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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Results 1 to 9 of 9
  1. #1
    Wannabebig Member
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    Apr 2006
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    6

    this is my routine is that over training

    i know i'm over training that hinders my muscle gains although i'm an endomorph i am supposed to make gains fast
    this is my routine any body can help me with an idea for a best way to a4-5 days split ???



    day1 chest
    4sets flat bar bench press 8-10 reps
    3 sets flat dumbell press 6-8 reps
    3 sets inclined bar press 8-10
    3 sets inclined dumbell press 8-10
    2 sets cable flyes 12-15reps


    day2 back

    4 sets wide grip lat pulldowns(cable) 10-12 reps
    4 sets cable rows 8-10 reps
    3 sets barbell bent over barbell row 8-10 reps
    3 sets one arm dumbbell row 8-10 reps
    3 sets reverse grip pull down 10-12 reps

    day 3 rest


    day 4 shoulders
    4 sets seated barbell raises behind the neck
    3 sets dumbell seated press
    4 sets front raises
    4 sets lateral side raises
    4 sets rear bent-over lateral raises
    3 sets dumbell shrugs

    day5 arms

    biceps
    3 barbell curls 6-8 reps

    3 setsalternating dumbell curls 6-10 reps
    3 sets two arms high cable curl (sometimes with dumbbells 8-10 reps)
    2 sets hammer curls

    triceps

    3 sets french dumbbell over head extensions 8-10 reps
    3 sets skull crushers 8-10 reps
    3 sets cables push downs 12-15 reps
    3 sets kick backs 10-12 reps

    day6
    legs

    4 sets squats 15-20 reps
    4 sets hack squats 12-15 reps
    4 sets seated calves pushes
    4 sets dead lifts (hamstrings)

    day 7 rest
    i do abs and lower back occassionaly
    cardio 4-5 days per week to cut (workout lasts maximum 45 minutes)

    i'm 172 cm height 79kg weight

    pls send me ur workouts and tell me what's wrong with what i'm doing what's the best number of sets per body part and what's the best 4-5 days split? (i've got lots of energy i can't sit a lot without going to the gym so i don't believe in 3 days splits)

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  3. #2
    Senior Member getfit's Avatar
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    montreal quebec
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    you have way to much going on, have you progressed with this split?way to much emphasis on upper body, just to much going on
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  4. #3
    WILLbebig crunkdizzle's Avatar
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    okinawa japan
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    your overtraining big time

    chest.. no need for dumbell and barbell inclines AND flat, drop one of each (you can alternate, bb incline and db flat or vice versa)

    back.. drop one of the rows and reverse grip pulldowns, and add deadlifts

    shoulders.. drop the 1st and 5th workout

    bi's.. drop the cable curls

    tri's.. drop the french extention

    legs.. its good but i would substitute stiff leg deads instead of regular deads
    20 yrs old
    6'2" 210 lbs
    9% BF
    bench 330 x 2
    squat 415 x 8


    once a marine always a marine

  5. #4
    Wannabebig Member
    Join Date
    Apr 2006
    Posts
    6
    ok i guess i got the point in chest training i'll eliminate one of flat and one of inclined ok what about adding weighted dips instead??? and what works better dumbbell flyes inclined and flat or cable flyes........something else what about the rear deltoids if i eliminate rear bent over raises i won't be doing rear deltoids what do u think?????

  6. #5
    Wannabebig Member
    Join Date
    Apr 2006
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    for the guy called getfit yeah i only progresses for 3 month or 4 and now i stopped progressing it's been about 4 months without progress that's y i posted this i knew at last i'm doing too much.....

  7. #6
    Senior Member getfit's Avatar
    Join Date
    Jul 2004
    Location
    montreal quebec
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    17,449
    honestly review your training split carefully, shorter sets /reps
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  8. #7
    Senior Member
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    Mar 2005
    Location
    cleveland, uk
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    0
    try and keep your working sets to no 10-14 for bigger body parts and 4-7 for smaller ones seem to work well for me and alot of people on this site
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  9. #8
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    I'm a cali kid
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    Quote Originally Posted by assassin
    ok i guess i got the point in chest training i'll eliminate one of flat and one of inclined ok what about adding weighted dips instead???
    IMO if you're to add dips, I'd only do one bench exercise prior to that. Dips are quite challenging as it is. But you can try it out I guess, because I'm one to prefer lower volume myself.

    Quote Originally Posted by assassin
    and what works better dumbbell flyes inclined and flat or cable flyes
    Always free weights over machines. Dumbbells

    Quote Originally Posted by assassin
    ........something else what about the rear deltoids if i eliminate rear bent over raises i won't be doing rear deltoids what do u think?????
    You don't need to do so much direct work for your deltoid heads. Your rear deltoid heads are already getting hit pretty hard on your Back day from your Pulldowns and Rows.


    --Already some good advice given in this thread, I suggest you take it. Good luck with your training.
    Last edited by fixationdarknes; 04-27-2006 at 04:15 AM.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  10. #9
    Wannabebig Member
    Join Date
    Apr 2006
    Posts
    6
    Cool Guys Thnx So Much 4 All

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