The Five Biggest Contradictions in Fitness
Latest Article

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
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 2 of 2
  1. #1
    Wannabebig New Member
    Join Date
    May 2011

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


    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).


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

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!

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

Similar Threads

  1. Please critique -- summer push/pull/legs 4-5 day split
    By ammons in forum Bodybuilding & Weight Training
    Replies: 8
    Last Post: 04-22-2012, 07:32 PM
  2. Push/Pull/Legs 3 day Split
    By HoopsButNoHops in forum Bodybuilding & Weight Training
    Replies: 6
    Last Post: 10-11-2008, 01:06 PM
  3. New Split - Push, Pull, Legs - Critique?
    By abefroman35 in forum Bodybuilding & Weight Training
    Replies: 10
    Last Post: 01-07-2008, 08:26 PM
  4. Push,Pull,Legs, Off Split
    By Mercer in forum Bodybuilding & Weight Training
    Replies: 3
    Last Post: 11-20-2006, 07:58 PM
  5. Help with a new split... going to 3 day push/pull/legs
    By superhombre2k in forum Bodybuilding & Weight Training
    Replies: 9
    Last Post: 04-02-2006, 06:10 PM


Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts