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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    new here, need help

    Well I just joined here because I'm looking for a workout schedule I used to use but lost sometime this year.

    I'm pretty sure it was from the Muscle & Body magazine from 2009 with Antonio Sabato Jr. on the cover, but looking through the magazine, I just can't find it. I dunno if I ripped it out or what, but I remember it was a great routine. If anyone knows anything about that, please let me know.


    I'm 20, 6'7" and 180lbs. I was at 220 a year and a half ago, but I haven't lifted since then and I've lost it all. I really need to get back into shape, and I want a good 5 day a week schedule. I have access to a gym, but I'm not into the really fancy lifting things (power clean, etc.)

    Goal: Mass, muscle, size gain. I'm tall and thin. I want to be tall and big. I'd like to gain 40 lbs asap.

    Chest, shoulders, core, back, arms. Legs i'm not worried about but of course whatever routine I have needs to do something with legs. Probably lunges and machine press. Squats are just painful for me.


    Please advise.

    Hef.

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  3. #2
    Senior Member Coqui's Avatar
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    Quote Originally Posted by hef View Post
    Well I just joined here because I'm looking for a workout schedule I used to use but lost sometime this year.

    I'm pretty sure it was from the Muscle & Body magazine from 2009 with Antonio Sabato Jr. on the cover, but looking through the magazine, I just can't find it. I dunno if I ripped it out or what, but I remember it was a great routine. If anyone knows anything about that, please let me know.


    I'm 20, 6'7" and 180lbs. I was at 220 a year and a half ago, but I haven't lifted since then and I've lost it all. I really need to get back into shape, and I want a good 5 day a week schedule. I have access to a gym, but I'm not into the really fancy lifting things (power clean, etc.)

    Goal: Mass, muscle, size gain. I'm tall and thin. I want to be tall and big. I'd like to gain 40 lbs asap.

    Chest, shoulders, core, back, arms. Legs i'm not worried about but of course whatever routine I have needs to do something with legs. Probably lunges and machine press. Squats are just painful for me.


    Please advise.

    Hef.
    why are squats painful?

  4. #3
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    Quote Originally Posted by Coqui View Post
    why are squats painful?
    Poor form, but can you offer any advice to the main part of my post?

  5. #4
    Crikey, its a 30 foot ape! Kong's Avatar
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    I'd go for the HCT-12 program if you wanna gain weight, and 5 days a week is too much
    Last edited by Kong; 03-09-2011 at 06:32 PM.
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  6. #5
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    Why is 5 a week too much?

    Just get a good workout that focuses different muscle groups everyday and it should be fine.

  7. #6
    Moderator Off Road's Avatar
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    Quote Originally Posted by hef View Post
    Just get a good workout that focuses different muscle groups everyday and it should be fine.
    Try that then. If it works for you, then great!

    I don't read that magazine, so I can't help with the routine.

    Try whatever it is you want to try. If it doesn't work out that well, then come back here and we'll help. We have some time tested and proven ways to make progress. But you have to be open to it.
    Last edited by Off Road; 03-10-2011 at 07:38 AM.
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  8. #7
    House Lannister
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    Quote Originally Posted by hef View Post
    Why is 5 a week too much?

    Just get a good workout that focuses different muscle groups everyday and it should be fine.
    If you want a 5-day program then you're looking at splits like these:
    http://www.wannabebig.com/training/b...-bodybuilding/

    Also, check out Max-OT if you want to do a split. I'd much rather see you on a routine you enjoy doing and are enthusiastic about then having you slog through a 3-day 5x5. So long as you are progressing in the compound lifts, the program doesn't really matter.

    With that being said, you'd probably be better off on HCT-12 or a 5x5.

  9. #8
    Senior Member Coqui's Avatar
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    Quote Originally Posted by hef View Post
    Poor form, but can you offer any advice to the main part of my post?
    The answer depended heavily on squats. If you want to get big, squats are king. That's why we recommend them so much.

  10. #9
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    Ok well I have been doing some research, and I can't find anything I really like on my own, so I need more advice.


    My main goal is mass gain. 40lbs I said, and I mean it.

    I am working on my squating because like coqui said and I have seen it numerous times now; they are king.


    I really like the workouts that focus 1 or 2 muscle groups a day. I think the Max-OT is like that.

    Also, I read that heavy weight 6 rep sets are best for mass gain. True?

