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
    Wannabebig Member
    Join Date
    Mar 2001
    Posts
    95

    Question for pro's only please!!!!

    I have been doing this routine for my Shoulders,Bi's and Tri's and uptill now I can't see a dramatic difference.
    Please this question is for pro's who are ready to read all what's down.I am 15 BTW
    Shoulders:
    one workout/week
    1-Dummbbell presses (dummbbells are not parallel they look as if on one line)
    Set1:35LBS 10 easy reps
    Set2:53LBS 10 reps MAX
    Set3:53LBS 8-9 reps Max

    1-Bar Presses (this is the replacement of Dummbbell presses)
    Set1:33LBS 10 easy reps
    Set2:44LBS 10 Mdeium reps
    Set3:55LBS 9 reps max

    2-Parallel Dummbbell presses
    ALL SETS AND REPS ARE SAME AS DUMMMBBELL PRESSES

    2-Parallel Bar Presses (I let my elbows on the same lvl of my shoulder and parallel to each other)
    ALL SETS AND REPS ARE SAME AS BAR PRESSES

    3-I don't know the name of the excercise any way I use just one dummbbell I start with my palm facing the mirror infront of my then i go up and when when my hand begins to exceed my head I turn the DB's so the it faces the side of my face.
    I do each hand alone.
    Set1:53LBS 10 medium reps
    Set2:53LBS 9 reps max

    4-Front lateral raises with DB's
    Set1:17lbs 10 easy reps
    Set2:35LBS 10 medium reps
    Set3:35LBS 10 medium reps

    5-Side raises
    3 sets 17lbs 15 reps

    6-Rear Lateral
    Set1:17lbs 10 easy reps
    Set2:35LBS 10 easy reps
    Set3:35LBS 10 easy reps.

    7-Cable upright rows (for traps)
    Set1:110LBS 10 easy reps
    Set2:121LBS 10 hard hard reps
    Set3:121LBS 8 deadly reps
    --------------------------------------------------------------------------
    Tri Workout:I do tri's once a week.

    1-Cable press down
    Set1:33LBS 10 easy reps
    Set2:44LBS 10 medium reps
    Set3:55LBS 8 deadly reps

    2-Seated DB's extension
    Set1:26LBS 10 easy reps
    Set2:35LBS 10 hard reps
    Set3:35LBS 10 hard reps

    3-One arm dummbblles extension
    3 sets 11lbs 10 reps max max
    ---------------------------------------------------------------------------
    Bi workout:I do them once a week.

    1-2 hand DB curls
    Set1:35LBS 10 easy reps
    Set2:53LBS 8 reps max
    Set3:53LBS 8 reps max
    1-BB curl (I replace them with 2 db curl)
    Set1:33LBS 10 easy reps
    Set2:44LBS 10 easy reps
    Set3:55LBS 8 reps max

    2-Alternate dummbbell curls
    Every thing same as 2 db's curls

    3-i do either preacher or concentration
    Set1:17lbs 10 easy reps
    Set2&3:35lbs 10 easy reps
    ---------------------------------------------------------------------------
    I rest 1.5 minutes between each set.
    Muscle=Pain
    Pain=Muscle

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  3. #2
    Porn Star YatesNightBlade's Avatar
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    Jan 2001
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    Northern England
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    Way too much volume especially for the front heads of the shoulders.

    For shoulders try a 3 front, 3 side, 3 rear split.

    Again, too much volume for Bic and Tris. Drop the amount and increase the intensity. You CANNOT be training with maximum intensity with this workout.
    * * * * * * * * *
    Yates

    hard core n. 1 irreducible nucleus. 2 colloq. a the most committed members of a society


    'Over thinking, over analyzing separates the body from the mind'

  4. #3
    Wannabebig Member
    Join Date
    Mar 2001
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    95
    explain in details plz man.THANKS
    Muscle=Pain
    Pain=Muscle

  5. #4
    Porn Star YatesNightBlade's Avatar
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    Northern England
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    Your doing too much !!!!!!

    Try doing 9 sets for shoulders and 6 sets for Tris. Also 3 sets for bics.

    Try doing drop sets, forced reps or negatives for at least one of your sets per excercise.

    Is that OK or do ya want more ??
    * * * * * * * * *
    Yates

    hard core n. 1 irreducible nucleus. 2 colloq. a the most committed members of a society


    'Over thinking, over analyzing separates the body from the mind'

  6. #5
    Pretty Fly for an Old Guy W8_4_Me's Avatar
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    Tampa Bay, FL
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    1,117
    WAY too much.

    If you are able to do 10 reps of your max, then it ain't no max.

    Yates... LOVE what you said about intensity! Good call!

    Kid-

    Have you ever considered pyramiding?

  7. #6
    Wannabebig Member
    Join Date
    Jan 2001
    Location
    Stockholm, Sweden.
    Posts
    30
    Okay, I'm no PRO but I do know how to train sensibly whilst acheiving constant gains throughout my training life.

    You have got it ALL wrong KidMan. Yates made a good point on intinsity . You are 15 years of age and performing all those lateral raises, 'arnold presses', db presses and bar presses is just going to destroy your shoulders later on in life.

    At your age you should be concentrating on the compound exercises. Build good solid stength first and when you can press 150 in good form then you may think about isolating the front, rear and side deltoid heads.

    Same goes for your biceps and triceps. You dont need to perform tricep pushdowns, concentration curls, preacher curls and all that crap. Alternating db curls after single db curls before bar curls. ??? Where have you got all this from? I suspect FLEX or some other drug induced glossy mag. These routines may work for pro's with kilos of drugs inside them but not for a 15 year old beginner.

    Stick with the basics, eat like a horse (literally) and get some good rest.

    A shoulder/bicep/tricep routine might look like this:

    Shoulders:

    DB or BB PRESSES - 2x10 ( positive failure )

    Triceps/biceps

    DIPD 2x10 (positive failure ) and

    Supinated CHIN 2x10.

    The biceps and triceps also gets worked quite sufficiently with shoulder presses, any form of deadlift, a chin or a row.

    Don't overtrain, your current routine is exactly why you have not seen results. At your age I would suggest training 2 or 3 times a week. If you want a routine then let me know.

    Train brief and intensly and get that extra rep or add weight to each workout.

    I would like you to give an abbreviated routine a go for 3 months and come back with the results- prove me wrong?

    Good luck and remember to train HARD with perfect form.

  8. #7
    Senior Member
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    I agree with the above post , you re doing too much man!!

  9. #8
    bien bueno! Marcel's Avatar
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    well...

    Are you progressing every workout? I mean can you lift a heavier weight or the same weight for more reps? Obviously not and that's because you are doing way too many exercises. For shoulder I would do Military press and side laterals and for traps why dont u try bb shrugs or db shrugs? For tri's skullcrushers and pressdowns. For biceps do barbell curls and hammer curls. Try to progress every workout.
    "In the grand scheme of things, both things are quite superficial(obsessed with being muscular&ripped and incredibly strong). And yet lifting can teach you so much. My time at the gym--at least when I'm lifting--is invariably the high-point of my day. There aren't any questions; I almost don't even think. I go into an almost meditative trance-like state. Day-to-day worries become insignificant. I'm focused solely on the weight, and my reason for existence is clear. To move the bar and to improve on what I accomplished last time. Seldom are things so simple." - Blood&Iron

    "Most people cannot understand what burns in our blood, the gym is our addiction and iron is our drug. People don't understand why we commit hours a day to a goal where progress is so small it seems immeasurable, why we do cardio instead of watch TV, why eat 6 meals a day, why we insist on ordering diet soda or how we can drink skim milk. Most people will simply never grasp why we refuse to settle for a mediocre body." - Severed Ties

  10. #9
    Gaglione Strength Chris Rodgers's Avatar
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    LI,NY
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    Listen to Elaborate Burn's advice.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

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