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 16 of 16
  1. #1
    Senior Member
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    My Workout (please give comments/suggestions)

    Here is the workout I came up with. It's a 3-day split:

    Mon. - Chest/tris/shoulders
    Wed. - Legs
    Fri. - Back/bis

    (abs 1 or 2 of the 3 workout days)

    (exercise: set1 reps, set2 reps)

    [[MONDAY]]

    [Chest]
    Flat Barbell Bench Press: 6-8 reps, 4-6 reps
    Incline Barbell Press: 6-8 reps, 4-6 reps
    Bar Dips: Failure, Failure
    Dumbbell Flyes: 6-8 reps, 4-6 reps

    [Triceps]
    Skullcrushers (EZ-curl): 6-8 reps, 4-6 reps
    Tricep Pushdowns (cable): 6-8 reps, 4-6 reps
    Tricep Extensions (dumbbell): 6-8 reps, 4-6 reps
    Bench Dips: 6-8 reps, 4-6 reps

    [Shoulders]
    Dumbbell Shoulder Press: 6-8 reps, 4-6 reps
    Lateral Raises (dumbbells): 8-10 reps, 6-8 reps
    Upright Rows (barbell): 6-8 reps, 4-6 reps
    Cable Rows (to neck): 6-8 reps, 4-6 reps

    -------------------------------------------------------------------

    [[WEDNESDAY]]

    [Legs]
    Squats: 6-8 reps, 4-6 reps
    Straight Legged Deadlifts: 6-8 reps, 4-6 reps
    Leg Curls: 6-8 reps, 4-6 reps
    Calve Raises: 8-10 reps, 8-10 reps, 8-10 reps, 8-10 reps
    Hack Squats: 6-8 reps, 4-6 reps

    -------------------------------------------------------------------

    [[THURSDAY]]

    [Back]
    Wide-Grip Chin Ups: Failure, Failure
    Deadlifts: 6-8 reps, 4-6 reps
    Dumbbell Rows: 6-8 reps, 4-6 reps
    Shrugs: 6-8 reps, 4-6 reps

    [Biceps]
    Preacher Curls: 6-8 reps, 4-6 reps
    Hammer Curls: 6-8 reps, 4-6 reps

    (too few bicep exercises?)

    Please give comments/suggestions. I chose 6-8 reps (set 1) and 4-6 reps (set 2) because I want to do more weight instead of doing more reps (and increase the weight a little bit on the 2nd set hopefully). I'm 16, 5'-7", 125-130 lbs.

    thanks
    Last edited by jww13; 09-05-2001 at 09:38 AM.

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  3. #2
    MA's Bionic Creation syntekz's Avatar
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    Not going to critique what excerises you're doing; just gonna make a suggestion.

    I would switch it so that you're doing legs on monday, chest on wenesday, and back on friday.

    I suggest this because you're legs, glutes, etc will need rest when it comes time to do deadlifts when you do your back routine.

    BTW; glad someone else likes to do hack squats. Gotta love em!

  4. #3
    Gaglione Strength Chris Rodgers's Avatar
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    Holy crap that is a lot of exercises. Cut the exercise total in half. Space out squats and deads like MA said and you should be good.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  5. #4
    . Delphi's Avatar
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    Looks like a well thought-out plan. Looking for potential prolems:

    1) Doing SLDLs on Wednesday and then BLDLs on Thursday might fry your back- not enough recovery time. You might alternate the SLDLs and BLDLs every other week or every other cycle.

    2) On Monday after doing chest and tris I doubt your DB shoulder press is going to go very far.

    3) Consider doing the cable rows on back/bis day.

    4) I think you're going to need more recovery time real soon. Consider doing the routines every 3rd, 4th, or 5th day apart.

    5) At this intensity you're going to need meticulous nutrition and rest.

    6) You're getting plenty of biceps work- maybe too much. Same goes for triceps. Don't know your height, weight, age. You might focus more on the compound movements for now and not so much on the isolation movements. If I tried what you've got listed I wouldn't make it very far.

    See what everybody else says. Let us know what changes you make, if any, and how you progress with it. Good luck.

  6. #5
    MA's Bionic Creation syntekz's Avatar
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    Originally posted by LATMAN
    Holy crap that is a lot of exercises. Cut the exercise total in half.
    I was thinking the same thing at first. It looks like a lot of exercises, but looks can be decieving. He is doing a lot of different exercises; but only 2 sets for each.

    So it evens out; at least for me. I normally will do 2 - 3 exercises consisting of 3 working sets. Depending on the bodypart.

  7. #6
    Gaglione Strength Chris Rodgers's Avatar
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    I saw exactly how many sets he's doin. Still too many exercises IMO. He weighs 125. No need for all the fancy stuff. The basics- squats, deads, dips, chins, rows, OH press, etc. Hit those hard and heavy and he'll be on his way. Why didn't someone tell me that when I started??
    Last edited by LATMAN; 09-05-2001 at 08:23 AM.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  8. #7
    Senior Member
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    Memphis, TN
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    Don't know your height, weight, age.
    .........

    I'm 16, 5'-7", 125-130 lbs.

  9. #8
    Senior Member
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    Latman

    LATMAN, would you suggest that I do about 2 exercises per body part? Like:

    [Chest] flat and incline (dips too?)
    [Triceps] skullcrushers and tricep extensions
    [Biceps] preachers and hammers
    [Shoulders] shoulder press and lateral raises (shrugs too probably)
    [Back] wide-grip chins and deads (maybe barbell rows)

    and then just do the leg exercises I already have? something like this maybe:

    <------------------------------------------------------------------->

    [[MONDAY]]

    [Chest]
    Flat Barbell Bench Press: 6-8 reps, 4-6 reps
    Incline Barbell Press: 6-8 reps, 4-6 reps
    ((Bar Dips: Failure, Failure)) ???

    [Triceps]
    Skullcrushers (EZ-curl): 6-8 reps, 4-6 reps
    Tricep Extensions (dumbbell): 6-8 reps, 4-6 reps

    [Shoulders]
    Dumbbell Shoulder Press: 6-8 reps, 4-6 reps
    Lateral Raises (dumbbells): 8-10 reps, 6-8 reps
    Upright Rows (barbell): 6-8 reps, 4-6 reps

    <------------------------------------------------------------------->

    [[WEDNESDAY]]

    [Legs]
    Squats: 6-8 reps, 4-6 reps
    Straight Legged Deadlifts: 6-8 reps, 4-6 reps
    Leg Curls: 6-8 reps, 4-6 reps
    Calve Raises: 8-10 reps, 8-10 reps, 8-10 reps, 8-10 reps
    Hack Squats: 6-8 reps, 4-6 reps

    <------------------------------------------------------------------->

    [[THURSDAY]]

    [Back]
    Wide-Grip Chin Ups: Failure, Failure
    Dumbbell Rows: 6-8 reps, 4-6 reps
    Shrugs: 6-8 reps, 4-6 reps

    [Biceps]
    Preacher Curls: 6-8 reps, 4-6 reps
    Hammer Curls: 6-8 reps, 4-6 reps

    <------------------------------------------------------------------->
    Last edited by jww13; 09-05-2001 at 09:41 AM.

  10. #9
    Gaglione Strength Chris Rodgers's Avatar
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    IMO, that is much better. Drop the upright rows, hack squats and do either flat or incline and dips for chest. Looks a lot better. If you focus on fewr lifts, it will help you to judge progress better and you won't waste a lot of recovery on redundant exercises.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  11. #10
    Senior Member
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    Location
    Memphis, TN
    Posts
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    ...

    LATMAN, I want to do both flat and incline press because my upper chest muscles are very underdeveloped compared to my lower chest. And I want the flat press because I'm trying to increase my max on it (right now it's only 150 lbs tho :/)

    Would doing just incline increase my flat benchpress max? Also, would it be a good idea to alternate, so every other chest day I would do incline instead of flat, or something like that?

    Thanks

    16
    5'-7"
    125-130 lbs. (damn scales are all different!)

  12. #11
    Gaglione Strength Chris Rodgers's Avatar
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    LI,NY
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    Don't worry about the upper chest/lower chest stuff. We have gone over that a million times. Just work your chest. If you prefer inclines, do those, if you really want your flat to go up, you'd be better doin flat.

    I wouldn'tswitch every workout because it will be harder to judge progress. Perhaps use one for 3-6 workouts, then switch to the other.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  13. #12
    Bigger fewl
    Join Date
    May 2001
    Location
    Ft. Worth, Texas
    Posts
    629
    Listen to LATMAN!
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  14. #13
    Senior Member
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    Jul 2001
    Location
    Memphis, TN
    Posts
    335
    LATMAN, ok I think I'll just do flat for at least 8 weeks (8 chest workouts) and then maybe I'll switch to incline. It's just that my lower chest sticks out a little at the bottom, but seems like I'm just "bony" above that up to my neck :/

    Also when doing flat bench (and the days after), I don't get a sore chest, just sore shoulders/arms (just a little sore tho). Am I not concentrating on using my chest enough? Should I try to flex my chest while doing it?

    I'm definitely doing enough weight, because my bro won't help me get it up unless I'm like dead lol.

    thanks
    Stats
    Age: 22 Height: 5'-8" Weight: 175 (6-10-07)
    BF: 13.2% (6-10-07 w/ calipers)

    Lifts
    Bench: 300x1 (9-22-06)
    Squat: 285x4
    Deadlift: 225x10

    Long-term Goals
    Weight: 180 BF: 8% Bench: 315x1

  15. #14
    Gaglione Strength Chris Rodgers's Avatar
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    Jan 2001
    Location
    LI,NY
    Posts
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    What is your main goal? Strength or size?

    You can train for one or the other or you can train in a manner for both.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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)
    515 SQ 302.5 BE 585 DL

  16. #15
    Senior Member
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    Jul 2001
    Location
    Memphis, TN
    Posts
    335
    I guess I want to train in a manner for both. My arms are skinny (but there are PLENTY of ppl skinnier than me at my school anyways), and I want to add some inches to my arms and chest, and legs, etc But also I want to increase my bench and squat (i've only squatted a few times just to get the feel of it).

    It's hard to say because I definitely want to be bigger, but I don't want to be big and weak. Also I don't want to be really skinny and strong.

    How do I train in a manner for both?
    Stats
    Age: 22 Height: 5'-8" Weight: 175 (6-10-07)
    BF: 13.2% (6-10-07 w/ calipers)

    Lifts
    Bench: 300x1 (9-22-06)
    Squat: 285x4
    Deadlift: 225x10

    Long-term Goals
    Weight: 180 BF: 8% Bench: 315x1

  17. #16
    clueless wonder
    Join Date
    Mar 2001
    Posts
    131
    Originally posted by jww13
    LATMAN, ok I think I'll just do flat for at least 8 weeks (8 chest workouts) and then maybe I'll switch to incline. It's just that my lower chest sticks out a little at the bottom, but seems like I'm just "bony" above that up to my neck :/

    Like Latman says, don't worry about that upper/mid/lower/inner chest stuff. I just know that one of these days I'm going to see someone ask what chest exercise they need to move their nipples to a certain place...

    Just hit the chest hard... what your chest looks like will be dependent on genetics, BF%, and how big your muscles are.

    Originally posted by jww13
    It's hard to say because I definitely want to be bigger, but I don't want to be big and weak. Also I don't want to be really skinny and strong.
    Don't worry about that right now. You get stronger as you get bigger. If you increase your lifts, its b/c you've gotten stronger, and thats b/c you've torn down your muscles and built them to be bigger and better able to handle more weight.

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