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
    Jul 2002
    Posts
    54

    please give some advice on my routine

    Hello,

    I am 17 years old and 185 lbs. I've been lifting for about a year now, for the first six months I lifted really hard but without much direction. I got pretty ripped but about 4 months ago I pulled a muscle. After taking a month I came back determined to do it the right way and to get really big and strong. I've been doing this routine and variations of it, basically I've been doing what really hurts the most, and what gives me the most visible results.

    I found this forum and put my routine on paper and hopefully you who know more than I can give me some advice. Thanks in advance. --Aaron

    p.s I dislike alot of rest and enjoy pushing myself to the limit so I try to lift as much as possible. I am also running every other day to drop fat and am taking whey protein as a supplement and am trying to eat high protein, low fat, and medium carb diet.

    Day 1 - Chest
    Day 2 - Legs & Back
    Day 3 - Biceps & Triceps
    Day 4 - Deltoids
    Day 5 - Rest

    * chest:

    3 flat barbell press, specifically:
    1 6-8x warmup (135 lbs.)
    1 6-7x medium (next -20 lbs.)
    1 2-3x high (previous +20 lbs.)

    3 incline barbell press

    3 decline barbell press

    3 cable flys

    * legs & back

    3 barbell squat

    4 incline leg press, specifically:
    1 6-8 mid
    1 6-8 mid
    1 6 high
    1 1-2 highest

    2 isometric calf raise

    back:

    2 barbell straight leg deadlift

    3 barbell full deadlift

    2 isometric lat pulldown

    2 lat pulldown

    3 10x + 10x superset:
    10x barbell shoulder shrug
    10x dumbell shoulder shrug

    * biceps & triceps

    1 10x warmup curl bar (-10 high)

    3 6x + 6x superset:
    6x curl bar (high)
    6x hammer curl/curl (low)

    2 overhead curl bar tricep extension

    3 10x + 6x superset;
    10x tricep pushdown
    6x hammer curl/curl (high)

    2 flat curl bar tricep extension

    2 6x + 6x superset:
    6x overhead tricep extension
    6x preacher curl

    1 machine dip, 6x highest weight

    1 body weight tricep dips

    * deltoids:

    3 6x + 6x superset:
    6x dumbell shoulder press
    6x arnold shoulder press

    3 barbell military press

    2 behind neck press

    3 10x + 10x superset:
    10x front lateral raise
    10x side lateral raise

    2 curl-bar rows

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  3. #2
    "Tuna Boy" NateDogg's Avatar
    Join Date
    Jan 2002
    Location
    Central, MA
    Posts
    3,377
    For starters, I would not work bi's the day after back, as they are used in back exercises. I would also put more rest days in there if I was not progressing, that is a lot to ask of your body working out 4 days in a row. Just my $.02

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

  4. #3
    Wannabebig Member
    Join Date
    Jul 2002
    Posts
    54

    Hmm

    What do you think I should do after back then? A rest day.. ? I like to kick my own a** but avoid overtraining.

    Progress has been good.. I have gone from benching 150 6x to 225 6x in a month or so.

    Thanks -- Aaron

  5. #4
    Bodybuilding Mythbuster
    Join Date
    Oct 2001
    Location
    Yeongsan. South Korea
    Posts
    5,907
    That looks like an awful lot of work. After day five do you begin the workout again?

  6. #5
    "Tuna Boy" NateDogg's Avatar
    Join Date
    Jan 2002
    Location
    Central, MA
    Posts
    3,377

    Re: Hmm

    Originally posted by arnach
    What do you think I should do after back then? A rest day.. ? I like to kick my own a** but avoid overtraining.

    Progress has been good.. I have gone from benching 150 6x to 225 6x in a month or so.

    Thanks -- Aaron
    Without a doubt, a rest day after a leg & back day would be a good idea.
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

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