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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    I'm 20 years old and I've been lifting consistently for about a year now. I currently work chest & biceps on tuesdays and thursdays, shoulders and back on saturdays, and legs and triceps on sundays - taking monday, wednesday, and friday off or using those days for some ab work. I also train in martial arts, and do hard workouts at least twice a week. I eat healthy and I just started on Optimum's 100% Whey Protein (I take about 50g/day (two servings)). Currently, I am 6'1" and 170lbs.

    My goal is simple. To build more mass, but keep the definition I've already earned through a year of hard training. Basically, what I'd like to know is what supplements, multivitamins, etc. in addition to the protein supplements do you guys suggest.

    Also, I have a tall/lean build (swimmer's build) - so I don't have much body fat to work with right now.

    Can you guys give me some advice? Below is my workout, sorry about the formatting - I imported it from Word.

    MONDAY, FRIDAY: ABS


    SIDE BENDS 6 X 12 [ALTERNATING]
    SIDE CRUNCHES 4 X 30-35 [ALTERNATING]
    INCLINE SIT-UPS 3 X 15-20
    LEG RAISES 3 X 15-20
    KILLER CRUNCHES 2 X 20

    TUESDAY, THURSDAY: CHEST & BICEPS


    BENCH PRESS 4 X 6-12
    INCLINE DUMBBELL PRESS 3 X 8-10
    INCLINE CABLE FLYS or INCLINE DUMBBELL FLYS 3 X 8-10
    CABLE CROSSOVERS or PEC DECK 3 X 8-12
    INCLINE DUMBBELL CURLS or PREACHER CURLS 2 X 12-16 [ALTERNATING]; 2 X 8 [SIMULTANEOUSLY]
    WIDE-ARM GRIP CURLS 3 X 8-12
    UNDERHAND PULL-UPS 2 X FAILURE
    CONCENTRATION CURLS 3 X 8-10
    STANDING BARBELL CURLS or CABLE CURLS 3 X 8-12

    SATURDAY: SHOULDER & BACK


    SEATED DUMBBELL SHOULDER PRESS 4 X 8-12
    STIFF-LEGGED DEADLIFTS 3 X 8-12
    BENT-OVER BARBELL ROWS 3 X 8-12
    GOOD MORNINGS or SEATED CABLE ROWS 3 X 8-12
    HYPEREXTENSIONS 3 X 8-12
    FRONT DUMBBELL RAISES 2 X 16 [ALTERNATING]; 2 X 8 [SIMULTANEOUSLY]
    LATERAL DUMBBELL RAISES 2 X 12-15
    ONE-ARM DUMBBELL ROWS 4 X 12
    DUMBBELL or BARBELL SHRUGS 3 X 15
    LATERAL PULLDOWNS 3 X 8-10
    WIDE-GRIP FRONT CHIN-UPS 3 X FAILURE

    SUNDAY: LEGS & TRICEPS

    SMITH MACHINE SQUATS 4 X 10-12
    SEATED CALF RAISES 4 X 15-20
    STANDING CALF RAISES 4 X 12-15
    HACK SQUATS 2 X 10-12
    DUCK SQUATS 2 X 10-12
    TRICEPS PARALLEL-BAR DIPS 3 X 10-15
    ROPE EXTENSIONS 3 X 10-12
    LYING TRICEPS EXTENSIONS 3 X 10-12
    ONE-DUMBBELL TRICEP EXTENSIONS 3 X 10-12
    DUMBBELL LUNGES 3 X 10-12 [ALTERNATING]

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  3. #2
    Gaglione Strength Chris Rodgers's Avatar
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    For one thing, why do you do chest and biceps twice in three days? Then you do the rest of the body only once every seven days. A lot of times people want to focus on chest and biceps because they are show muscles. Don't make this mistake. Train your body equally. Once every 5-7 days is fine. don't train more than 3-4 days a week if you are looking to put on size. Get plenty of calories and rest. Good supplements you could add other than a protein shake are vitamins, glutamine and perhaps creatine.


    Also, are all the sets listed working sets? If so I feel your volume is quite high. Try working harder on your sets and cutting the total volume down a bit.
    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

  4. #3
    Soon to be lean... Joe Black's Avatar
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    I agree with Latman...

    Sounds to me like too much volume and I also would not work chest and biceps twice a week...

