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 7 of 7
  1. #1
    Wannabebig Member
    Join Date
    Jan 2005
    Posts
    10

    Please Critiqiue this

    I am only new to this whole working out thing and realise that given I am a hard gainer eating is probably more important if I want to put on any mass.

    Having said that I just wanted to make sure that what I have been doing is on the right track

    Any help would be great

    Day 1 Legs and Calves

    Leg extensions 10-15 reps 4 sets
    Squats 10-15 reps 3 sets
    Hamstring Curls 10-15 reps 3 sets
    Leg Press 10-15 reps 3 sets
    Pyramid Leg extensions 20-15-10-5 1 set (drop weight each change in rep)
    Calf Raises 10-15 reps 5 sets

    Day 2 Chest and Triceps

    Bench 10-15 reps 4 sets
    Inclined Dumbbell Bench 10-15 reps 3 sets
    Cable Crossovers 10-15 reps 3 sets
    Dips 15-20 reps 3 sets
    ricep Pushdowns 20-30 reps 3 sets

    Day 3 Cardio/Off 20-60 Minutes

    Day 4 Back and Biceps

    Lat Pull-downs 10-15 reps 4 sets
    Rows 10-15 reps 3 sets
    Standing bent-over rows 10-15 reps 3 sets
    Alternating dumbbell 10-15 reps 3 sets
    Curls 10-15 reps 3 sets
    Standing barbell curls 10-15 reps 3 sets
    Preacher curls 10-15 reps 3 sets

    Day 5

    Shoulders and Traps Military Press 10-15 reps 4 sets
    Upright Rows 10-15 reps 3 sets
    Front/Side Dumbbell Raises 10-15 reps 3 sets
    Dumbbell Shrugs 10-15 reps 6 sets

    Day 6 Cardio/Off 20-60 Minutes

    Day 7 Car dio/Off 20-60 Minute

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  3. #2
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720
    too much. try this.

    Day 1 Legs and Calves
    Squats 10-15 reps 3 sets
    Leg Press 10-15 reps 3 sets
    Calf Raises 10-15 reps 5 sets

    Day 2 Chest and Triceps

    Bench 10-15 reps 4 sets
    Inclined Dumbbell Bench 10-15 reps 3 sets
    Tricep Pushdowns 20-30 reps 3 sets

    Day 3 Cardio/Off 20-60 Minutes

    Day 4 Back and Biceps
    Standing bent-over rows 10-15 reps 3 sets
    Lat Pull-downs 10-15 reps 4 sets
    Alternating dumbbell 10-15 reps 3 sets
    Preacher curls 10-15 reps 3 sets

    Day 5

    Shoulders and Traps
    Military Press 10-15 reps 3 sets
    Upright Rows 10-15 reps 2 sets
    Front/Side Dumbbell Raises 10-15 reps 2 sets
    Dumbbell Shrugs 10-15 reps 6 sets

    Day 6 Cardio/Off 20-60 Minutes

    Day 7 Car dio/Off 20-60 Minute
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  4. #3
    Wannabebig Member
    Join Date
    Jan 2005
    Posts
    10
    oh ok cool my problem is that there is so much conflicting info on the net that I have no idea what to do- its all really confusing when you are just a beginner.

  5. #4
    Mostly healed up! PizDoff's Avatar
    Join Date
    Sep 2003
    Location
    TO, Canada
    Posts
    2,864
    Adam's is very good.

    Notice he placed the larger compound exercises at the beginning.
    This is to all the most strength and muscle gains when you are more fresh and can focus on the compound lifts.

  6. #5
    Wannabebig Member
    Join Date
    Jan 2005
    Posts
    10
    Thanks for that- Nice to find this place

    The other routine was taking me like over an hour to finish which I thought was too much.

  7. #6
    Born Into Pain Brotherofiron's Avatar
    Join Date
    Dec 2004
    Location
    Middlefield, CT
    Posts
    0
    But are two excersizes enough for chest?
    CLEAN BULKIN' LIKE A VULKIN'!!

    18 years old
    180lbs

    Bench--300lbs (as of 2/23/07)
    Deads--415lbs (as of 2/20/07)

  8. #7
    Senior Member
    Join Date
    Jun 2004
    Posts
    288
    Quote Originally Posted by Brotherofiron
    But are two excersizes enough for chest?
    Yes. Especially for someone new to lifting.

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