The Five Biggest Contradictions in Fitness
Latest Article

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
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 4 of 4

Thread: Newb Routine

  1. #1
    Banned tj_muller's Avatar
    Join Date
    Oct 2005
    Location
    NY
    Posts
    103

    Newb Routine

    I've been lifting for about 4 months. Doing a routine kind of like WBB (3 day split).
    I was thinking about changing it to what I have below. I'm feeling under challenged.
    Would you suggest this 5 day split for a beginner?

    Monday: Shoulders
    Military press 3 x 8,6,6
    Seated DB 3 x 8,6,6
    Lateral Raises 4 x 12
    Seated Lat Raises 3 x 8
    Tuesday: Back, Calves
    Deadlifts 5 x 12,8,6,6,4 (Increasing weight after 1st 2 sets)
    Bentover BB Rows 3 x 8
    Pull ups 2 x 6-12
    Dumbbell Rows 3 x 8-12 (each arm)
    Standing Calf Raise 5 x 12-15
    Wednesday: Chest
    Dips 3 x 8
    Incline Bench Press 4 x 12,8,8,6 (Increasing weight after 1st set)
    DB Bench Press 4 x 8-10
    DB Flyes 3 x 10-12
    Push-Ups With Feet Elevated 2 x 20 (weighted) *is this really going to do anything for mass?
    Thursday: Legs
    Squats 4 x 12,10,8,8 (increasing weight after 1st set)
    Lunges 2 x 8-10
    Straight Legged Deadlifts : 3 x 6-8
    Standing Calve Raises : 5 x 12-15
    Hack Squat: 3 x 8
    Friday: Biceps, Triceps
    Hammer Curl 3 x 8
    Alternate Curls 5 x 8
    Barbell Curl 3 x 8-12
    Lying Dumbbell Tricep Extension 3 x 8
    Standing Dumbbell Triceps Extension 3 x 8
    Skull Crusher 3 x 8
    Kick Backs 3 x 8
    Saturaday + Sunday Rest:
    x

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    As I Am Paul Stagg's Avatar
    Join Date
    Dec 2000
    Location
    Baltimore, MD, USA
    Posts
    8,668
    With 4 months of lifting, I wouldn't bother with that. There is no need for you to split everything up like that.

    Stick with the basics.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  4. #3
    Senior Member deeder's Avatar
    Join Date
    Oct 2005
    Location
    Canada
    Posts
    2,255
    Forget the shoulder day, do a set of military press on your chest day. I would drop the pushups and the DB flyes as well.

    On your leg day, forget the hack squats and throw in one exercise for bicep and tricep. Drop the arm day.

    There's lots of people around here with good 4 day splits, check some journals out.
    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)

  5. #4
    Banned tj_muller's Avatar
    Join Date
    Oct 2005
    Location
    NY
    Posts
    103
    Thanks, I'll do that.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •