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
    Senior Member
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    Sep 2002
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    124

    Am I overtraining?

    Dunno....but getting that feeling of late........here's what I'm doing right now :

    I weight train thrice a week in the following order :

    upperbody,lowerbody,upperbody,lowerbody...........n

    ------------------------------------------------------------------------------------
    Upperbody :

    Chest -

    Barbell Bench Press : 5 x 5 (Max weight)
    Incline Bench Press : 2 x 12 (50% of Max weight)
    Pectoral Fly : 2 x 12(50% of Max weight)

    Shoulders -

    Shoulder Press : 5 x 5 (Max weight)
    Shoulder Press : 2 x 12 (50% of Max weight)
    Dumbbell Shoulder Press : 2 x 12 (50% of Max weight)

    Back/Lats -

    Wide Grip Pulldowns : 5 x 5 (Max weight)
    Bent over Rows : 5 x 5 (Max weight )

    Triceps -

    Close grip pulldowns : 5 x 5 (Max weight)
    Close grip pulldowns : 2 x 12 (50% of Max weight)

    Biceps -

    Cable curl - 5 x 5 (Max weight)
    Barbell Bicep Curl - 2 x 12 ( 50% of Max weight)

    Wrist -

    Wrist Roller - 3 x 30 rotations (at 6 resistance)

    Lower Body :

    Quads -

    Leg Extensions - 7 x 5 ( Max weight)

    Hamstrings -

    Lying leg extensions - 5 x 5 ( Max weight)
    Straight Leg Dumbbell Deadlifts - 3 x 12 (Max weight)

    Full Squats - 3 x 15 (Max weight)

    Hip -

    Hip Flexors - 3 x 15

    Calf -

    Standing Leg raises - 7 x 5 (Max weight)
    -----------------------------------------------------------------------------------

    so what's your take guys? I want to change my proggy to the BFL routine...

    Thanks

    Raj

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  3. #2
    Administrator chris mason's Avatar
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    When you say "max weight", are you saying that you reach failure on the last rep of each of those sets?

  4. #3
    Senior Member
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    Sep 2002
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    124
    Nope...that is the max I can do to complete the set perfectly.......for example I can do a cable curl of 60 lbs for 5 sets and 5 reps.....but there is no way I can do the same for 65lbs.....I'll end up a rep short for sure

    Thanks

    Raj

  5. #4
    Simply Devious Rastaman's Avatar
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    If you are doing all those upperbody sets in one workout you are doing waaaaaaaaaay too many sets. Split your upperbody workout into two workouts and do legs once a week. Thats my advice. You might want to cut out some sets too.
    "The only sin which we never forgive in each other is difference of opinion."
    -Ralph Waldo Emerson


    Word.

  6. #5
    Senior Member
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    Sep 2002
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    yeah all of the upper body excercises are in one workout. Has anybody here tried the BFL program?

    Raj

  7. #6
    Bodybuilding Mythbuster
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    Oct 2001
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    Yeongsan. South Korea
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    The BLF program is garbage. Well not really, but for a serious bodybuilder it might as well be. You are doing way too many sets and exercises to boot. Split your training like this.
    Day 1: Chest/shoulders/triceps. Only do the 5*5 for chest. For the others do no more than 2 sets of 2 exercises. Keep the reps for those in the 8-10 range.

    Day2: Back/biceps. Throw the deadlift in there. Do not do a five by five routine for the deadlift. Do bent-over rows and drop the pulldowns. For biceps do about three sets of standing barbell curls.

    Day3: Legs/abs. Squat and leg press. Three sets of each for 10 reps apiece. For abs do 1-2 sets of 50-100 crunches.

  8. #7
    Jack's Utter Surprise Saturday Fever's Avatar
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    Chico
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    Why 50-100 crunches?

  9. #8
    Senior Member
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    Nov 2002
    Location
    NY
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    115
    Im doin a SIMILAR routine but wth much less volume.. So far i have gotten good results but you have to be sure to do it all right (eat plenty and REST)..

    IMO you def want to cut down on the volume for each bodypart, and I kinda like the idea of breaking up the rep ranges. (see the link) My Routine..
    Age: 19
    Height: 5'10"
    Weight: 170lbs

    Lifts-
    Squat: 315x5
    Bench: 245x4
    Chins: BW + 45x7
    Dips: BW + 90x6
    Row:135x7

  10. #9
    Bodybuilding Mythbuster
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    Originally posted by Saturday Fever
    Why 50-100 crunches?

    If you train abs like any other muscle they will hypertrophy, correct? This means that they will experience a increase in size. It all boils down to what you want your abs to look like. I personally would rather have smaller compact abs than big blocky abs. I have done both types of ab training and found that higher reps seemed to keep my waist smaller and more compact. Low reps just increased girth. However abs are an unique muscle in that diet plays a bigger role than training. I should have mentioned that in the above post. My bad.

  11. #10
    Bail Enforcement Agent kathnmarc's Avatar
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    Oct 2002
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    st. louis, mo
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    93
    I personally would do Chest/Tris day 1, Back/Bis day 2, and Legs/Shoulders day 3.....I would then take 2 days off if you insist on doing every set to failure for added healing time. If your bulking (sounds like you are) eat, eat, and eat....but healthy. Try not to do more than 9 sets per body part. If you have high intensity, this plan should do you well.
    Height: 5' - 10"
    Weight: 220 lbs
    Chest: 49"
    Waist: 35"
    Quads: 27.5"
    Bi/Tri: 18"

    Bench: 305 x 1
    Barbell Curl: 160 x 1

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