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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Results 1 to 9 of 9
  1. #1
    Shabang
    Join Date
    May 2003
    Location
    Canada
    Posts
    55

    Substitutions in WBB1

    Ive been looking for a good routine, and decieded to try wbb1 for a while, but since i cant do certain things, and i would like to add a few things does this seem like a good routine? Also the ones i added, how many sets and reps should i do, and when should i do them?

    Day 1 : Chest and Back

    Chest

    Flat Barbell Bench Press : 2 x 6-8 reps
    Low Incline Dumbbell Press : 2 x 6-8 reps
    Dips : 2 x 6-8 reps
    Peck Deck (added)

    Back

    Chin ups : 2 x 6-8 reps(Cant do chin ups in my house which is just sad)
    Lat Pulldown (added)
    Deadlifts : 2 x 6-8 reps
    Barbell Rows : 2 x 6-8 reps
    Shrugs : 1 x 10 reps

    Day 2 : OFF

    Day 3 : Legs

    Squats : 2 x 6-8 reps
    Hack Squats : 2 x 6-8 reps (Instead would Leg press work here?)
    Leg Curls : 2 x 6-8 reps
    Straight Legged Deadlifts : 2 x 6-8 reps
    Standing Calve Raises : 4 x 10 reps
    Leg Press (added)

    Day 4 : OFF

    Day 5 : Shoulders, Triceps and Biceps

    Shoulders:

    Military Press in Rack : 2 x 6-8 reps
    Seated Dumbbell Press : 2 x 6-8 reps
    Standing Lateral Raises : 2 x 10 reps

    Triceps :

    Narrow Grip bench Press : 2 x 6-8 reps
    French Press : 2 x 6-8 reps (use tricep bar instead)
    EZ tricep bar, standing (added)
    Pushdowns (added)

    Biceps :

    Barbell Curls : 2 x 6-8 reps
    Hammer Curls : 1 x 6-8 reps

    Day 6 : OFF

    Day 7 : OFF

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  3. #2
    SFW! drew's Avatar
    Join Date
    May 2003
    Location
    CT
    Posts
    8,164

    Re: Substitutions in WBB1

    Originally posted by funkenstein
    Chin ups : 2 x 6-8 reps(Cant do chin ups in my house which is just sad)
    Why not? Do you have a basement? If so, go find a floor joist. Makes a perfect chin-up bar in a pinch

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  4. #3
    Shabang
    Join Date
    May 2003
    Location
    Canada
    Posts
    55
    Yeah i have basement but the its only about 6ft high and the ceiling is all drywalled, there is seriously no place to do chin ups that i can think of.
    Stats:
    age 18
    height 5'10-5'11
    weight 145-150
    Bench:155x1
    Squat 200x5
    Deadlift 270x2

  5. #4
    Shabang
    Join Date
    May 2003
    Location
    Canada
    Posts
    55
    Also i tried the Day 1 chest and back tonight and i think the sets should be higher, i didnt feel like i did much from workout at all, except for maybe the back part. For sets how do you guys do them, do one of each excersize then do another set of each of them, or do you do one and then wait 30 seconds and do another set of the same exercise? Also after each set i increase the weight if i can do it, is that good?
    Stats:
    age 18
    height 5'10-5'11
    weight 145-150
    Bench:155x1
    Squat 200x5
    Deadlift 270x2

  6. #5
    SFW! drew's Avatar
    Join Date
    May 2003
    Location
    CT
    Posts
    8,164
    You should really be pushing to get that last 6-8th rep in each set. Rest for a few minutes between sets. I usually do all sets of the same exercise together, just easier for me. But I work opposing groups. Like on a chest/back day I'll do the bench and then barbell rows, etc.

    I just started on WBB1 myself and I increase the weight if I can for the concurrent sets. But I'm still trying to find the right weights for me.

    Good luck.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  7. #6
    Shabang
    Join Date
    May 2003
    Location
    Canada
    Posts
    55
    Thanks for the advice, i am pushing to do those last reps, on the incline dumbell i got 7.5 on my second set i couldnt push it all the way to the top, maybe ill try that, doing a chest excersize then do a back one.
    Stats:
    age 18
    height 5'10-5'11
    weight 145-150
    Bench:155x1
    Squat 200x5
    Deadlift 270x2

  8. #7
    Define Your Soul SoulOfKoRea's Avatar
    Join Date
    Feb 2003
    Location
    Suwanee, GA
    Posts
    1,546
    looks fine, I wouldn't do leg press for hack squats though, maybe some hamstring curls or 2 more sets of SLDL's
    My profile picture is about 5 years old, I'll get around to taking some progress pics eventually.

  9. #8
    Shabang
    Join Date
    May 2003
    Location
    Canada
    Posts
    55
    Should i add leg press in at all or no? If so when should i do them then, thanks.
    Stats:
    age 18
    height 5'10-5'11
    weight 145-150
    Bench:155x1
    Squat 200x5
    Deadlift 270x2

  10. #9
    Define Your Soul SoulOfKoRea's Avatar
    Join Date
    Feb 2003
    Location
    Suwanee, GA
    Posts
    1,546
    It wouldn't hurt to add a set of 10 after squats
    My profile picture is about 5 years old, I'll get around to taking some progress pics eventually.

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