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
    Senior Member
    Join Date
    Nov 2005
    Posts
    148

    WBB1 Routine and Plateauing

    I have been following the WBB1 routine since Nov 2005 (warmup set(s) are performed beforehand):


    Day 1 : Chest and Back

    Chest

    Flat Barbell Bench Press : 2 x 6-8 reps
    Low Incline Dumbbell Press : 2 x 6-8 reps
    Dips : 2 x 6-8 reps

    Back

    Chin ups : 2 x 6-8 reps
    Deadlifts : 2 x 6-8 reps
    Barbell Rows : 2 x 6-8 reps
    Shrugs : 1 x 10 reps

    Day 2 : OFF

    Day 3 : Legs

    Squats : 2 x 6-8 reps
    Hack Squats : 2 x 6-8 reps
    Leg Curls : 2 x 6-8 reps
    Straight Legged Deadlifts : 2 x 6-8 reps
    Standing Calve Raises : 4 x 10 reps

    Day 4 : OFF

    Day 5 : Shoulders, Triceps and Biceps

    Shoulders

    Military Press in Rack : 2 x 6-8 reps
    Seated Dumbbell Press : 2 x 6-8 reps
    Standing Lateral Raises : 2 x 10 reps

    Triceps :

    Narrow Grip bench Press : 2 x 6-8 reps
    French Press : 2 x 6-8 reps

    Biceps :

    Barbell Curls : 2 x 6-8 reps
    Hammer Curls : 1 x 6-8 reps

    Day 6 : OFF

    Day 7 : OFF

    Now my stats before starting this routine, (keep in mind this doesn’t mean I have never worked out. I just tried something new) were the following:

    Height 5’ 7”
    Weight 172lbs (do not know BF % --don’t care)

    After ~ 4 months of this routine I have the following stats:

    Height –still the same (what the hell? Aren’t you supposed to get taller from working out? ;-) )

    Weight ~190lbs

    Bench press went up from 200lbs to 250lbs
    Squat went from 225lbs to 275lbs
    Deadlift went from 0lbs to 250lbs (never did them before this routine)

    I have no complaints about this routine other than the fact that I am plateauing and I have not gained anything for 3 weeks or so in terms of size or strength.

    So I ask those that are more knowledgeable than me this:

    Is the next step in this routine to change the exercises or the amount of reps or both? Is Periodization something I should be incorporating? What would be the best method? Should I go to WBB2?

    My goal is this—my wife and I saw “Failure to Launch” and she swooned over Matthew McConaughey’s physique which I would classify as “muscular toned”. I am not like that at this point due to the fact I have been putting on size over the winter. I would like to start to go that route and I assume I will have to do more cardio. I realize I will probably lose some weight and size but I really would like to know if using weights with a rep range of 10-12 reps is going to be detrimental to my overall goal?

    Thanks.

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  3. #2
    Senior Member seK's Avatar
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    Aug 2003
    Posts
    1,457
    Better post your diet, you will receive a much more informed answer.

  4. #3
    Senior Member Anthony's Avatar
    Join Date
    Dec 2000
    Location
    Canada
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    12,020
    That is HUGE progress. Congrats!! You can't expect to maintain that pace forever, but I think you have a lot of room left for gains without getting too fancy. What type of progression scheme are you using? Have you taken a break?

    The biggest change to get "muscular toned" would be to clean up your diet. Losing body fat is about how you eat. Training certainly helps, but unless you are part of the genetically elite who can do whatever they want and still have abs, you'll need to make some changes.

    Post your diet in the nutrition forums and you'll get all the help you need.
    Facebook - BW166 SQ585 BP405 DL660 CL310

  5. #4
    Big, Strong, Fast Machine MJS's Avatar
    Join Date
    Sep 2005
    Location
    London
    Posts
    602
    Yes, amazing progress. If you enjoyed the WBB1 workout, you could always try the WBB2 workout, or switch your split entirely to something like Built's Baby Got Back routine, which I just started this week and am loving the pumps so far.
    "it's you against you, it's the paradox that drives us all"

    6'1", 206, 11.5%
    Bench: 285
    Squat: 275
    DeadLift: 335
    -------------
    Total: 895 and moving up.

    Check my progress and read more in My Journal.

  6. #5
    Senior Member
    Join Date
    Nov 2005
    Posts
    148
    Diet is the following (cannot give exact amounts but can give content):

    Meal 1: Oatmeal, Orange Juice, Skim Milk
    Meal 2: Fresh fruit, water
    Meal 3: Turkey and swiss (naked) on whole wheat, yogurt Green Tea
    Meal 4: Protein drink w/Dextrose + ~8oz of Almonds
    Meal 5preworkout) 16oz water + 1 scoop Creatine +2 granola bars
    Meal 6: Post workout shake (Protein powder + Dextrose) and whatever the wife makes for dinner, but it usually DOES NOT include beef of any kind. I usually get my sources of protein from chicken, turkey, beans, fish or soy.

  7. #6
    Senior Member Anthony's Avatar
    Join Date
    Dec 2000
    Location
    Canada
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    12,020
    I see a lot of carbs with little fat or protein. Repost this in the diet and nutrition form with calorie/protein/fat/carb numbers (enter the foods into www.fitday.com to get these values) and you'll get the advice you need.
    Facebook - BW166 SQ585 BP405 DL660 CL310

  8. #7
    Senior Member
    Join Date
    Nov 2005
    Posts
    148
    Quote Originally Posted by Anthony
    I see a lot of carbs with little fat or protein. Repost this in the diet and nutrition form with calorie/protein/fat/carb numbers (enter the foods into www.fitday.com to get these values) and you'll get the advice you need.

    http://www.wannabebigforums.com/showthread.php?t=76626

    Done.

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