    I need a sheet of paper to take to the gym with different workouts so I can stay on track and remember what to do.

  11. #10
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    http://www.bodybuilding.com/fun/wotw41.htm

    I like the look of these workouts. Especially the '1st place' one.

  12. #11
    House Lannister
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    Monday - Legs:

    o Barbell squats: 3 sets x 4-6 reps
    o Leg press: 2 sets x 4-6 reps
    o Stiff-legged deadlifts: 3 sets x 4-6 reps
    o One-legged calf raises: 3 sets x 4-6 reps
    o Sitting calf raises: 2 sets x 4-6 reps

    print Click Here For A Printable Log Of Monday.

    Tuesday - Arms & Abs:

    o Barbell curls: 2 sets x 4-6 reps
    o Hammer curls: 2 sets x 4-6 reps
    o Preacher curls: 1 sets x 4-6 reps
    o Close-grip bench press: 2 sets x 4-6 reps
    o Weighted tricep variation dips: 2 sets x 4-6 reps
    o Skull crushers: 1 sets x 4-6 reps
    o Palms-down dumbbell wrist curl: 2 sets x 4-6 reps
    o Palms-Up Dumbbell wrist curl: 2 sets x 4-6 reps
    o Decline sit-ups with weight: 2 sets x 8-12 reps
    o Leg raises with weight: 2 sets x 8-12 reps

    Working oblique too hard will take away from your v-taper.

    print Click Here For A Printable Log Of Tuesday.

    Wednesday - Shoulders & Traps:

    o Shoulder press 3 sets x 4-6 reps
    o Upright rows 2 sets x 4-6 reps
    o Bent over lateral raises 2 sets x 4-6 reps
    o Dumbbell shrugs 2 sets x 4-6 reps
    o Barbell Shrug Behind The Back 2 sets x 4-6 reps

    print Click Here For A Printable Log Of Wednesday.

    Friday - Chest:

    o Incline Barbell Press 3 sets x 4-6 reps
    o Decline Flyes 3 sets x 4-6 reps
    o Dumbbell Press 3 sets x 4-6 reps

    print Click Here For A Printable Log Of Friday.

    Saturday - Back:

    o Wide Grip Chin ups 3 sets x 4-6 reps
    o Bent-Over Barbell Rows 3 sets x 4-6 reps
    o Behind the back Upright rows 3 sets x 4-6 reps
    o Hyperextensions 3 sets x 4-6 reps

    print Click Here For A Printable Log Of Saturday.

    Week 5-8:

    Monday - Legs:

    o Hack Squats: 3 sets x 4-6 reps
    o Lunges: 2 sets x 4-6 reps
    o Hamstring curls: 3 sets x 4-6 reps
    o Machine calf raises: 3 sets x 4-6 reps
    o Calf Press On The Leg Press Machine: 2 sets x 4-6 reps

    print Click Here For A Printable Log Of Monday.

    Tuesday - Arms & Abs:

    o Dumbbell alternate curls: 2 sets x 4-6 reps
    o Concentration Curls: 2 sets x 4-6 reps
    o Incline curls: 1 sets x 4-6 reps
    o Tricep kickbacks: 2 sets x 4-6 reps
    o Overhead tricep dumbbell extension: 2 sets x 4-6 reps
    o Reverse tricep cable pushdowns: 1 set x 4-6 reps
    o Palms-Down EZ bar wrist curl: 2 sets x 4-6 reps
    o Palms-Up EZ bar wrist curl: 2 sets x 4-6 reps
    o Weighted sit ups: 2 sets x 8-12 reps
    o Hanging leg tucks: 2 sets x 8-12 reps

    print Click Here For A Printable Log Of Tuesday.

    Wednesday - Shoulders & Traps:

    o Arnold's: 3 sets x 4-6 reps
    o Dumbbell side laterals: 2 sets x 4-6 reps
    o Bent-Over low-pulley side lateral: 2 sets x 4-6 reps
    o Barbell shrugs: 2 sets x 4-6 reps
    o Low pulley row to neck: 2 sets x 4-6 reps

    print Click Here For A Printable Log Of Wednesday.

    Friday - Chest:

    o Bench press: 3 sets x 4-6 reps
    o Decline cable cross: 3 sets x 4-6 reps
    o Incline flyes: 3 sets x 4-6 reps

    print Click Here For A Printable Log Of Friday.

