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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Thread: Days....

  1. #1
    Wishes he was big Footballguy's Avatar
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    Days....

    Sorry better make this a sperate post from my other 1. OK here it is...Ok these are the day i choose to workout, Mond., Weds. Friday, and saturday. Is that ok spacing for the days off?? Also this is gonna sound lazy but.....Could u guys help me set up what days i work what... I want to work everything...Like i dont need to know machines or routines i need just need to know what days i work what muscles. My days are listed above. I will be back to ask more questions im sure later...its so hectic changing gyms..Also how do u guys know which how many sets and when to raise or lower ur sets and reps?

    -FBG


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  3. #2
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    Mon. legs
    wed. chest/back
    fri. shoulders
    sat. tris/bis

    u can put tris/bis on friday too and only train three days a week....

  4. #3
    Wishes he was big Footballguy's Avatar
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    OK i set up a program on my own cause this site was down for me this morning..here it is...Its the workout from THE MENS HEALTH HARD WORKOUT PLAN (paperback book)

    Monday. Legs, butt, thighs, chest, tris
    1. Squat
    2. Hack squat
    3. Leg curls
    4. leg extension
    5. Heels raise
    6. Ankle Flexion
    7. Stationary lunge with dumbells
    8. Incline bench
    9. Dumbell flyes
    10. french curl

    Wed. Back Shoulders, Bi's, and forearms

    1. Upright rows
    2. Side Deltoid raise
    3. Shrugs
    4. Front deltoid raise
    5. Behind-the-neck press with dumbell
    6. T bar rows
    7. Dumbell swing
    8. Wide grip row
    9. Dumbell rows(one arm)
    10. Preacher curl
    11. Reverse grip barbell curl
    12. Forearm curl
    13. Reverse forarm curl

    Friday. Legs, butt, thighs, chest, tris
    1. Front squat
    2. Good Morning
    3. Duck squat
    4. Leg curl
    5. Dumbell power lunge
    6. Seated heel raise with barbell
    7. Ankle Flexion
    8. Lateral lunge with barbell
    9. Decline bench press
    10. Dumbell Fly
    11. Dumbell kickback

    Sat. Back Shoulders, Bi's, and forearms

    1. Dumbell raise
    2. Lying side deltoid raise
    3. Shrugs
    4. Front deltoid raise
    5. Overhead press with barbells
    6. Wide grip row
    7. Good morning
    8. Toe Touch
    9. Dumbell rows
    10. Alternating dumbell curls
    11. Wrist raise
    12. Reverse wrist raise.

    Now im not gonna be doing alot of these because im limited at the Y. So ill make some adjust ments. But this seems like alot and it will take me hours to do. Guys please feel free to make changes and give me tips i need it. And meaybe some sets and reps will help.

    Thanks so much
    -Justin


  5. #4
    PR blaster!
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    That routine is terrible! Start with compound movements and finish with isolation work. For strength, work in the 3-6 rep range. For size, work higher, about 6-10. 8 sets per large muscle and 4 per small muscle is plenty.

    Example: Back day
    chins 2 sets
    db rows 2 sets
    pullover 1 set
    bent over lateral 1 set
    shrugs 1 set
    bicep curls 1 or 2 sets

    That should do the trick
    Last edited by sysopt; 06-04-2002 at 05:53 PM.
    "****, if you told teenagers it was trendy to wear a paper bag on their heads with holes for the eyes they'd all be doing it."

  6. #5
    PR blaster!
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    chest day could be like this:
    2 sets flat db press
    2 sets dips
    1 set flyes
    2 sets of side laterals
    2 sets lying tricep extension
    "****, if you told teenagers it was trendy to wear a paper bag on their heads with holes for the eyes they'd all be doing it."

  7. #6
    Wishes he was big Footballguy's Avatar
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    OK guys how can i come up with a good workout for myself? I want to do the same body parts the same days as the menshealth thing just ok how many excersices should i do for each body part? Also Should i do the pyramid for my reps??

    -FBG


  8. #7
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    3 exercises per body part will be fine. Find a good rep range and stick with it for the length of this routine. I would say 8-12 reps for everything....That split you mentioned above is fine....As for the routine, do 3 exercises per body part, I would do all compound excercises, if you want to do an isolation movement, do it last.

    P.S. Remember.....Squats, Deads, Dips, & chins(These are the basis of a good routine, don't forget any of these) Oh and also, since you are working each muscle twice a week , a wouldn't take everything to failure, watch your overtraining....

  9. #8
    Senior Member davetha1's Avatar
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    I dont know how people do routines like you posted FootballGuy, i dunno how you could get through a routine like that..im exhausted after my workout and its alot less than that.....

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