with tris

    Chins 5x 5 Military Press 5x5. Do the chins between press sets
    Lat Pulldowns 3x 6-8 I'd bump the reps range to 12-15
    Military Press 5x 6-8 I would do db side laterals
    Shoulder Press 3x 6-8 Dips 3 x 8-15 depending on weight used
    Ab Crunch 4x 20 Skull crushers 3 x 12-15


    Day 4: Hamstring Dominant (Thursday)

    Squat 5x 5 Deads 5x5
    SLDL 3x 8 GHR's or Weighted Hypers 3x8
    Close grip Bench 5x 6-8 Leg Curls 3 x 15-20
    Skullcrushers 3x 6-8 Seated Toe press 3 x 8-12
    Calf Raises 3x 8-12 Something for abs. 3 sets

    Hopefully this one is more realistic?
    I am going to take a shot at fixing this. You seem to want to do a main movement for 5x5 and then reps for the others. Suggestions in bold


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  12. #11
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    It looks better.... Heres a thing i'd consider.

    1)Move the Deadlifts to the hamstring dominant day
    2)move the shrugs to day 1
    3)Either get rid of squats or SLDL on Day 4
    4)Day 2 switch out GM's for a quad dominant exercise. Your "quad dominant" day is still just as hamstring dominant as day 4.

    Just some thoughts.

  13. #12
    Moderator joey54's Avatar
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    Quote Originally Posted by Dan Fanelli View Post
    It looks better.... Heres a thing i'd consider.

    1)Move the Deadlifts to the hamstring dominant day
    2)move the shrugs to day 1
    3)Either get rid of squats or SLDL on Day 4
    4)Day 2 switch out GM's for a quad dominant exercise. Your "quad dominant" day is still just as hamstring dominant as day 4.

    Just some thoughts.
    Dan makes good points. With needing all these revisions to your routine, maybe a pre-made by the book would be better for you.


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  14. #13
    Moderator Off Road's Avatar
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    If you absolutely have energy to burn, then go for some long walks or have an extra day devoted to just calf, neck, ab, and grip work,
    Last edited by Off Road; 01-29-2011 at 07:42 PM.
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  15. #14
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    ^^^^^Joey's fixes look MUCH better.

  16. #15
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    Quote Originally Posted by -John- View Post
    Hey everyone, im currently lifting Built's BGB routine and was wondering if anybody else on the forum has changed the routine up a bit to make it a 5 day routine similar to this:

    Day 1: Pull (Saturday)

    Deadlifts 4x 6
    T-Bar Rows 3x 8-10
    Bentover Row 3x 8-10
    Chest Fly 4x 8-10
    Calf Raises 3x 8-12


    Day 2: Quad Dominant (Sunday)

    Squats 5x 6
    Goodmornings 4x 6-8
    Hammer curls 4x 8-10
    Bicep Curls 3x 8-10
    Shrugs 3x 8-10

    Day 3: Push (Tuesday)

    Flat Barbell Bench 4x 6
    Low Incline Press 3x 8-10
    Reverse Fly 3x 8-10
    Lateral Raise 3x 8-10
    Cable Crunches 3x 10

    Day 4: Hamstring Dominant (Wednesday)

    Squat 4x 6
    SLDL 5x 8
    Close grip Bench 4x 8-10
    Skullcrushers 3x 8-10
    Calf Raises 3x 8-12

    Day 5: Push/Pull (Thursday)

    Chins 4x 6
    Lat Pulldowns 3x 8-10
    Military Press 4x 8-10
    Shoulder Press 3x 8-10
    Ab Crunch 4x 20


    Day 1 is just really intense; so do you guys think splitting day one up into two days like this routine will make any difference in terms of overtraining and volume?

    Oh and im on Results and was recently prescribed with Dexedrine for ADHD and the itch to lift is so crazy; i just want to be in there as much as i can!


    How are squats hamstring dominent.

    The only gripe I have with BGB is you really only hit every body part once per week. I understand there is overlap (pulldowns and rows both hit back, and deads and sqats both hit quads etc..) but I still think a higher frequency is better for intermediate lifters. Advanced lifters it will probably work better for.

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