    Saturday - Back:

    o Lat pulldown: 3 sets x 4-6 reps
    o Deadlifts: 3 sets x 4-6 reps
    o T-bar Rows: 3 sets x 4-6 reps
    o Wide grip pulley rows: 3 sets x 4-6 reps

    print Click Here For A Printable Log Of Saturday.

    Week 9-12:

    Monday - Legs:

    o Front barbell squat: 3 sets x 4-6 reps
    o One leg barbell squat: 2 sets x 4-6 reps
    o Standing leg curl: 3 sets x 4-6 reps
    o Quad machine extensions: 2 sets x 4-6 reps
    o Calf raises: 3 sets x 4-6 reps

    print Click Here For A Printable Log Of Monday.


    Click Image To Enlarge.
    One Leg Barbell Squat.
    Video: Windows Media (196 KB) MPEG (436 KB)

    Tuesday - Arms & Abs:

    o Dumbbell cross body curls: 2 sets x 4-6 reps
    o Wide-grip barbell curls: 2 sets x 4-6 reps
    o Cable curls: 1 set x 4-6 reps
    o Cable rope overhead tricep extension: 2 sets x 4-6 reps
    o Decline skull crushers: 2 sets x 4-6 reps
    o Bench dips: 1 sets: x 4-6 reps
    o Wrist roller curl: 2 sets x 4-6 reps
    o Behind back barbell wrist curls: 2 sets x 4-6 reps
    o Decline reverse sit ups: 2 sets x 8-12 reps
    o Machine crunches: 2 sets x 8-12 reps

    print Click Here For A Printable Log Of Tuesday.

    Wednesday - Shoulders & Traps:

    o Clean and press: 3 sets x 4-6 reps
    o Cable side laterals: 2 sets x 4-6 reps
    o Bent-over rows: 2 sets x 4-6 reps
    o Cable Shrugs: 2 sets x 4-6 reps

    print Click Here For A Printable Log Of Wednesday.

    Friday - Chest:

    o Incline dumbbell press: 3 sets x 4-6 reps
    o Machine flyes pec dec: 3 sets x 4-6 reps
    o Decline dumbbell press: 3 sets x 4-6 reps

    print Click Here For A Printable Log Of Friday.

    Saturday - Back:

    o Close-grip chins: 3 sets x 4-6 reps
    o Bent-over wide grip barbell rows: 2 sets x 4-6 reps
    o Dumbbell rows: 2 sets x 4-6 reps
    o Good mornings: 2 sets x 4-6 reps


    *****
    Here's what I don't like:

    Upright rows and lateral raises in the 4-6 rep range: My shoulders have become injured just reading that. I'd bump up those rep ranges for sure--probably even drop upright rows--not worth the risk IMO.

    I also don't like the fact that the program just arbitrarily changes up exercises for no reason. IMO, stick with a set of exercises for a long, long time before switching.

    If you wanna do that kind of split, here's how I'd set it up: (sets x reps)

    Monday: Legs
    Squats: (Front, Back, Machine Hack, whatevs)
    1x4-6
    1x15-20
    Leg press:
    1x4-6
    1x15-20
    Stiff-Legged Deadlift:
    1x4-6
    1x8-10
    Leg Curl:
    1x8-10
    1x12-15
    Standing Calf:
    1x6-10
    1x15-20

    Tuesday: Chest:
    Incline Barbell Bench:
    1x4-6
    1x10-12
    DB Flat Bench:
    1x6-8
    1x10-15
    Flat DB Flys:
    1x6-8
    1x10-15
    Cable Crossovers:
    1x6-8
    1x10-15

    Wednesday: Back
    Rack Pulls/Deadlifts
    1x4-6
    1x8-10
    Barbell Rows
    1x4-6
    1x10-15
    Lat Pull-Down/Chinup/Pullup (choose one)
    1x4-6
    1x10-15
    Seated Cable Row (Probably a little redundant)
    1x6-8
    1x10-12
    Barbell Shrugs--if you want to do them
    1x4-6
    1x10-12
    Hyperextensions
    2x10-12

    Thursday: Shoulders
    Standing Barbell Military Press
    1x4-6
    1x10-12
    Seated DB Military Press
    1x6-8
    1x10-15
    Lateral Raises
    1x8-10
    1x12-15
    Front Raises:
    1x8-10
    1x12-15
    Rear Raises
    1x8-10
    1x12-15

