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 22 of 22
  1. #1
    Wannabebig Member narbi's Avatar
    Join Date
    May 2006
    Posts
    20

    Help Critique My Workout Please!

    Hey guys,

    after going through countless threads and articles ive altered some workouts that I feel comfortable with...

    background: 5'9 135 pounds...trying to bulk...up to about 145 in months...I think I got the eating down...just want to get some feedback on my training..

    It's pretty much a split workout between upper and lower...
    Im working out workout A then rest one day...then Workout B....rest...Workout A...etc...basically rotating with a rest day inbetween.

    Right now I'm pretty much doing 5x5 on all of these excercises the main ones im focuses on squat // deadlift // bench of course....the others i mix and match as i feel like it

    Workout A:
    Bench Press Bench Press 5x5
    Incline Dumbbell Bench Press 5x5
    Barbell Row 5x5
    Chins 5x5
    Dumbbell Shoulder Press 5x5
    Dips 5x5 (on days i dont do chins i do dips)

    Workout B:
    Full Squats 5x5
    Deadlifts 5x5
    Standing calf Raises 10x4
    Abdominal Work :
    decline w/ weight 10x3
    knee raises 10x3
    obliques 10x3

    Just about everything is a compound excercise so please critique away!
    Last edited by narbi; 06-08-2006 at 01:09 AM.

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Occupational Hypnomania
    Join Date
    Oct 2005
    Posts
    716
    Blah I have no idea whether its good or not but I would hate to do squats and then deadlifts right after, especially on 5x5.

  4. #3
    Wannabebig Member narbi's Avatar
    Join Date
    May 2006
    Posts
    20
    Quote Originally Posted by Turnip
    Blah I have no idea whether its good or not but I would hate to do squats and then deadlifts right after, especially on 5x5.
    yeah im not to sure either...but ive been doing it for a few weeks now ...and after every leg day i get sore on my day off...so i guess somethings working?

  5. #4
    Occupational Hypnomania
    Join Date
    Oct 2005
    Posts
    716
    Didnt it say in any of those articles you read that how sore you are is a poor indicator of a good workout?

  6. #5
    Senior Member DNL's Avatar
    Join Date
    Nov 2004
    Posts
    1,808
    Quote Originally Posted by narbi
    yeah im not to sure either...but ive been doing it for a few weeks now ...and after every leg day i get sore on my day off...so i guess somethings working?
    Soreness does not mean something's working.

    YOu really do not need 5x5 on every single upper body exercise.

  7. #6
    Just watch me ... Built's Avatar
    Join Date
    Feb 2005
    Posts
    9,912
    How about splitting up the leg work, and reorganizing some of your other lifts - you've got a CRAPLOAD of chest work.

    Workout A: (quads, horizontal push, vertical pull, calves, abs)
    Full Squats 5x5
    Bench Press Incline Bench Press 5x5 OR Incline Dumbbell Bench Press 5x6 OR Dips 5x6
    Chins 5x6
    Seated calf raises: 3x12 (longer on seated; soleus tends to be slow-twitch)
    obliques 3x10

    21 sets in total

    Workout B:(posterior chain, horizontal pull, vertical push, calves, abs)
    Deadlifts 5x5
    Barbell Row 5x6
    Dumbbell Shoulder Press 5x5
    Standing calf Raises 4x8 (go short and heavy on predominantly fast-twitch gastrocs)
    decline Abdominal Work :w/ weight 3x10

    22 sets in total

  8. #7
    Bodybuilding Mythbuster
    Join Date
    Oct 2001
    Location
    Yeongsan. South Korea
    Posts
    5,907
    Quote Originally Posted by narbi
    Hey guys,

    after going through countless threads and articles ive altered some workouts that I feel comfortable with...

    background: 5'9 135 pounds...trying to bulk...up to about 145 in months...I think I got the eating down...just want to get some feedback on my training..

    It's pretty much a split workout between upper and lower...
    Im working out workout A then rest one day...then Workout B....rest...Workout A...etc...basically rotating with a rest day inbetween.

