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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    Powerman, could you tell me a good mass-gaining routine for 3x a week?

    My stats: 17, 130-135 lbs, 5'-9"

    I want to gain strength/size/weight.

    Could you give me a good 3-day split routine? I'm a beginner so would basic compound movements like flat bench be better than decline/incline?

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  3. #2
    Player Hater PowerManDL's Avatar
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    On the compound movements, those should always be a foundation of your training, regardless of experience.

    For just three days, I'd do a pull/push/legs type split. Try this one out:

    Monday-

    Deadlift- warmup, then 1x6, 1x8
    Pullup- 3x5
    Row- 2x8
    Curl- 2x8

    Wednesday-

    Bench Press- warmup, then 1x5, 1x10
    Dip- 3x5
    Flye- 2x8
    Tricep Extension- 2x6

    Thursday-

    Squat- warmup, then 1x8 or 4x3, depending on how your legs feel.
    SLDL- 3x6
    Leg Press- 2x8
    Abs- a few heavy sets

    Of course, as with any program I give out, that's just an outline. You'll have to change it according to what works for you.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  4. #3
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    Looks good to me, thanks man

  5. #4
    Senior Member hemants's Avatar
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    Looks like a good routine.

    Only thing is not everyone can do squats and deadlifts in the same week (ie. overworking the lower back) so try it and see how you feel.

    Also, one set of dumbell presses on Wednesday before the tricep extensions probably wouldn't hurt either.

  6. #5
    Senior Member MonStar1023's Avatar
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    I was going to suggest the same thing that PowerManDL suggested.. looks good bro.


  7. #6
    Bigger fewl
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    Yea, looks good, but put in some direct shoulder work

    Personally I would take out a set of dips and add a set or two of db shoulder presses.
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  8. #7
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    Originally posted by PowerManDL
    Monday-

    Deadlift- warmup, then 1x6, 1x8
    Pullup- 3x5
    Row- 2x8
    Curl- 2x8

    Wednesday-

    Bench Press- warmup, then 1x5, 1x10
    Dip- 3x5
    Flye- 2x8
    Tricep Extension- 2x6

    Thursday-

    Squat- warmup, then 1x8 or 4x3, depending on how your legs feel.
    SLDL- 3x6
    Leg Press- 2x8
    Abs- a few heavy sets
    I have a few [easy] questions.

    (1) For the deadlifts, do I use the same weight for the 2nd 2 sets? (1x6, 1x8)? What I mean is, should I fail on the 6th rep, then decrease the weight and fail on the 8th rep?

    (2) Pullups: Wide-grip, shoulder-width grip, or close grip? overhand or underhand?

    (3) Rows: Are dumbbell rows o.k.? Don't have a good way to do barbell rows :/

    (4) Curls: EZ-curl or dumbbells?

    (5) Benchpress: fail on 5th, then decrease weight and fail on 10th?

    (6) Abs: My upper "4-pack" protrudes a lot more than my lower abs (not as far as my chest, but almost). How can I make them "flat" or "even" so that it doesn't look like I have a "bubble" under my chest??

    Thanks for the help
    Last edited by jww13; 01-31-2002 at 07:45 PM.

  9. #8
    Push powerlifting heathj's Avatar
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    Powerman, no offense or anything, but if you can make such great routines, how come you're not hyuuuuuuuuuge?

  10. #9
    Player Hater PowerManDL's Avatar
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    Because that doesn't interest me. Strength and performance do. I only train for mass in as much as I need a certain degree for the previous two factors. Other than that, I could care less how "hyooge" I am.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  11. #10
    Push powerlifting heathj's Avatar
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    How come you're not humongously strong?

  12. #11
    Player Hater PowerManDL's Avatar
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    Keep watching my journal.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  13. #12
    . Delphi's Avatar
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    I liek that routine.

    As far as direct shoulder work goes: If you do an upright press movement instead of either bench press or dips (or even in addition to them), you probably don't need to do isolation shoulder exercises.



    ****
    I guess it depends on your definition of direct shoulder work. I consider an overhead press to be a compound exercise. I consider shoulder isolation movements to be lateral and front raises, maybe the evil (shudder) upright rows. Da Chicken may feel differently.
    Last edited by Delphi; 02-01-2002 at 05:12 AM.

  14. #13
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    Powerman could you answer some of those questions I posted a few replies ago? thanks

  15. #14
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    powerman, a few questions,
    why do you recommend increased reps for the 2nd set of bench and deads? Why not increased weight? Also, why is the squat sets/reps different from the other exercises? Just curious.

    jww13,
    I know your questions were directed to powerman, but like he said, "You'll have to change it according to what works for you." For questions 2-4 its not really going to matter that much, try them all and see which one you like best. As for 1 & 5, he'll have to answer, but #6 could just be the way you're built. At 5'9" 130lbs you're obviously not fat and just trying to lose some flab. So I'd say your best bet is to increase your chest and/or lower ab size. Try throwing some leg raises into your ab workout.

