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 New Member
    Join Date
    May 2011
    Posts
    2

    Critique my HIGH VOLUME push/pull/legs split please!!

    Hello,

    I just want your take on my high volume push/pull/legs split. I'v been lifting for a while but didn't take it seriously or being consistent with it because I used to play competitive basketball but now I only lift. I used to do full body workouts and my lifts are : squat 245 x 5, dead 365 x 5, bench 155 x 5. BTW, I'm 6'2'' 200lb with skinny bird upper body but big lower body (srs). Without further details here's the routine that I designed personally based my balanced and favorite exercise selection for each muscle group :

    - Push :
    Incline Bench Press 4x5-8
    DB Shoulder Press 4x5-8
    Chest Dips 3x8-12
    Machine Lateral Raises 3x8-12
    Low-To-High Cable Crossovers 3x8-12
    Decline Skullcrushers 3x8-12
    1-Arm Reverse Push Downs 3x8-12

    - Pull :
    Bent-Over Rows 4x5-8
    DB Rows 4x5-8
    Chin Ups 3x8-12
    1-Arm Machine High Rows 3x8-12
    Face Pulls 3x8-12
    BB Curls 3x8-12
    Incline DB Curls 3x8-12

    - Legs :
    Front Squats 4x5-8
    Romanian Deadlifts 4x5-8
    Lunges 3x8-12
    Seated Calf Raises 3x8-12
    Calf Raises 3x8-12
    Weighted Leg Raises 3x8-12
    Russian Twists 3x8-12

    I'm bulking in a 400-500 caloric surplus (I'm wanna gain .5-1lb a week) and my main focus is hypertrophy but for sure I will try to get stronger every 3rd or 4th cycle. Also, what do you think of running this program like this : Push / Pull / Legs / Rest / Push / Pull / Rest and REPEAT since I'm trying to focus on increasing my upper body size especially arms so I might throw in more volume on my arms than the shown above if I feel like to (maybe some drop sets at the end or few extra sets or adding in another exercise).

    Thanks,

    Note : I know that's not REALLY high volume but I just wanted to drew your attention.

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  3. #2
    Moderator Matthew Bryduck's Avatar
    Join Date
    Jan 2013
    Posts
    375
    I would add a shoulder, arm day and have a separate day for quads/hamstrings.

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