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 12 of 12
  1. #1
    Pimpology Professor
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    Belleville, IL
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    Ok i realy do not know what routine to go with. Getting frustrated.

    Either A)

    monday-Back/biceps/calfs

    back-Seated row 3x8
    bent over row OR cable row 3x8
    medium grip chins 3x8
    close grip pulldowns 3x8
    deadlifts 3x8
    barbell curl 3x8
    dumbell curl 3x8
    dumbell hammer curls supersetted with static holds 3x8
    seated calf raise 3x15

    Calfs: HARD: u start and do 20 reps with a weight that lets u do NO MORE than 20, have a rest ONLY till the burning stops(5-8 seconds),then do some more, as many as possible, if u can do more than 7-8 your not using enough weight,rest till the burning stops,7-8 more reps,rest a few seconds,repeat till u reach 75 reps,it'll take about 3 minutes



    tuesday-chest/triceps/abs

    barbell bench press 3x8
    incline dumbell press 3x8
    dumbell flyes 3x8
    pec deck 3x8:then do dumbell pullovers
    cable puchdowns 3x8
    single arm dumbell tricep extension 3x8
    dips 3x8
    pick 2 ab excersises and do 3x12 for each



    Wensday-off



    thursday-shoulders/traps/neck
    miltary barbell press 3x8
    front raises 3x8
    side lateral raises 3x8
    upright rows with an EZ curl bar 3x8
    barbell shrugs 3x8
    dumbell shrugs 3x8
    weighted neck extension 3x8
    weighted neck flexion 3x8


    Friday:
    Squats 3x8
    leg press 3x8
    leg curls 3x8
    reverse leg curls 3x8
    single leg reverse curls 3x8
    good mornings 3x8
    standing calf raises superset with reverse calf raises
    then 2 ab exersises of your choice each 3x12 as before


    60 seconds between sets, 90 between different excersises










    Or B)


    Monday

    Bench Press: 2 sets x 5 reps
    Weighted Dips: 2 sets x 10 reps
    Skull Crushers: 2 sets x 8 reps
    Calf Raises: 2 sets x 20 reps
    Full Squats: 3 sets x 10 reps

    Full squats are defined as squats with a shoulder width or narrower stance during which the trainee squats down as deeply as possible. This style ends up with the trainee's buttocks being very close to the floor at the bottom of the movement. Great care must be taken with this exercise to not bounce out of the bottom of the movement. The connective tissues of the knee could be injured if this were to occur. You must either use a spotter for this movement or have safety catches setup which will allow you to rack the bar if the movement is taken to failure (the catches should be setup just below the depth the bar will reach during the movement).

    Tuesday

    T-bar Rows: 3 sets x 6 reps
    Dumbbell Shoulder Presses: 2 sets x 6 reps
    Barbell Curls: 3 sets x 8 reps

    Thursday

    Bench Press: 2 sets x 8 reps
    Incline Press: 2 sets x 8 reps
    Skull Crushers: 2 sets x 8 reps
    Deadlifts: 3 sets x 3 reps
    Calf Raises: 2 sets x 20 reps

    Friday

    Wide Grip Chins: 2 sets x as many as possible
    Curl Grip Chins: 2 sets x as many as possible
    Dumbbell Shoulder Presses: 2 sets x 8 reps
    Dumbbell Hammer Curls: 2 sets x 8 reps

    Each of the sets listed above are what I call 'working' sets. These sets are to be taken to concentric failure (you get stuck on the rep) or very close to it. I strongly recommend training to failure, but some trainees benefit from stopping 1-2 reps short of failure.




    I can not choose which 1, because i don't know which will benefit me better. I'm sick of going to the gym not knowing what i should be doing.

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  3. #2
    Pimpology Professor
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    May 2004
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    Help would be greatly appreciated. I hate going into the gym and trying to remeber what i need to do.

  4. #3
    Wannabebig Member
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    Although this has nothing to do with the workout plan you specifically posted, i've had tremendous results with HST. It's a great program. Read about it here:

    www.hypertrophy-specific.com

  5. #4
    Pimpology Professor
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    Hey where at in IL? I'm in belleville.

  6. #5
    En botella whey! Max-Mex's Avatar
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    Dorchester, MA
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    4,808
    Quote Originally Posted by J_weik
    Help would be greatly appreciated. I hate going into the gym and trying to remeber what i need to do.

