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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Thread: 4 Day Split...

  1. #1
    Senior Member y2klifter's Avatar
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    4 Day Split...

    Here's my routine...

    Monday:

    Biceps
    3 sets barbell curls 10-8-6
    3 sets hammer curls 8-8-8
    3 sets incline dumb 10-8-6

    Triceps
    3 sets overhead seated press 8-8-8
    3 sets machine pushdown (not sure of exact name) 8-6-6-6

    Tuesday:

    Shoulders
    4 sets military press 10-8-6-6
    3 sets front dumbell raise 8-8-8
    2 sets side dumbell raise 8-8
    3 sets upright rows 10-8-6

    Legs
    Presses, squats.

    Wednesday:
    OFF

    Thursday:

    Chest
    4 Sets bench press 15-10-8-5
    4 sets incline fly 8-8-8-8
    3 sets pullovers 8-8-8
    5 sets dips

    Friday:

    Back
    3 sets bent over rows (barbell) 10-8-6
    3 sets dumbell rows 8-8-8
    4 sets lat pulldown 8-8-8-8
    3 sets dead lifts 7-7-7

    Sat and Sun:

    Rest

    ANY COMMENTS, INSULTS OR SUGGESTIONS WOULD BE GREATLY APPRECIATED...
    Life ain't a track meet, it's a marathon.

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  3. #2
    Wannabe a Beast BigNic's Avatar
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    probably too much volume. Pretty low volume on the legs, maybe think about some more direct ham work since you insist on direct work for everything. I also dont understand the 9 sets for biceps andf only 6 for triceps. Either way thas too damn much arms.
    Beer helped slow down my metabolism.... -ozzyman

  4. #3
    Senior Member y2klifter's Avatar
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    Triceps

    I figured my triceps got some work on Chest day as well.
    Life ain't a track meet, it's a marathon.

  5. #4
    Magically delicious Shane's Avatar
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    Hehe. Look at the detail you gave for your upper body days and look at the detail for your leg days. Is that like a psychological sign of what you care about most?

    I don't think the volume is too much as long as you aren't going to failure on each set, are eating enough and resting enough. Like BigNic said, I'd throw in some direct hamstring work. Maybe you should throw in some SLDL's and leg curls?
    "you are like my yoda." - chops

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  6. #5
    Wannabebig New Member
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    Well first off ur routine sucks, your gonna end up looking like a swimmer, instead of on your chest day doing 16 sets which is usually considered detramental to training, try doing ten sets heavy with reps ranging from 4-10. As for biceps id say that looks about right but id throw some machine or cable work in there as well the fully exhaust the muscles. And your tricep routine is a joke, one day a week with six sets just isnt gonna cut it. Throw some tricep work in on chest or shoulder day as well. Back routine is weak. Leg routine? wait there isnt one.
    Last edited by TDiesel; 08-16-2004 at 10:13 PM.

  7. #6
    Senior Member donraja's Avatar
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    uhh... how come ur doing biceps, triceps and shoulders before chest and back?
    you should work larger muscle groups first... a better split going by what u have would be:

    monday: chest
    tuesday: back
    wednesday: rest
    thursday: legs
    friday: bis/tris/shoulders

    *I think u only need roughly 2 exercises for bis/tris and even shoulders since they'll be hit on ur chest and back days.

  8. #7
    As I Am Paul Stagg's Avatar
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    How long have you been lifting?

    What are your goals?

    Height, weight, and approximate bodyfat %?
    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.

  9. #8
    Wannabe a Beast BigNic's Avatar
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    And your tricep routine is a joke, one day a week with six sets just isnt gonna cut it. Throw some tricep work in on chest or shoulder day as well. Back routine is weak. Leg routine? wait there isnt one.

    I think he already has way too much bicep/tricep work as it is.

    And when you said that you didnt want to do any more tricep, because you thought your chest and delt work hit tris also, the same can be said for the additional bicep work your getting off of your back routine.
    Beer helped slow down my metabolism.... -ozzyman

  10. #9
    Senior Member geoffgarcia's Avatar
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    isn't that a 7 day split?

    Monday: Biceps/Triceps
    Tuesday: Shoulders/Legs
    Wednesday: Rest
    Thursday: Chest
    Friday: Back
    Sat: Rest
    Sun: Rest

    thats 7 days then repeat.
    not 4 days then repeat

  11. #10
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    in my opinion I think its to much work, your going to have to eat like a fat man to grow. Plus you are borderline overtraining. To be sure I would cut down the amount of exercises, try splitting it up into two times a week, body grows better that way.

    EX: MONDAY: Chest: 5 pyramiding sets of 8 reps (dumbellpresses) Back: 5 pyramiding sets of 8 reps (dumbellrows) biceps: 5 pyramiding sets of 8reps (choose exercise) triceps: 5 pyramiding sets of 8 reps (choose exercise) Forearms: 5 pyramiding sets of 8 reps (wrist curls) Cardio: 30-60min (choose cardio)

    TUESDAY: Squat: 5 pyramiding sets of 8 reps SquatStanceCalfRaises: 5 pyramiding sets of 8 reps Quads: 5 pyramiding sets of 8 reps (Quad Raises) Cardio: 10-30min

    THURSDAY: biceps: 5 pyramiding sets of 8reps (choose exercise) triceps: 5 pyramiding sets of 8 reps (choose exercise) Forearms: 5 pyramiding sets of 8 reps (wrist curls) Cardio: 30-60min (choose cardio)

    FRIDAY: Legpress: 5 pyramiding sets of 8 reps Hamstrings: 5 pyramiding sets of 8 reps CalveRaises: (machine this time) 5 pyramiding sets of 8 reps Cardio: 10-30min (bike)

    Sunday: Cardio: 30-60min

    every week its the same thing, but with different exercises, and different reps

    this is how my rep scheme goes:
    1stweek: 5 sets of 8
    2ndweek: 5 sets of 10
    3rdweek: 5 sets of 6
    4thweek: 5 sets of 12
    repeat

  12. #11
    Senior Member y2klifter's Avatar
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    Thanks for advice and insults, exactly what I wanted...

    I'm 5'11 @ 195 LBS, counting calories right now tyring to loose some weight. I'm eating between 2300-2500 per day. Whole Grain Breads, Chicken, Yogurt, Whey protein etc etc.

    My Tricep routine is weak because I've read that triceps get a lot of work on chest day, maybe I was mistaken.

    Yes I must do more leg work.

    If the general opinion is the load is too much, I will try a reduction, and maybe re-organize the split.


    Thanks everyone!
    Life ain't a track meet, it's a marathon.

  13. #12
    Senior Member y2klifter's Avatar
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    How about this instead?

    M - CHEST / TRI

    CHEST 9 SETS / TRI 9 SETS

    T - BACK / BI

    BACK 12 SETS / BI 9 SETS

    W - CARDIO

    T - SHOULDERS/LEGS

    SHOULDERS 12 SETS / LEGS 20 SETS

    F - CHEST / TRI / BI

    CHEST 6 SETS (HEAVY)/ TRI 2 SETS / BI 2 SETS (HEAVY)

    S - OFF

    S - CARDIO


    P.S.

    Max Barbell Bench is 230lbs
    Max Barbell Curl is 105lbs

    @ the current time.

    Goal is to get stronger and bigger!
    Last edited by y2klifter; 08-17-2004 at 01:36 PM.
    Life ain't a track meet, it's a marathon.

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