    Friday: Arms
    Barbell Curls
    1x6-8
    1x10-15
    Dumbbell Hammer Curls
    1x6-8
    1x10-15
    Close-Grip Bench/Reverse Grip Bench/Dips (Pick one)
    1x4-6
    1x10-12
    Skulll Crushers
    1x8-10
    1x10-12
    Ab work:
    Decline Crunches
    1x15-20
    Leg Raises
    1x15-20

    Saturday: OFF

    Sunday: OFF


    *****With that being said, you'd probably do much better on a 5x5 or HCT-12 to start. But, if you wanna do a 5-day do a 5-day. I know of many people who've seen great results using that type of split.
    Last edited by chevelle2291; 03-10-2011 at 11:17 PM.

  13. #12
    Senior Member GazzyG's Avatar
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    OP - HCT-12 (you can download the pdf on this site) has a 5day routine that I'm currently following.

    Focuses on at most 3 or 4 exercises each session. Might be worth checking out.

    As others have said though, squats.
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  14. #13
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    There is an incredible amount of garbage on the internet.

    So many different sites saying the exact same thing about their 'Ultimate Workout Guide'.


    So much BULL.

  15. #14
    Moderator Off Road's Avatar
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    Quote Originally Posted by hef View Post
    There is an incredible amount of garbage on the internet.

    So many different sites saying the exact same thing about their 'Ultimate Workout Guide'.


    So much BULL.

    There is no "Ultimate Workout." Just a set of guidelines that have been proven to be effective. The different sites just repackege all that and sell it to you as something new and different. Most beginner/intermediates would have just as much success with the old York courses as anything produced today.
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  16. #15
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    I'm now more confused than ever about low reps high weight vs. high reps low weight.

    Or max weight for 8 reps. I thought that was the happy medium for size gain.

  17. #16
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    Quote Originally Posted by hef View Post
    I'm now more confused than ever about low reps high weight vs. high reps low weight.

    Or max weight for 8 reps. I thought that was the happy medium for size gain.
    The difference between 5 and 10 reps isn't that much, just as the difference between 10-15 isn't that different. 8 IS a happpy medium for most people. Start with 8 and see what you think.

    Some people NEVER squat below 10 reps, and get stronger even with this higher rep range. This isn't in the "strength rep range" but they still get stronger.

    The reason a lot of people drop the reps down to train for "strength" is that they are either training to increase their 1RM or because its easier.

    All that matters for you at this point is to find a good basic program. SS, HCT-12, 5/3/1 etc. You need to lift weights and progress. And you need to eat significantly more than you are eating now.

  18. #17
    Moderator Off Road's Avatar
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    Quote Originally Posted by hef View Post
    I'm now more confused than ever about low reps high weight vs. high reps low weight.
    When asked if high reps or low reps are the best...the answer is,"Yes."

    Peary Rader used his famous high rep squat program to gain 100 lbs and become a champion lifter.

    Reg Park prefered working with 5 reps, and we all know how successful he was.

    And what about John Davis who would work with sets of 3 reps, he was an Olympic champion and had a very solid build.

    So ya, they all work pretty well.
    Last edited by Off Road; 03-16-2011 at 01:46 PM.
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  19. #18
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    Sounds like just doing it is key.

    How about this as a basic outline:

    Monday: Chest, triceps, shoulders
    Tuesday: Back, biceps
    Wednesday: Legs
    Thursday: Chest, triceps
    Friday: Back, biceps, shoulders
    sat/sun: Off
    Last edited by hef; 03-16-2011 at 04:07 PM.

  20. #19
    House Lannister
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    Quote Originally Posted by hef View Post
    Sounds like just doing it is key.

    How about this as a basic outline:

    Monday: Chest, triceps, shoulders
    Tuesday: Back, biceps
    Wednesday: Legs
    Thursday: Chest, triceps
    Friday: Back, biceps, shoulders
    sat/sun: Off
    Please just follow one of the more proven routines. That's a lot of upper work for comparatively little leg work. I'd do HCT-12 tbh.

  21. #20
    Moderator Off Road's Avatar
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    Quote Originally Posted by hef View Post
    Sounds like just doing it is key.

    How about this as a basic outline:

    Monday: Chest, triceps, shoulders
    Tuesday: Back, biceps
    Wednesday: Legs
    Thursday: Chest, triceps
    Friday: Back, biceps, shoulders
    sat/sun: Off
    That's NOT a routine...it's a split.
    and not a very good one...
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