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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  1. #1
    considering lipo Skinny Fat's Avatar
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    My Hypothetical Routine

    Alright, I'd like to cut from 195 to 170 over the next 5-6 months. I'm working on the diet, but right now I'd like some input on this potential routine, hypothetically starting Jan. 1.

    My first draft of 'the routine':

    SUNDAY:
    Squat 5x5
    Bench 5x5
    DL 5x5
    Chins 5x5
    Abs

    MONDAY: Rest/aerobic

    TUESDAY:
    Chest/Shoulder/Tricep/Forearm
    Decline Bench 10-8-6
    Flies 10-8-6
    Military 10-8-6
    Shrugs 10x3
    Skullcrushers / Close-grip 10x3
    Twist the rope on the pipe x3

    WEDNESDAY:
    Bicep/Back/Legs/Abs
    Squat 12-10-8
    Pulldowns 10-8-6
    Seated Rows 10-8-6
    BB curls 10-8-6
    Hammer curls 10-8-6
    Lunges to failure
    Calf raises 10x3
    Leg ext 10x3
    Abs

    THURSDAY:
    Chest/Shoulder/Tricep/Forearm
    Decline Bench 10-8-6
    Flies 10-8-6
    Military 10-8-6
    Shrugs 10x3
    Skullcrushers / Close-grip 10x3
    Twist the rope on the pipe x3

    FRIDAY:
    Bicep/Back/Legs/Abs
    Squat 12-10-8
    Pulldowns 10-8-6
    Seated Rows 10-8-6
    BB curls 10-8-6
    Hammer curls 10-8-6
    Lunges to failure
    Calf raises 10x3
    Leg ext 10x3
    Abs

    SATURDAY: Rest/aerobic

    Alright, what's the consensus? Overtraining, undertraining, missed body parts, or a just plain dumb split? Remember, this is my 'cutting' exercise, and I basically want to build a strong, skinny base that I can start from when I start bulking. Trust me when I say I have plenty of strength potential I can tap into while cutting. Thanks for any advice, guys.

    Don't ask for a lighter load. Ask for a stronger back.


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  3. #2
    Ex-Manwhore KingWilder's Avatar
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    that seems like a lot to me...I thought cutting had more to do with a strict diet and moderate lifting, but I'd wait and see what people like getfit, built, etc. have to say
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  4. #3
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    Too much volume.

  5. #4
    Former Fatass Unreal's Avatar
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    Too much. If your lifting heavy, I couldn't see this lasting long. Sunday alone is a full body workout, then you hit every again 2/3 times a week.
    Nick V

  6. #5
    Senior Member Sensei's Avatar
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    It looks like you are doing a full-body routine 5x/week (w. 20+ sets in each training session) with one or two aerobic sessions also - I think this is way too much.

  7. #6
    considering lipo Skinny Fat's Avatar
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    okay...



    So, where do I start cutting out? I like the idea of doing a 'big exercises' day on Sunday, with rest before and after, and work out the other four days. I'm not planning on lifting extraordinarily heavy during my cutting period... Would the suggestion be to keep the four days of lifting, but break it up as Chest/Tris, Legs, Back/Bis, Chest/Tris (rotating weekly)? Or just cut it down to three days a week full-body?

    Aerobic sessions optional depending on how I feel - I wouldn't worry about that breaking me down, since if it does, I'll stop...

    Thanks!

    Don't ask for a lighter load. Ask for a stronger back.


  8. #7
    Former Fatass Unreal's Avatar
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    Lift heavy. 4 days is fine, but split it up properly. I do a 4 day split on my cut, and have had great results. Chest/Tris one day, Legs, Back/Biceps, and shoulders/delts one day. Base your days beginning with a heavy compound lift. On chest day I start with benching, or back day I start with deads, on leg day I start with squats. Once you hit the compounds, then you can do 1 or 2 isolation exercises.

    Basically, look at WBB1. Look at its volume, and how they split up the exercises, and do something like that, if not exactly what it says.
    Nick V

  9. #8
    Senior Member
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    Quote Originally Posted by Unreal
    Basically, look at WBB1. Look at its volume, and how they split up the exercises, and do something like that, if not exactly what it says.
    :withstupi

    If not comfotable making your own routine, then use WBB1. Or you could look through some journals and possibly find something that may fit you better.

  10. #9
    Senior Member
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    Quote Originally Posted by Skinny Fat
    Alright, I'd like to cut from 195 to 170 over the next 5-6 months. I'm working on the diet, but right now I'd like some input on this potential routine, hypothetically starting Jan. 1.

    My first draft of 'the routine':

    SUNDAY:
    Squat 5x5
    Bench 5x5
    DL 5x5
    Chins 5x5
    Abs

    MONDAY: Rest/aerobic

    TUESDAY:
    Chest/Shoulder/Tricep/Forearm
    Decline Bench 10-8-6
    Flies 10-8-6
    Military 10-8-6
    Shrugs 10x3
    Skullcrushers / Close-grip 10x3
    Twist the rope on the pipe x3

    WEDNESDAY:
    Bicep/Back/Legs/Abs
    Squat 12-10-8
    Pulldowns 10-8-6
    Seated Rows 10-8-6
    BB curls 10-8-6
    Hammer curls 10-8-6
    Lunges to failure
    Calf raises 10x3
    Leg ext 10x3
    Abs

    THURSDAY:
    Chest/Shoulder/Tricep/Forearm
    Decline Bench 10-8-6
    Flies 10-8-6
    Military 10-8-6
    Shrugs 10x3
    Skullcrushers / Close-grip 10x3
    Twist the rope on the pipe x3

    FRIDAY:
    Bicep/Back/Legs/Abs
    Squat 12-10-8
    Pulldowns 10-8-6
    Seated Rows 10-8-6
    BB curls 10-8-6
    Hammer curls 10-8-6
    Lunges to failure
    Calf raises 10x3
    Leg ext 10x3
    Abs

    SATURDAY: Rest/aerobic

    Alright, what's the consensus? Overtraining, undertraining, missed body parts, or a just plain dumb split? Remember, this is my 'cutting' exercise, and I basically want to build a strong, skinny base that I can start from when I start bulking. Trust me when I say I have plenty of strength potential I can tap into while cutting. Thanks for any advice, guys.

    I've wiped better things out of my buttcrack. Do WBB1 and go from there.
    JESUS KICKS ASS!

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  11. #10
    Senior Member deeder's Avatar
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    Quote Originally Posted by big ol' boy
    I've wiped better things out of my buttcrack. Do WBB1 and go from there.
    Interesting way of saying it...
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

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