    This brings me to a question. We all know that overtraining can lead to an actual decrease in muscle size. What does everyone think about training the abs everyday, purposely overtraining them in attempts to reduce the barrel belly look?

  16. #15
    Player Hater PowerManDL's Avatar
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    Originally posted by jww13


    I have a few [easy] questions.

    (1) For the deadlifts, do I use the same weight for the 2nd 2 sets? (1x6, 1x8)? What I mean is, should I fail on the 6th rep, then decrease the weight and fail on the 8th rep?


    Yes

    (2) Pullups: Wide-grip, shoulder-width grip, or close grip? overhand or underhand?


    Up to you.

    (3) Rows: Are dumbbell rows o.k.? Don't have a good way to do barbell rows :/


    Up to you.

    (4) Curls: EZ-curl or dumbbells?


    Up to you.

    (5) Benchpress: fail on 5th, then decrease weight and fail on 10th?


    Yep.

    (6) Abs: My upper "4-pack" protrudes a lot more than my lower abs (not as far as my chest, but almost). How can I make them "flat" or "even" so that it doesn't look like I have a "bubble" under my chest??


    Ab work and diet.

    Originally posted by King Daniel
    why do you recommend increased reps for the 2nd set of bench and deads? Why not increased weight?

    Because I feel that's a better way to increase mass while still focusing on strength.

    Also, why is the squat sets/reps different from the other exercises?


    Because you've already done deadlifts earlier in the week, and pretty heavy. One heavy set of 8 or a few sets of triples should be all you need.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  17. #16
    Wannabebig Member
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    "Because I feel that's a better way to increase mass while still focusing on strength. "

    I don't understand how decreasing the weight would increase mass or strength. Explain please.

  18. #17
    Bored Teenager DelveyBoy's Avatar
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    LOWER ABS

    (6) Abs: My upper "4-pack" protrudes a lot more than my lower abs (not as far as my chest, but almost). How can I make them "flat" or "even" so that it doesn't look like I have a "bubble" under my chest??
    try doing leg lifts.lie flat,ankles together lift legs up then back down.DO NOT TOUCH THE FLOOR WHEN COMING DOWN

  19. #18
    Player Hater PowerManDL's Avatar
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    Originally posted by King Daniel
    "Because I feel that's a better way to increase mass while still focusing on strength. "

    I don't understand how decreasing the weight would increase mass or strength. Explain please.
    As long as you're generating muscular tension above a given level, you'll stimulate muscular growth. An 8RM is in that zone.

    I do it that way to concentrate on the "strength" set first, then the "size" set (Yes, I know that you're getting both in those ranges).
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  20. #19
    Super Elite shredder's Avatar
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    heres an upper body routine. Do 3 sets of 8-10 reps , 2-3x a week:

    bench press
    behind neck military press
    upright rows
    curls
    reverse curls
    lying DB tricep extension
    tricep pulldown
    bent BB row
    pullovers
    *front/back pulldown
    *wrist curls
    *pull ups and dips

    *= optional exersizes , i do 'em all the time
    age:22
    weight: 155?
    height: 5'9"

    -LONGER TERM GOALS-
    benchpress: 275x1
    military press: 160x1
    deadlift: 405x1

  21. #20
    Player Hater PowerManDL's Avatar
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    Boy do I hope that was a joke.

    Otherwise I'll have to severely pummel you for introducing retardation into my thread.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  22. #21
    Super Elite shredder's Avatar
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    if ur talkin to me then NO it wasnt a joke. ive useing this routine for about a year and added a lot of muscle mass , my dad also used it minus the tricep pulldowns and went from 10 in arms to 15 1/2 inch arms in the 2 yrs he used it. If u dont like the workout then fine i dont give a **** but keep ur comments to urself cuz i dont wanna hear them , got it
    age:22
    weight: 155?
    height: 5'9"

    -LONGER TERM GOALS-
    benchpress: 275x1
    military press: 160x1
    deadlift: 405x1

  23. #22
    Player Hater PowerManDL's Avatar
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    LOL

    You're funny for a curl jockey.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  24. #23
    Senior Member
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    dayummmmmmmm!!!

  25. #24
    Gaglione Strength Chris Rodgers's Avatar
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    Originally posted by PowerManDL
    LOL

    You're funny for a curl jockey.

    Hahaha
    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

  26. #25
    As I Am Paul Stagg's Avatar
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    Play nice.

    Why don't we help shredder understand why his suggestion is a poor one.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

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