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 10 of 10
  1. #1
    Wannabebig Member
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    Dec 2004
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    I Need A Good Workout Plan

    i've been looking for a good workout plan. i hear different theories and don't know which to believe works best. right now i have time to work out 3 days a week, tues, thursday, and saturday.
    right now i switched over from doing 2 sets of 10 for everything. now i do
    bench, squats, deadlifts and such. 5 sets of 5 (heavier weight obviously)
    biceps and tricepts 5 sets of 10
    shoulder press 5 sets of 8
    incline sit ups 3 sets of 20
    i prob. forgot something but basically stuff that hits bigger muscle groups is 5x5 and everything else is about 5x10. is that a good plan. and should i be doing full body workout tuesday, thursday, and saturday. that's what i'm doign but i dont' know if i should be taking breaks or something in between. thanks for any help.
    Last edited by wanna be buff; 12-09-2004 at 04:37 PM.

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  3. #2
    Wannabebig Member
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    by the way what are box squats

  4. #3
    Senior Member
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    you've got A LOT of reading to do my friend.

  5. #4
    Wannabebig Member
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    yeah i know. i've been reading some. i was just hoping to get a quick answer, but i guess there are no quick answers if you want something done right.

  6. #5
    I wannabebig!
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    Quote Originally Posted by wanna be buff
    by the way what are box squats
    squatting using a box

    sorry just had to say it...
    Last edited by ryuage; 12-09-2004 at 06:04 PM.

  7. #6
    Wannabebig Member
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    Heres my routine I don't know if it is that great but if you like it you can fine tune it.


    Day 1: Chest, Shoulders, Triceps

    Flat Dumbell Bench Press: 4x 6-8 reps
    Shoulder Press: 4x 6-8 reps
    Incline Barbell Bench Press: 4x 6-8 reps
    Close Grip Press : 4x 6-8 reps
    Military Press in Rack : 2 x 6-8 reps


    Day 2: Lower Body/Lower Back

    Squats: 5 x 6-8 reps
    Deadlifts: 4x6-8 reps
    Standing Calve Raises: 4x10 reps
    Stiff Legg Deadlifts 2 x 6-8 reps
    Good mornings - 2 x 10


    Day 3: Back, Biceps

    Bent Over Rows: 4x6-8 reps
    Chin ups: 4x6-8 reps
    Barbell Rows: 4x6-8 reps
    Shrugs: : 3x 10 reps
    Lat Pulldown 3x6-18 reps
    Barbell Curls : 2 x 6-8 reps
    Hammer Curls : 1 x 6-8 reps


    Day 4: Abs

    days 5 6 7 - rest

    Weighted Crunches 4x 10 reps
    Russian Twists 3x 10
    Last edited by notoriousjatt; 12-10-2004 at 01:09 AM.

  8. #7
    Werkin' it bigtime agentplaya1's Avatar
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    i have ADD so I cant look at your specific exercises, but I did notice that you have all those exercise days back to back. Put a rest day in between each of those workouts so you dont burnout and actually have some energy to go through each of those workouts.

    Day 1: lift
    Day 2: rest
    Day 3: lift
    Day 4: rest
    Day 5: lift
    Day 6: rest
    Day 7: rest
    yea that's right, be jealous

  9. #8
    Senior Member
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    Chandler, AZ
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    3 day split. Most people do MWF but you'll just be doing TuThSat. Nothing wrong with that as you have the same amount of rest days in between as someone on the MWF schedule. Your M is essentially Tu.

    My routine:

    Day 1 - Back,Biceps,Traps,Abs (Monday)
    -Deadlift
    -Lat pulldown
    -Rows
    -Pullups
    -Shrugs
    -Bicep curls
    -Hammer curls
    -Kneeling crunch

    Day 2 - Chest,Triceps (Wednesday)
    -Bench press (BB or DB, I alternate every week)
    -Incline bench press
    -Flys
    -Weighted dips
    -Skullcrushers
    -Tricep pushdown

    Day 3 - Shoulders,Legs,Abs (Friday)
    -Shoulder press
    -Rear delt row
    -Upright row
    -Leg press
    -Leg curl
    -Calf raise
    -Kneeling crunch

    Rest on all the other days.

    I do 3 sets with reps of 8, 6, and 4. But as someone said, you need to search and do a lot of reading. Find something and give it a try.

    A couple helpful sites
    -http://www.exrx.net/Lists/Directory.html
    -http://www.abcbodybuilding.com

    The MOST IMPORTANT thing is a GOOD DIET. Without it you are wasting your time in the gym and you won't see good gains, if at all. Also, plenty of sleep.
    Last edited by Stupendous; 12-10-2004 at 07:43 PM.

  10. #9
    Wannabebig Member
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    so by the way it looks it's better to do different parts on different days. is that right? cus i just do a full body workout every lifting day. so should i be giving myself more tim to recover. yeah i'm trying to eat better right now, and get more sleep. is 7 1/2 hours on weekdays and like 10 hrs on weekends enough. i don't really get as much sleep as i'd like during weekdays because of school.

  11. #10
    Senior Member
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    Quote Originally Posted by wanna be buff
    so by the way it looks it's better to do different parts on different days. is that right? cus i just do a full body workout every lifting day. so should i be giving myself more tim to recover. yeah i'm trying to eat better right now, and get more sleep. is 7 1/2 hours on weekdays and like 10 hrs on weekends enough. i don't really get as much sleep as i'd like during weekdays because of school.
    There are some routines that involve full body workouts. I prefer the split.

    7.5 should be ok. You can't make up for lost sleep (e.g. if you average 5.5hrs M-F you can't make up for it on the weekend by sleeping 12+hrs).

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