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 3 of 3
  1. #1
    Wannabebig New Member
    Join Date
    Oct 2006
    Posts
    4

    I need help getting a good workout plan w/ a tight schedule

    I dont have much time between school, cross country and homework.
    I would like to get back in shape for wrestling and improve my times for cross country.
    Right now I have a weightlifting class which is about 35-40 mins of actual lifting w/ my lifting partner.

    workout schedule: weight room
    mon - Bench, Pullovers, Curls; if i have time, Incline bench
    tue - leg curls, Dead lift, Weighted crunches
    wed - DB Bench, High pulls, Big 21 (curls)
    thur - DB Lunge, DB squat, Cleans
    Fri - Stripdown bench, Stripdown curls

    workour schedule: Cross country
    Mon - distance
    Tue - Hill Repeats
    Wed - Speed
    Thur - (whatever the coach decides)
    Fri - Short
    Sat - usually a xc meet

    I need help w/ the weight room part. I wanta get my bench from arround 150 to 200 within the next 2-4 months. Another problem is that my right elbow was almost dislocated last wrestling season and collapses when I try to get 150 and the rest of the way down the chart. What is the best way to re strengthen it? just do a lot of reps of light weight?

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  3. #2
    Wannabebig Member
    Join Date
    Aug 2006
    Posts
    11
    I have been using Charles Staley's ESD and have gotten decent results. 30 minutes is plenty of time.

  4. #3
    Banned
    Join Date
    Dec 2005
    Location
    Toronto, Ontario
    Posts
    4,548
    You need a better routine - why are you doing so many curls if you are pressed for time and training for wrestling? Since you have to work fast, you should be efficient - that means no isolation movements, only compounds. Also, you don't need to be training five days a week, especially with cross country in there. I would take it down to 3 days a week and put those on your easier running days.

    Day 1:
    Bench press (your choice of dumbell or barbell, flat or decline)
    Military press
    Dips

    Day 2:
    Squats
    Good mornings
    Abs (weighted crunches, or something to effect)

    Day 3:
    Deadlifts
    Chinups
    Bent-over rows

    Make sure to get your priorities straight: you're going for strength, not beach muscles.

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