The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s 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
    Banned KingJustin's Avatar
    Join Date
    Sep 2002
    Location
    Atlanta, GA
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    3,025

    Routine Critique .. eh

    Hey.. I'd like to keep this brief, but at the same time I know it annoys the hell out of people to see almost no information about a person's goals, background, or routine. For that reason, I'll try to include all 3 in as short a space as possible. Basically, I'm looking for you guys to take a look at the routine I have outlined and tell me what kind of changes I need to make (perhaps a lot). This could have gone on the bodybuilding forum, but I don't want advice on how to do a 5-day-a-week-kill-one-muscle-a-day routine to be honest.

    Background/stats:
    I'm 18yo (19 in May), 6'3, 215 lbs (morning weight, on creatine) at about 9% bf .. my wingspan is ~6'7
    I have been training since I turned 16, when I was 140 lbs and running cross country
    My training the past 1.5 years has consisted of Westside mainly, though I just finished Kyle's Russian Bench routine with amazing results. I was benching 170 x 10 going in (I had done more in the past, but the first semester this year my diet was terrible), and I just hit 270 on the final day (yesterday), after all my work sets. I was extremely pleased, though a little sore going in. Since I just finished this, I planned on going light for the first week on ME bench.
    My sticky point on bench is about where my elbows hit 90 degrees (a few inches off my chest), and I bench with elbows in/powerlifter form.
    I feel like I have an ability to carry a pretty high workload without overtraining. Last summer my routine was similar to this one and it wasn't much of an issue. I have progressed since then in being able to carry a bigger workload.

    Goals:
    (March 25 - Aug 8)
    #1 - Bulk to 225 with absolute minimum body fat gain … Long term (and by that hopefully within a year or two); 225 lbs off creatine at 8% body fat (which is a gain of about 17 lbs of muscle)
    #2 - Increase bench press to 315
    #3 - Significantly Bigger Traps
    ---- (the top 3 are really big goals for this summer, the rest are a little bit less important)
    #4 – Improve all around cardiovascular ability
    #5 - Hypertrophy order: (Traps), Biceps, Forearms/Wrists, Back Width, Chest, Shoulders, Lower back (hit mainly for injury prevention), triceps, back mass, abs, thighs, glutes ... I hit my neck hard at school but over the summer I don't really have a machine, school ending May 4
    #6 - Overall strength increases, espeially in finding a good base for deadlifts

    Summer Plan:
    Monday:
    ME Bench
    ...March 28, April 4, 18 – Close Grip Bench Press
    ...April 25, May 2, 9 – Pause Bench at 90 degrees
    ...May 16 – Max Bench
    ...May 23 – AA workout
    ...May 30, June 6 – 2 Board Press
    ...June 13, 20 – 3 Board Press
    ...June 27, July 4 – 5rm Wide Grip Bench Press
    ...July 11 – AA Workout
    ...July 18, 25 – 5rm, 1rm Narrow Grip Bench Press
    ...Aug 1, 8 – 3rm, 1rm Bench
    Heavy Pin Press or Close Grip Bench Press
    ...5 sets x 5 reps
    Military Press
    ...3 sets x 5-10 reps
    Tricep Pushdowns
    ...2 sets x 7-12 reps


    Tuesday:
    Deadlifts
    ...5 sets x 5 reps
    Shrugs or variation (DB Shrugs, BB Shrugs, Machine Shrugs, Seated Shrugs)
    ...5 sets x 8-15 reps
    Hypertrophy Row Machine or Cable Rows
    Hypertrophy Reverse Curls


    Wednesday:
    Cardio
    ...March 30 - 3 x 400m 120 sec Rest Intervals
    ...April 6 – 4 x 400m 120 sec RI
    ...April 13 – 5 x 400m 120 sec RI
    ...April 20 – 4 x 400m 120 sec RI
    ...April 27 – 5 x 400m 120 sec RI
    ...May 4 – 6 x 400m 90 sec RI
    ...May 11 – 7 x 400m 90 sec RI
    ...May 18 – 5 x 400m 90 sec RI
    ...May 25 – 60 second jog, 20 s. fast run x 6
    ...June 1 – 60 second jog, 20 s. fast run x 7
    ...June 8 – 60 second jog, 20 s. fast run x 8
    ...June 15 – 60 second jog, 20 s. fast run x 7
    ...June 22 – 60 second jog, 20 s. fast run x 8
    ...June 29 – 60 second jog, 20 s. fast run x 9
    ...July 6 – 60 second jog, 20 s. fast run x 10
    ...July 13 – 60 second jog, 20 s. fast run x 7
    ...July 20 – 15 minute run
    ...July 27 – 15 minute run
    ...Aug 3 – 15 minute run


    Thursday:
    DE Bench Press
    Tricep Extensions or DB Tricep Extensions
    ...5 sets x 7-10 reps
    Hypertrophy DB Incline
    Hypertrophy Rear Deltoid Raises


    Friday:
    ...March 27 – 3 x 400m 120 sec Rest Intervals
    ...April 3 – 4 x 400m 120 sec RI
    ...April 10 – 5 x 400m 120 sec RI
    ...April 17 – 4 x 400m 120 sec RI
    ...April 24 – 5 x 400m 90 sec RI
    ...May 1 –6 x 400m 90 sec RI
    ...May 8 – 7 x 400m 90 sec RI
    ...May 15 – 5 x 400m 90 sec RI
    ...May 22 – 60 second jog, 20 s. fast run x 6
    ...May 29 – 60 second jog, 20 s. fast run x 7
    ...June 5 – 60 second jog, 20 s. fast run x 8
    ...June 12 – 60 second jog, 20 s. fast run x 7
    ...June 19 – 60 second jog, 20 s. fast run x 8
    ...June 26 – 60 second jog, 20 s. fast run x 9
    ...July 3 – 60 second jog, 20 s. fast run x 10
    ...July 10 – 60 second jog, 20 s. fast run x 7
    ...July 17 – 2 minute hill repeats (run up, walk down, repeat)
    ...July 24 – 2 minute hill repeats (run up, walk down, repeat)
    ...July 31 – 2 minute hill repeats (run up, walk down, repeat)
    ...Aug 7 - 2 minute hill repeats (run up, walk down, repeat)


    Saturday:
    DE Power Cleans
    ...8 sets x 3 reps, then work up to around 90% of 1rm
    Light Straight Leg Deadlifts
    ...2 sets x 8-15 reps
    Weighted Chins
    ...5 sets x 5 reps
    Hypertrophy Curls


    Sunday
    Morning, every other week:
    Long Distance Cardio … run between 30 minutes to 1 hour

    Evening:
    Hypertrophy Wrist Curls
    Hypertrophy Abs


    Hypertrophy – Goal is hypertrophy, so the most important part is progressive overload. I’ll do 2-4 week cycles, mixing up volume and both kinds of intensity (% of 1 rep max and Mentzer style). Generally, it will look something like this:
    High Volume Cycle – 5-12 sets, 6-12 reps, not to failure, 1-3 minute rests … try not to drop the weight too much.
    Strength Cycle – 2-6 sets, 4-6 reps, longer rest periods, don’t drop the weight
    Failure Cycle – 2-4 sets x 8-12 reps, going to failure on all but maybe the first set, dropping weight as needed.
    Recovery Cycle – 2-3 sets, 6-12 reps, not to failure.
    Heavy – Rest until recovered; do not lift to failure; keep weight constant and improve each week
    Not specified – A bit of a mix …
    Max Effort (ME) – Stay under 7 reps the whole time. Lots of sets, heavy weight, never to failure, eventually going for a max out (1, 3 or 5 reps). For exercises that are repeated 2 or 3 times, start by going for a 3 rep max and then go for the 1 rep max the next week or two.
    Dynamic Effort (DE) – 8 sets x 3 reps for speed. On bench the weight should be about 50% of 1rm and stay constant, and on Power Cleans it should increase each week, staying between about 50% and 85% of 1rm. Follow with one set at around 90% of 1rm each week.
    AA workout – Lots of dynamic reps and heavy reps …
    Train light on Thursdays preceding max bench and both Mondays/Thursdays following an AA workout.

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  3. #2
    B+D+S = 1 Massive Mofo
    Join Date
    Mar 2005
    Location
    Savannah, GA
    Posts
    408
    looks like you have everything planned out neatly..
    Past (4Jul05) | Present (22Nov05)
    Weight - 205 | 217
    BF - 26% | 22%
    Max Bench - 230| 295
    Max Dead - 240 | 275
    Max Squat - 240 | 315
    Total: [710] | [885]

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