    Right now I'm pretty much doing 5x5 on all of these excercises the main ones im focuses on squat // deadlift // bench of course....the others i mix and match as i feel like it

    Workout A:
    Bench Press Incline Bench Press 5x5
    Incline Dumbbell Bench Press 5x5
    Barbell Row 5x5
    Chins 5x5
    Dumbbell Shoulder Press 5x5
    Dips 5x5 (on days i dont do chins i do dips)

    Workout B:
    Full Squats 5x5
    Deadlifts 5x5
    Standing calf Raises 10x4
    Abdominal Work :
    decline w/ weight 10x3
    knee raises 10x3
    obliques 10x3

    Just about everything is a compound excercise so please critique away!
    A bit too much work for the entire week. I'd take out the DB work from Workout A.

    I'd also add a Workout C and put all the back work there, including deadlifts.

  9. #8
    Wannabebig Member narbi's Avatar
    Join Date
    May 2006
    Posts
    20
    Quote Originally Posted by Built
    How about splitting up the leg work, and reorganizing some of your other lifts - you've got a CRAPLOAD of chest work.

    Workout A: (quads, horizontal push, vertical pull, calves, abs)
    Full Squats 5x5
    Bench Press Incline Bench Press 5x5 OR Incline Dumbbell Bench Press 5x6 OR Dips 5x6
    Chins 5x6
    Seated calf raises: 3x12 (longer on seated; soleus tends to be slow-twitch)
    obliques 3x10

    21 sets in total

    Workout B:(posterior chain, horizontal pull, vertical push, calves, abs)
    Deadlifts 5x5
    Barbell Row 5x6
    Dumbbell Shoulder Press 5x5
    Standing calf Raises 4x8 (go short and heavy on predominantly fast-twitch gastrocs)
    decline Abdominal Work :w/ weight 3x10

    22 sets in total
    Built that seems a lot more reasonable and by judging your activity on the forum...i trust your judgement haha...do you think it would be more beneficial to follow your revised workout...or maybey go with a workout C like extreme pointed out?

    Also I feel like im not really targeting my back enough, but then again im not to sure...also i noticed that you didnt inlcude hanging knee raises Built, should i not do them or just add them? thanks alot

  10. #9
    Wannabebig Member narbi's Avatar
    Join Date
    May 2006
    Posts
    20
    Oh also from that workout I wouldnt be doing regular bench presses anymore and just focusing on incline?...is there a way I can do both? I feel like I need alot more work to my chest.

  11. #10
    Just watch me ... Built's Avatar
    Join Date
    Feb 2005
    Posts
    9,912
    Up to you. I've set it up the way I like to train - I like to spread out my upper and lower body work, and I like to pair pushing and pulling work where possible.

    Your back should be getting some good hits with the Deads, Rows and Chins.

    Now, under my paradigm - if you feel you need more work on your chest, how about 5x5 heavy incline bb press, then 3x8 with any second chest press (you can alternate between dumbbell press and dips if you like - I find variety helpful for concentration work).

    Regarding your choice in ab exercises - how about each workout you pick any one ab exercise from the ones you've listed, and cycle through those from workout to workout?

    Workout A: (quads, horizontal push, vertical pull, calves, abs)
    Full Squats 5x5
    Bench Press Incline Bench Press 5x5
    Incline Dumbbell Bench Press 3x8 OR Dips 3x8
    Chins 5x6
    Seated calf raises: 3x12 (longer on seated; soleus tends to be slow-twitch)
    Any ab exercise 3x10

    24 sets in total

    Workout B: (posterior chain, horizontal pull, vertical push, calves, abs)
    Deadlifts 5x5
    Barbell Row 5x6
    Dumbbell Shoulder Press 5x5
    Standing calf Raises 4x8 (go short and heavy on the predominantly fast-twitch gastrocs)
    Any OTHER ab exercise 3x10

    22 sets in total

  12. #11
    Wannabebig Member narbi's Avatar
    Join Date
    May 2006
    Posts
    20
    thanks alot built that 3x8 bench after initial benching sounds great...everyone else agree with this routine?

  13. #12
    On My Way..... rbar89's Avatar
    Join Date
    Feb 2006
    Posts
    448
    I like both yours and built's suggested workout, looks simple but effective and covering pretty much everything.
    Age: 19 | height: 6'1''
    Current Maxes: (May 2009)
    Bench: 275 | Squat: 355 | Clean: 240 | Deadlift: 455 | Body Weight-205lbs
    "When you know Squat about lifting, you know the important part."

  14. #13
    Guns of the future
    Join Date
    May 2006
    Posts
    59
    I may give this workout a try too. Is there any reason why all the chest work is incline?

    Do RDLs and squats hit the hamstrings nicely?

    I may also throw in one bicep and tricep isolating exercise. The good ones. Might as well because you're doing shoulder-presses and all those calf-raises. Although calves need their own exercises more than bis and tris and I understand that you're trying to stay within a certain number of sets, but perhaps you can do some supersets after the compound exercises? 1-2 sets of superset exercises targeting tris, bis, and shoulders.
    Last edited by clockwork24; 06-08-2006 at 12:37 AM.

  15. #14
    Just watch me ... Built's Avatar
    Join Date
    Feb 2005
    Posts
    9,912
    You could superset calves with bis one day, calves with tris the other if you like, to save time.

    RDLs hit hammies/posterior chain very nicely. Squats hit quads and glutes. Great exercises, both.

    narbi appears to prefer incline pressing. I do too - my shoulder doesn't get as annoyed as it does for flat bench work. Just a personal preference - it's all good.

  16. #15
    Grammar Nazi BG5150's Avatar
    Join Date
    Jun 2005
    Location
    NJ
    Posts
    3,977
    If you like 5x5's try this:

    Day 1:
    Squat 5x5
    Flat Bench 5x5
    JS Row 5x5
    Accessory: 2x8
    Abs: 2x8

    Day 2:
    Squat 5x5 (80% weight of day 1)
    DL 5x5
    Military Press 5x5
    Chins 5x5
    Acessory 2x8

    Day 3:
    Squat 5x5
    Incline Bench 5x5
    JS Rows 5x5
    Acessory 2x8
    Abs 2x8
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  17. #16
    Wannabebig Member narbi's Avatar
    Join Date
    May 2006
    Posts
    20
    ah sorry i didnt notice I had put incline bb press in my initial post...i usually do flat bb press and then incline db press...do you think i should stick to that or switch over to incline
    Last edited by narbi; 06-08-2006 at 01:09 AM.

  18. #17
    Just watch me ... Built's Avatar
    Join Date
    Feb 2005
    Posts
    9,912
    Oh, I thought that was how you wrote it narbi.

    How about flat bb bench, then incline db press? You could alternate too if you like - incline bb bench, then flat db press.

  19. #18
    Grammar Nazi BG5150's Avatar
    Join Date
    Jun 2005
    Location
    NJ
    Posts
    3,977
    Quote Originally Posted by Built
    Oh, I thought that was how you wrote it narbi.

    How about flat bb bench, then incline db press? You could alternate too if you like - incline bb bench, then flat db press.
    With my suggestion, he could do either DB or BB...
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  20. #19
    Wannabebig Member narbi's Avatar
    Join Date
    May 2006
    Posts
    20
    Quote Originally Posted by BG5150
    If you like 5x5's try this:

    Day 1:
    Squat 5x5
    Flat Bench 5x5
    JS Row 5x5
    Accessory: 2x8
    Abs: 2x8

    Day 2:
    Squat 5x5 (80% weight of day 1)
    DL 5x5
    Military Press 5x5
    Chins 5x5
    Acessory 2x8

    Day 3:
    Squat 5x5
    Incline Bench 5x5
    JS Rows 5x5
    Acessory 2x8
    Abs 2x8
    man thats alot of squatting...

  21. #20
    Wannabebig Member narbi's Avatar
    Join Date
    May 2006
    Posts
    20
    Quote Originally Posted by Built
    Oh, I thought that was how you wrote it narbi.

    How about flat bb bench, then incline db press? You could alternate too if you like - incline bb bench, then flat db press.
    do you think it would be more beneficial to do inclines before flat? or it dosnt really matter?

  22. #21
    Grammar Nazi BG5150's Avatar
    Join Date
    Jun 2005
    Location
    NJ
    Posts
    3,977
    The day 2 squatting is pretty much a warmup for the rest of the day...
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  23. #22

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
  •