    Maybe you should write it down and take the info with you so you don't forget.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  7. #6
    Pimpology Professor
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    Yea i'm gonna do that. But i can't decide which to go with

  8. #7
    Senior Member rapidshoter's Avatar
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    HST ... do a search on that.
    Saddam: "Bush is the real criminal"

  9. #8
    skinny white boy
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    Make your own routine. No reason to follow a specific routine, only specific principles.

  10. #9
    Bodybuilding Mythbuster
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    Yeongsan. South Korea
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    Quote Originally Posted by J_weik


    Or B)


    Monday

    Bench Press: 2 sets x 5 reps
    Weighted Dips: 2 sets x 10 reps
    Skull Crushers: 2 sets x 8 reps
    Calf Raises: 2 sets x 20 reps
    Full Squats: 3 sets x 10 reps

    Full squats are defined as squats with a shoulder width or narrower stance during which the trainee squats down as deeply as possible. This style ends up with the trainee's buttocks being very close to the floor at the bottom of the movement. Great care must be taken with this exercise to not bounce out of the bottom of the movement. The connective tissues of the knee could be injured if this were to occur. You must either use a spotter for this movement or have safety catches setup which will allow you to rack the bar if the movement is taken to failure (the catches should be setup just below the depth the bar will reach during the movement).

    Tuesday

    T-bar Rows: 3 sets x 6 reps
    Dumbbell Shoulder Presses: 2 sets x 6 reps
    Barbell Curls: 3 sets x 8 reps

    Thursday

    Bench Press: 2 sets x 8 reps
    Incline Press: 2 sets x 8 reps
    Skull Crushers: 2 sets x 8 reps
    Deadlifts: 3 sets x 3 reps
    Calf Raises: 2 sets x 20 reps

    Friday

    Wide Grip Chins: 2 sets x as many as possible
    Curl Grip Chins: 2 sets x as many as possible
    Dumbbell Shoulder Presses: 2 sets x 8 reps
    Dumbbell Hammer Curls: 2 sets x 8 reps

    Each of the sets listed above are what I call 'working' sets. These sets are to be taken to concentric failure (you get stuck on the rep) or very close to it. I strongly recommend training to failure, but some trainees benefit from stopping 1-2 reps short of failure.




    I can not choose which 1, because i don't know which will benefit me better. I'm sick of going to the gym not knowing what i should be doing.

    A is far too much volume. B looks to be a safer bet. That said bench only once a week. Put your leg work together. Move benchs and dips to together.
    Deadlift separately from chest and put any bicep work at the end of your back workout.


    So something like this.

    Monday

    Squat: 3x10
    Leg press: 3x10
    Extensions/leg curls: 2x10
    Calf raises 3x8


    Wednesday

    Bench press: 3x8
    Dips: 2x (as many as possible)
    Incline press: 2x10
    Pressdown : 2x10


    Friday

    Deadlift: 3x10
    Chins: 2x (as many as possible)
    T-bar rows: 2x8
    Barbell curls: 3x8



    Abs can be done at the end of the workouts about twice a week
    Last edited by Songsangnim; 06-06-2004 at 06:17 PM.

  11. #10
    Pimpology Professor
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    is far too much volume. B looks to be a safer bet. That said bench only once a week. Put your leg work together. Move benchs and dips to together.
    Deadlift separately from chest and put any bicep work at the end of your back workout.


    See that kind of takes out the reason why i couldn't choose. With the way you said to do it, its still only work any given area 1 time a week.

  12. #11
    Senior Member benny's Avatar
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    I'm doing exactly what you have for B and it is working great for me.
    if you're gonna be dumb, you gotta be tough

  13. #12
    Bodybuilding Mythbuster
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    5,907
    Quote Originally Posted by J_weik
    is far too much volume. B looks to be a safer bet. That said bench only once a week. Put your leg work together. Move benchs and dips to together.
    Deadlift separately from chest and put any bicep work at the end of your back workout.


    See that kind of takes out the reason why i couldn't choose. With the way you said to do it, its still only work any given area 1 time a week.
    As long as you hit the weights hard and heavy there is no real reason why you should work "any given area" MORE than one time per week. More is not better, more is only more. Sometimes it can be better, most often it is not. However if you want to hit each area twice a week, by all means experiment with that. But the risk of overtraining increases the more you train. And the more you train, the more sleep and food you may require.

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