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 16 of 16
  1. #1
    Wannabebig Member
    Join Date
    Apr 2006
    Posts
    7

    Routine help needed!

    Hello guys!

    I am 5'11'' and 174. Been working out for few months and have had some gains, looking to bulk and below is my workout routine. was wondering if you could give me any suggestions etc..

    Thanks

    Day1

    Triceps dips
    Hammer curls
    Skull Crushers
    Preacher curls

    Day2

    Bench Press
    Close grip Bench press
    Incline dumbbell flyís
    Barbell shrugs
    Back press
    Dead lifts
    Upright row

    Day3

    Front/Back Squats
    hack squats
    Lunges
    Hanging leg raises
    Incline leg raises
    Ab crunches


    Day4

    Back press
    Straight arm Lat pulldowns
    Reverse pushdowns
    One-arm dumbbell rows
    Barbell Bent rows
    Seated dumbbell tricep extensions
    Good mornings

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Banned
    Join Date
    Mar 2004
    Posts
    722
    Read The 433436 Other Posts On This Front Page About This Exact Same ****ing Subject

  4. #3
    Senior Member DNL's Avatar
    Join Date
    Nov 2004
    Posts
    1,808
    not quite sure how your routine is structured.

    Day 1: Arm
    Day 2: chest/back/shoulder (i'm assuming "Back Press" is behind neck shoulder press) /deadlift
    Day 3: leg(quad)/ 3 differents ab exercises.
    Day 4: shoulder/back/tricep/hammies-lowerback

    what are your goals?

  5. #4
    Wannabebig Member
    Join Date
    Apr 2006
    Posts
    7
    I have been doing this routine for some months and its given me some gains, but since I started to come to this site I have started to re-think. I am looking to bulk and can somebody give me a good routine. I tried to understand bgb but pretty confused :s

  6. #5
    considering lipo Skinny Fat's Avatar
    Join Date
    Nov 2005
    Location
    O - HI - O
    Posts
    534
    I suggest you don't use that routine. Ever.

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


  7. #6
    considering lipo Skinny Fat's Avatar
    Join Date
    Nov 2005
    Location
    O - HI - O
    Posts
    534
    Built even wrote out a sample of BGB for you in the article:

    SAMPLE WORKOUT

    Day 1: Horizontal push pull, calves, and abs

    Rack pulls 5x5 (direct, hard, strength range)

    Bent-over rows 3x8 (hypertrophy range)
    (If you do a third, Hammer Rows 3x10-12)

    Chest:

    Flat bench 5x5

    Incline dumbbell press 3x8
    (if you do a third, Incline cable flyes 3x10-12)

    Calves: (soleus) 3x12-20 seated calf raises. Pause at the bottom

    Abs: 3 sets of 8-12, weighted

    Day 2: Quad dominant, hamstring accessory. Biceps.

    Quads:

    Full squats 5x5

    Leg press 3x8

    Hamstrings:

    Leg curls or high foot placement leg press 3-4 sets of 12-20

    Biceps:

    Seated alternating bicep curls 5x5

    Hammer curls 3x8-12

    Day 3: Vertical push-pull, calves, abs
    Width-Back:

    Chins 5x5

    Hammer high rows 3x8
    (if you do a third, Hammer Behind the Neck rows or lying pullovers 3x12)

    Shoulders: (I like to warm up with bent over side laterals, which work the often-neglected rear delts anyway – 3x10)

    Arnold Press or Military Press 5x5

    Standing side laterals 3x8

    Calves: (gastrocs) standing or donkey calf raises, 3x8-10

    Abs: 3 sets of 8-12, weighted

    Day 4: Hamstring dominant, quad accessory. Triceps.
    Hamstrings/glutes:

    Romanian Deadlifts 5x5

    Good mornings or high foot placement leg press 3x8

    Quads:

    Walking lunges or seated leg extensions 3x12-20

    Triceps:

    Skullcrushers, Dips, or between bench dips 5x5

    Cable pressdowns 3x8-12

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


  8. #7
    Wannabebig Member
    Join Date
    Apr 2006
    Posts
    7
    Ok, since I got access to basic weights and a bench..