    Why not try and strip ti down some and try and stick to compund exercise only a bit more..

    I.e for chest scrap the crossovers, and then for biceps choose 2 good exercises and follow them for 2-3 work est each one...

    Same with the rest of your workout... Also in your shoulder and back workout you start with shoulders, then go to back and back to shoulders ? Try to stick to one of the other and follow a full workout through...

    Split your 3 workout days (Chest/bicep + Legs/Triceps + shoulders + Back) into a good split which allows better recovery time..

    I.e

    Mon - Chest/Bicep
    off
    back/shoulders
    off
    off
    Legs/triceps
    off
    off

    OK thats an 8 day split but with your selection of bodyparts to work together it seems hard to get optimumn rest in between bodyparts... You could try grouping together chest and tri's and then back and bi's to keep push and pull muscles together...

    Basically, cut the volume, leave the core exercises in, and I think you will grow a lot better..

    Good luck.




  5. #4
    As I Am Paul Stagg's Avatar
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    I've taken the liberty of cutting and pasting to make this easier.

    I'm 20 years old and I've been lifting consistently for about a year now.

    ** Good job!! Are you pleased with the results?

    I currently work chest & biceps on tuesdays and thursdays, shoulders and back on saturdays, and legs and triceps on sundays - taking monday, wednesday, and friday off or using those days for some ab work.

    ** Why chest/bis twice and everything else once? Do you know what muscle imbalance is?

    I also train in martial arts, and do hard workouts at least twice a week.

    ** Good. That counts as some very good cardio.

    I eat healthy and I just started on Optimum's 100% Whey Protein (I take about 50g/day (two servings)). Currently, I am 6'1" and 170lbs.

    ** Protein is protein. Are you getting at least 170g a day?
    How's the rest of your diet?

    My goal is simple. To build more mass, but keep the definition I've already earned through a year of hard training.

    ** Sounds like a good goal. You could stand to gain 30-50 pounds.

    Basically, what I'd like to know is what supplements, multivitamins, etc. in addition to the protein supplements do you guys suggest.

    ** Oh. Supplements won't make you bigger.

    Also, I have a tall/lean build (swimmer's build) - so I don't have much body fat to work with right now.

    ** Good. Less to worry about when trying to bulk up a bit.

    Can you guys give me some advice? Below is my workout, sorry about the formatting - I imported it from Word.

    ** We'll work with this.

    ** I've made changes to it.

    MONDAY, FRIDAY: ABS


    SIDE BENDS 6 X 12 [ALTERNATING]
    SIDE CRUNCHES 4 X 30-35 [ALTERNATING]
    INCLINE SIT-UPS 3 X 15-20
    LEG RAISES 3 X 15-20
    KILLER CRUNCHES 2 X 20

    ** Drop 2 of these.

    TUESDAY: CHEST & BICEPS ** Just one day


    BENCH PRESS 4 X 6-12
    INCLINE DUMBBELL PRESS 3 X 8-10
    CABLE CROSSOVERS or PEC DECK or flat flyes 3 X 8-12
    INCLINE DUMBBELL CURLS or PREACHER CURLS 2 X 12-16 [ALTERNATING]; 2 X 8 [SIMULTANEOUSLY]
    WIDE-ARM GRIP CURLS 3 X 8-12


    THURSDAY: SHOULDER & BACK

    BENT-OVER BARBELL ROWS 3 X 8-12
    WIDE-GRIP FRONT CHIN-UPS 3 X FAILURE
    SEATED CABLE ROWS 3 X 8-12
    HYPEREXTENSIONS 3 X 8-12
    SEATED DUMBBELL SHOULDER PRESS 4 X 8-12
    FRONT DUMBBELL RAISES 2 X 16 [ALTERNATING]; 2 X 8 [SIMULTANEOUSLY]
    LATERAL DUMBBELL RAISES 2 X 12-15
    DUMBBELL or BARBELL SHRUGS 3 X 15



    SUNDAY: LEGS & TRICEPS

    SQUATS 4 X 10-12
    HACK SQUATS 2 X 10-12
    STIFF-LEGGED DEADLIFTS 3 X 8-12
    STANDING CALF RAISES 4 X 12-15
    TRICEPS PARALLEL-BAR DIPS 3 X 10-15
    LYING TRICEPS EXTENSIONS 3 X 10-12


    ** Personally, I would completely revamp the routine. Focus on complound movements, as heavy as possible. Focus on progression.

