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 6 of 6
  1. #1
    Wannabebig New Member
    Join Date
    Dec 2004
    Posts
    4

    My workout routine, criticism needed

    Hey all,
    I'm 16 years old, almost 5'10, i weigh between 137-141lbs or so...
    anyways i've been working out for the past year, but it's basically been just messing around and slacking off. For the past month and a half or so i've actually been working out seriously. I just need criticism/help on my routine...

    day 1- chest and tri's
    day 2- back and bi's
    day 3- shoulders and legs
    day 4- rest

    day 1- chest and tri's
    day 2- back and bi's
    day 3- shoulders and legs
    day 4- rest

    I just keep going with that. I do a few different exercises for each muscle and i do about 3 sets of each exercise, it usually goes like, first set - 8 reps, second set - 6 reps, third set - 4 reps (those are to failure). Abs i work on all the time, and i run/do cardio almost everyday.

    I just would like some advice on my routine. I really want to build some good mass and get bigger...besides help with the routine, my last question is, what should my diet be like to gain mass but also get my six pack for this summer?...I was thinking i put on mass for a while, then come begining of summer, i trim down whatever extra i have so you can see that six pack (i can lose any extra weight/fat fast)...Thanks for the help

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  3. #2
    Bodybuilding Mythbuster
    Join Date
    Oct 2001
    Location
    Yeongsan. South Korea
    Posts
    5,907
    Quote Originally Posted by jasonj
    Hey all,
    I'm 16 years old, almost 5'10, i weigh between 137-141lbs or so...
    anyways i've been working out for the past year, but it's basically been just messing around and slacking off. For the past month and a half or so i've actually been working out seriously. I just need criticism/help on my routine...

    day 1- chest and tri's
    day 2- back and bi's
    day 3- shoulders and legs
    day 4- rest

    day 1- chest and tri's
    day 2- back and bi's
    day 3- shoulders and legs
    day 4- rest

    I just keep going with that. I do a few different exercises for each muscle and i do about 3 sets of each exercise, it usually goes like, first set - 8 reps, second set - 6 reps, third set - 4 reps (those are to failure). Abs i work on all the time, and i run/do cardio almost everyday.

    I just would like some advice on my routine. I really want to build some good mass and get bigger...besides help with the routine, my last question is, what should my diet be like to gain mass but also get my six pack for this summer?...I was thinking i put on mass for a while, then come begining of summer, i trim down whatever extra i have so you can see that six pack (i can lose any extra weight/fat fast)...Thanks for the help

    You will need to be more specific. What exercises do you do and what is your diet like (what are your main foods and how many calories (approx) are you eating? Then people will be able to give advice that is close to your goals.

  4. #3
    Wannabebig New Member
    Join Date
    Dec 2004
    Posts
    4
    I'm pretty sure my workout routine is fine, seeing a nice difference already actually...

    chest- bench, then incline or decline bench, then DB butterflies
    tri's- tricep pushdowns, kickbacks, dips
    back - lat pulldowns, seated rows
    bi's - straight bar curls, DB curls sitting down, concentration curls
    shoulders - shrugs, upward rows

    it's always something like that...

    So my main thing i need help with is the eating part, i'm almost 5'10, only weigh 140, wanna pack on some major mass...I can try to explain what my diet is like now but it's not very easy because i've never really concentrated on it or thought about what i was eating too much, definitely never counted calories lol...just starting to get serious now...So i figure i start eating about 6 good meals a day, eating a lot of protein, lotta chicken and stuff, basically start eating like a mad man...i also have a nice protein/weight gainer drink that i'll start taking 2-3 times a day

  5. #4
    Canucks Fan Hockey66's Avatar
    Join Date
    Apr 2004
    Location
    Canada
    Posts
    1,670
    For triceps lose the kickbacks and put in skullcrushers or overhead DB extensions.

    For back add in deadlifts and pullups (if you can do any) or barbell/dumbell rows.

    Lose one or two of the bicep exercises. You already work them with back.

    Shoulders add military/dumbell press, lateral raises or something like that. Shrugs are traps not delts, which is actually as part of your back (many people work then with shoulders anyway).

    To pack on mass eat TONS of food. It doesn't even have to be clean, jsut very calorie dense. Try to take in around 4000 cals per day. Do heavy compound movements, for 4 - 6 reps.
    Age: 18
    Height: 5'10
    Weight: 205

  6. #5
    Wannabebig New Member
    Join Date
    Dec 2004
    Posts
    4
    Thanks hockey, alright i'll change some of that stuff in my workout, and yeah i can do pullups and stuff...what you said sounds good to me.
    I'm proly bout half an inch taller than you, but i'm 20 pounds lighter, i wanna get close to your weight, that sounds about right. thanks for the help...i can eat a lot so i will, my protein is also a weight gainer drink so that will help a lot, a ton of calories in it, i'll be drinking 2-3 of those a day...

    Time to get eatin!

  7. #6
    Bodybuilding Mythbuster
    Join Date
    Oct 2001
    Location
    Yeongsan. South Korea
    Posts
    5,907
    Quote Originally Posted by jasonj
    I'm pretty sure my workout routine is fine, seeing a nice difference already actually...

    chest- bench, then incline or decline bench, then DB butterflies
    tri's- tricep pushdowns, kickbacks, dips
    back - lat pulldowns, seated rows
    bi's - straight bar curls, DB curls sitting down, concentration curls
    shoulders - shrugs, upward rows

    it's always something like that...

    So my main thing i need help with is the eating part, i'm almost 5'10, only weigh 140, wanna pack on some major mass...I can try to explain what my diet is like now but it's not very easy because i've never really concentrated on it or thought about what i was eating too much, definitely never counted calories lol...just starting to get serious now...So i figure i start eating about 6 good meals a day, eating a lot of protein, lotta chicken and stuff, basically start eating like a mad man...i also have a nice protein/weight gainer drink that i'll start taking 2-3 times a day
    What the other fellow said. Also squat. I don't see anything for your legs above. Regardless working your legs hard will enable you to pack on mass all over your body. Your body will only permit a certain amount of disproportion. If you have thin legs it is not likely that you will have a good or even decent upper body, although it is possible.

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