    Day 01

    Rack pulls 5x5
    Bent over rows 3x8
    Bench 5x5
    Incline dumbbell press 3x8
    Seated calf raises 3x12-20
    Abs 3x8-12

    Day 02

    Full squat 5x5
    Hack squat 3x8
    Bicep curls 5x5
    Hammer curls 3x8-12

    Day 03

    Chins 5x5
    Hammer rows 3x8
    Military press 5x5
    Side laterals 3x8
    Standing calf raises 3x8-12
    Abs 3x8-12

    Day 04

    Deadlifts 5x5
    Good mornings 3x8
    Lunges 3x12-20
    Skull crushers 5x5

    How does that sounds??
    What are the good ab workouts that I can do??

    Thanks guys

  9. #8
    Just watch me ... Built's Avatar
    Join Date
    Feb 2005
    Posts
    9,912
    For day 2, do some sissy squats or split squats or lunges after the full squats.

    For day four, do RDLs for the deadlifts. If you have room do walking lunges for the quad accessory work that day. Stepups are good too, from a box.

    My favourite ab exercise is pretty basic:

    I call 'em "towel crunches"

    Roll up a thick towel, tight, around your sweatshirt. Tuck it under the base of your spine, lie down with your back arched over the towel, and hold your ears. Sit to about a third of the way up, hold for a second (plant your face on the ceiling), then lower.

    Do three sets of 8-12 reps. When they get easy, put a dumbbell across your upper chest.

  10. #9
    Wannabebig Member
    Join Date
    Apr 2006
    Posts
    7
    Thanks built!

    whats the difference between doing above workout and something like below??

    Workout 1
    Squat 3x5
    Bench Press 3x5
    Deadlift/ Power clean (Alternate every workout)
    This has you deadlifting or cleaning every 5th workout
    For the deadlift he said to pyrmaid to a top set of 5, and for power clean to do 5x3.

    Workout 2
    Squat 3x5
    Military press 3x5
    Hyperextensions 3x5
    Chins 3x5

  11. #10

  12. #11
    Wannabebig Member
    Join Date
    Apr 2006
    Posts
    7
    How do you perform Hammer high rows ???

    Also, is there anything to replace Cable pressdowns 3x8-12 on day four??

    Thanks

  13. #12
    Just watch me ... Built's Avatar
    Join Date
    Feb 2005
    Posts
    9,912
    Hammer Strength machine. If you don't have one, do something else for lats - close grip/close parallel grip pulldowns, for example.

    How about overhead dumbbell press?

  14. #13
    Wannabebig Member
    Join Date
    Apr 2006
    Posts
    7
    how about replacing hammer high rows with One arm dumbbell rows??

    one more thing, i was doing lots of ab work in my original routine because i am having no gains in my abs and been told that you need to do lots of ab work with high reps.if i do towel crunches with weights two days is it enough??

    Thanks again for your help

  15. #14
    Just watch me ... Built's Avatar
    Join Date
    Feb 2005
    Posts
    9,912
    Quote Originally Posted by N113
    how about replacing hammer high rows with One arm dumbbell rows??
    I usually put these in horizontal day, but sure, go for it.

    Quote Originally Posted by N113

    one more thing, i was doing lots of ab work in my original routine because i am having no gains in my abs and been told that you need to do lots of ab work with high reps.if i do towel crunches with weights two days is it enough??
    Yes. Do 'em weighted. I don't understand what high-rep ab work would do better than heavy, weighted ab work.
    Quote Originally Posted by N113
    Thanks again for your help

  16. #15
    Banned
    Join Date
    Mar 2004
    Posts
    722
    high reps with abs = sore abs with no growth

    work them for what tehy are, A MUSCLE

    that means, for all intents and purposes, 12 reps max

  17. #16
    Wannabebig Member
    Join Date
    Apr 2006
    Posts
    7
    What can you fit on a vertical push-pull day which can be performed with a bench and weights ??

    Lying over head pull overs??

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
  •