  6. #5
    Canadian Juggalo Twiztid's Avatar
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    or just do the Body For Life Challenege

    http://www.bodyforlife.com

    OK, OK! I am sorry, but it's working for me. This is the last time I promote it to others hehe...

    ok, give me hell... I am ready for it.

    Twiztid

    *this place rocks!*
    Stay Down With The

    Runnin' with the Hatchet.. like WHUT?!?

  7. #6
    Senior Member
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    Thanks for the help on my routine - I've made some changes, and cut the chest & biceps work down to once a week.

    I've posted the new schedule below with Paul's changes, but I did keep a few exercises (such as pull-ups), which I mainly use as either a warm-up or warm-down set. However, further suggestions would be much appreciated.

    I do have a few more questions. First of all, I notice that I'm supposed to be taking 170g - 200g of protein supplements a day. That adds up to nearly 8 servings. In a $24 bottle of protein supplement you typically get about 32 servings. So that means I need to spend nearly $25 every 4 days! That is tough on a college budget. Are there any cheaper ways to bulk up?

    Secondly, to give you guys a better idea about my diet, here is what I would eat in a typical day.

    BREAKFAST - CEREAL or OATMEAL w/ BAGEL (no cream cheese)
    LUNCH - TURKEY SANDWICH (no mayo or oil), Potato Chips, Orange Juice, Milk, Apple, Banana
    DINNER - MEAT or PASTA, GARDEN SALAD (no dressing), HOT VEGETABLE, Orange Juice, Milk, BREAD, Frozen Yogurt

    I feel this is a pretty healthy diet, but I don't know if it is optimal for building muscle. I already know I need to eat more, but how much more? And what types of foods?

    Sorry about all the questions, I'm still very much a novice, but I figure it's better to learn this stuff while I'm still young.

    Here is the revised workout:

    MONDAY & FRIDAY: ABS

    SIDE BENDS or SIDE CRUNCHES 6 X 12 [ALTERNATING] / 4 X 30-35 [ALTERNATING]
    INCLINE SIT-UPS 3 X 15-20
    KILLER CRUNCHES 2 X 20

    TUESDAY: CHEST & BICEPS

    BENCH PRESS 4 X 6-12
    INCLINE DUMBBELL PRESS 3 X 8-10
    CABLE CROSSOVERS or PEC DECK or FLAT FLYS 3 X 8-12
    INCLINE DUMBBELL CURLS or PREACHER CURLS 2 X 12-16 [ALTERNATING]; 2 X 8 [SIMULTANEOUSLY]
    WIDE-ARM GRIP CURLS 3 X 8-12
    UNDERHAND PULL-UPS or CONCENTRATION CURLS 2 X FAILURE

    THURSDAY: SHOULDER & BACK

    BENT-OVER BARBELL ROWS 3 X 8-12
    WIDE-GRIP FRONT CHIN-UPS 3 X FAILURE
    SEATED CABLE ROWS or LATERAL PULLDOWNS 3 X 8-12
    HYPEREXTENSIONS 3 X 8-12
    SEATED DUMBBELL SHOULDER PRESS 4 X 8-12
    FRONT DUMBBELL RAISES 2 X 16 [ALTERNATING]; 2 X 8 [SIMULTANEOUSLY]
    LATERAL DUMBBELL RAISES 2 X 12-15
    DUMBBELL or BARBELL SHRUGS or DUMBBELL ROWS 3 X 15

    SUNDAY: LEGS & TRICEPS

    SQUATS 4 X 10-12
    HACK SQUATS 3 X 10-12
    STIFF-LEGGED DEADLIFTS 3 X 8-12
    STANDING CALF RAISES 3 X 12-15
    TRICEP PARALLEL-BAR DIPS 3 X 10-15
    ROPE EXTENSIONS 3 X 10-12
    LYING TRICEP EXTENSIONS 3 X 10-12





    [Edited by Leviathan on 02-13-2001 at 03:26 PM]

  8. #7
    As I Am Paul Stagg's Avatar
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    170g of protein a day, not 170g of protein supplements a day.

    You need to eat a lot more.

    I'd shoot for 6 meals, each about 400-500 cals, each with about 30g protein, carbs and fat split evenly.


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