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
    There may be hope yet. JustinASU's Avatar
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    all muscles, twice per week

    Can some of you guys that train everything twice per week throw out your splits for me to sample? I want to start doing that and I dont know how to start designing that type of routine without overtraining (esp. overtraining my lower back because of squats and deads)

    The only split I've seen so far is a simple push/pull with legs on the pull day but that seems pretty tough to fit all of that in there, plus my back would crumble if I put heavy deads and squats on the same day.
    Credulous at best
    Your desire to believe in
    Angels in the hearts of men.
    But pull your head on out of your hippie haze
    And give a listen
    Shouldn't have to say it all again

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  3. #2
    Wannabebig New Member HahnB's Avatar
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    Mon:

    Flat Bench (light day, 4 sets of 5 )
    Close Grip Bench
    BB Row
    Chins
    BB curl
    abs

    Tues: rest

    Wed:
    Military press
    Lateral Raise
    Squat
    Leg ext
    calf ext
    lunges

    thrus:rest

    Friday:
    Flat Bench (2 heay sets reps 6 and under)
    Close grip bench
    1 set of incline db bench
    Dips
    BB row
    Chins

    Sat:
    This day can be used as a 2nd squatting day, or a rest day. All depends on how my legs feel. Also, I can deadlift today instead of sun.
    ABS

    Sun: deadlift if I didnt do it previous day

    On either one of my chest days I may throw in hammer curls or an extra bicep exersise, depending on how I feel.

    I know a ton of guys on here doing twice or 3x a week routines, I'm also interested in seeing lots of them
    My brother and I were brutal. I once chased him around the house with a spoon that I put on the burner. I burned that little pricks leg. -sharkall2003

    Then I saw a little african boy sleeping, and I thought...that is little Okeke. he is tired from herding all the goats and the big goat got away today - Rock

  4. #3
    HomeYield WillKuenzel's Avatar
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    Feb 2002
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    In trying to hit everything twice a week, I would rotate deads and squats. Maybe even cycle through them so that you aren't doing that.

    4 weeks of just squat related and then 4 weeks of deadlifted related. Don't try to do both on the same day or in the same week to failure or you will be overtraining real quick.
    What is elite?
    "Those who work the hardest often complain the least." -anonymous
    Pain is inevitable. Suffering is optional.

  5. #4
    Senior Member
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    Jul 2003
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    3,028
    I used to do..
    Sunday - Upperbody
    Monday - Lowerbody
    Tuesday - Upperbody
    Wednesday - Lowerbody
    Thursday - Upperbody
    Friday - Lowerbody
    Saturday - Off

    I used really high volume, but the intensity wasn't 100% on all lifts, except maybe for squats, bench, and a few things here and there. But I hurt my knee doing leg extensions so I had to cut out the leg work, stupid cheap machine. It worked well for the few weeks I did it, made real nice improvements on the squat, about 30lbs-40lbs or more.


    Now I just train instinctively.
    I just started doing legwork again today, lunges, no squats yet, so I might start doing legs on their own day every once in a while. Basically on any given day I will do either
    Fullbody
    Upperbody
    Lowerbody
    Chest/Tri/Shoulder
    Back/Bi

    I find instinctive training keeps me from overtraining and lets me work the muscles 2-3 times a week. If you are looking for a set routine though, Hahn's routine is really sharp.

  6. #5
    Wannabebig Member The Munster's Avatar
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    Oct 2003
    Location
    Houston, TX, USA
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    15
    Monday:
    Chest--5 sets (3 sets 1st exercise, 2 sets 2nd exercise)
    Back--5 sets
    Bis--4 sets (2 sets 1st & 2nd exercise)
    Calves--4 sets
    Lowerback--3 sets

    Tuesday:
    Quads--5 sets
    Hamstrings--4 sets
    Delts--5 sets
    Tris--4sets
    Traps--3 sets

    Wednesday: off

    Thursday:
    repeat Monday's muscle groups with completely different exercises

    Friday:
    repeat Tuesday's muscle groups with completely different exercises

    Do deadlifts on either Monday or Thursday but not both. Do heavy rowing on the workout you aren't deadlifting.
    Do squatting on Tuesday or Friday but not both. Do heavy leg presses on the workout you aren't squatting.

    You get the idea.

    Hope this helps.

    The Munster
    Hard work spotlights the character of people: some turn up their sleeves,
    some turn up their noses, and some don't turn up at all.

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


    "Woman is the most fiendish creation ever devised to bedevil the days of man."
    --Ulysses Evertt McGill


    This is my world! You're just a squirrel...trying to get a nut!

  7. #6
    Journalist galileo's Avatar
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    Jul 2002
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    9,289
    Hey Justin, send me an email (galileo@wannabebig.com) and I'll discuss a decent program with you.

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