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Thread: Looking for feedback on this routine / advice (sorta wbb1)

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  1. #1
    Wannabebig Member
    Join Date
    Aug 2005

    Looking for feedback on this routine / advice (sorta wbb1)

    Quick background.
    I'm coming off a 2 month break after a nasty broken metacarpal.
    Posted my routine i'm doing on another forum.
    It's a modified version of WBB1 to better suit me (i've been lifting for about 4 years now, semi serious, going to be very serious from now).
    I'm an ectomorph, and am focusing on gaining weight / mass.

    This is the routine i'll be doing:

    doing a modified version of it.

    Chest / back:
    Bench - 3 x 6-8
    Incline dumbell press - 3 x 6-8
    Dips - 2-3 sets of 8-12 reps

    Chinups - 3 x 6-8 (using weights to maintain max reps)
    Rows - 3 x - 8-10
    Shrugs - 3 x 8

    Squat machine - 3 x 8-10
    Leg curls - 3 x 8-10
    Hamstring curls - 3 x 8-10
    Calf raises - 3 x 10-12

    Shoulders / Biceps / Triceps:
    Military press - 2 x 8
    Dumbell press - 2 x 10
    Lat raises - 2 x 10-12
    Dips (low) - 3 x 8
    Tricep extentions - 2 x 8-12
    Barbell curls - 3 x 8-10
    Hammer curls 1 x 8

    on alternating days.
    and this is the comments and advice i was given about WBB1 and my routine.

    Its just a general dumb bodybuilder routine. Not enough frequency, too much specialisation, training to failure, all the common mistakes bb'ers make.

    Not that you can't gain off it, but there are much more effective ways to train which require less recovery and exert quicker physique changes.

    The notion of a bulking and cutting routine is another dumb thing bb'ers have. Until you are carrying substantial size and are in a position where you need to start working on specalised muscle groups (bigger long head of tris, bigger upper chest, etc etc) to tweak your phsyique, your routine shouldn't change if your bulking or cutting. The idea of bulking and cutting in itself is rather dumb too.

    Seeings as you like to workout 3 days a week I'd suggest;

    Workout A:
    Bench Press
    Barbell Row
    Dumbbell Shoulder Press
    Chins (shoulder width pronater or suipated (sp) grip depending on strength)

    Workout B:
    Full Squats
    Standing calf Raises
    Abdominal Work (crunches, leg raises, situps)

    Alternate those two workouts, so one week your doing A twice, B once, the next your doing B twice.

    If you want some more variety you can further include;

    Workout A2:
    Dumbbell Row
    Lat Pulldown (shoulder width grip)
    Incline Dumbbell Press

    Workout B2:
    Full Front Squats
    Stiff Legged Deadlifts
    Calf Raises
    Abdominal Work (crunches, leg raises, situps)

    Rep range would be 5 reps. More for calfs and abs.

    As your coming back from a 2 month layoff, start with just 2x5 for each compound exercise, and add another set each fortnight (6 workouts total) until you reach 5x5. Keep weight constant during sets. Increase the weight as you see fit. DO NOT GO TO FAILURE. Stretch thoroughly after workouts and do warmup sets.
    my thoughts.
    1) i'm aiming for progressive overload and mass, so what's the problem with training till failure (or close).

    2) doesn't seem to target the biceps / tris at all.

    3) 5 sets of 5 reps? for me (ecto) i've found that 3 sets of 8 reps works well.

    anyway, just looking for some feedback from those in the know.

  2. #2
    Senior Member
    Join Date
    Jul 2002
    What are your stats for height, weight and big three? How much size have you gained over the last 4 years and what does your diet look like? I would recommend including deadlifts and sldl. You could prob trash a lot of the isolation type exercises and focus mainly on compound exercises. Some people respond very well to a bodybuilder style program, while other repsond very well to a compound lift style program. You just have to figure out what has worked for you and what will continue to work for you

  3. #3
    Just watch me ... Built's Avatar
    Join Date
    Feb 2005
    The 5x5s are a nice compromise between hypertrophy and strength, IMHO. Not the only rep strategy you want, but a good one for the heavy compounds, at least in my experience.

    Bis get hit hard with back, tris with chest and shoulders (and some lat work) - some of the best arms I've seen are on people who do little to NO isolated bicep or tricep work.

    My arms are pretty good (for a chick anyway lol!) and I hardly do any direct bicep or tricep work - maybe 6 sets for each in a given week.

    You need deads and SLDLs/RDLs. Trust us.


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