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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  1. #1
    satan's little helper
    Join Date
    Oct 2006
    Location
    Sunny Florida
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    27

    New member, old routine

    Greetings.
    I'm returning to the world of weightlifting, and I would appreciate greatly some comments on my schedule. Prior to now, I have completely ignored legs and abs and used a pretty generic routine which is the basis for the following schedule.

    Back/Bis
    Dumbbell curls 3 sets, 8-10 reps.
    Lat pulldowns, 8-10 reps.
    Preacher curls 3 sets, 8-10 reps.
    Seated Row 3 sets, 8-10 reps.
    Probably do 3 sets till failure of pullups using both grips.
    Maybe throw ab workout in there too.

    Chest/Triceps
    Flat Bench 3 sets, 6-8 reps
    Dumbbell tricep extension 3 sets, 8-10 reps
    Dumbbell flys, 3 sets, 8-10 reps
    Dips or tricep pull downs, 3 sets, 8-10 reps
    Maybe alternate decline bench in there sometimes.

    Legs
    (Note: I am inclined to do legs on the same day I do the above routines, but probably do legs once or twice a week.)
    Leg press 3 sets, 8-10 reps
    Calf press 3 sets, 8-10 reps
    Leg curl (don't know the proper name) 3 sets, 8-10 reps

    I suspect my goals are contradictory, as I would like to increase muscle strength and size while losing fat.

    Any helpful comments will be noted and appreciated.
    Thanks.

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  3. #2
    Senior Member deeder's Avatar
    Join Date
    Oct 2005
    Location
    Canada
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    2,258
    Quote Originally Posted by cornholio
    Greetings.
    I'm returning to the world of weightlifting, and I would appreciate greatly some comments on my schedule. Prior to now, I have completely ignored legs and abs and used a pretty generic routine which is the basis for the following schedule.

    Back/Bis
    Dumbbell curls 3 sets, 8-10 reps. Do these after the back exercises
    Lat pulldowns, 8-10 reps.Pullups would be much better.
    Preacher curls 3 sets, 8-10 reps.Pick one bicep exercise and do it at the end of the workout.
    Seated Row 3 sets, 8-10 reps.
    Probably do 3 sets till failure of pullups using both grips. There is never any need to go to failure.
    Maybe throw ab workout in there too.
    No deadlifts?


    Chest/Triceps
    Flat Bench 3 sets, 6-8 reps
    Dumbbell tricep extension 3 sets, 8-10 reps With pink dumbbells? Get rid of these
    Dumbbell flys, 3 sets, 8-10 reps
    Dips or tricep pull downs, 3 sets, 8-10 reps Dips. Not pulldowns.
    Maybe alternate decline bench in there sometimes. Good idea.. Variations keep things interesting and can help you through plateaus

    Legs
    (Note: I am inclined to do legs on the same day I do the above routines, but probably do legs once or twice a week.) I don't get this.
    Leg press 3 sets, 8-10 reps You mean squats right?
    Calf press 3 sets, 8-10 reps
    Leg curl (don't know the proper name) 3 sets, 8-10 reps You mean straight leg deadlifts or goodmornings right?

    I suspect my goals are contradictory, as I would like to increase muscle strength and size while losing fat. Correct

    Any helpful comments will be noted and appreciated.
    Thanks.
    How is that split up? ie: Monday - Back/bis, Wednesday - chest/tri, Friday - legs....
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  4. #3
    satan's little helper
    Join Date
    Oct 2006
    Location
    Sunny Florida
    Posts
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    Excellent, informative response.
    Some more information.
    I haven't ever done dead lifts, but that seems like a good core strength exercise.

    The tricep extensions- whats the reason to lose them? (And the dumbbells are purple.)

    What I was trying to say about the leg exercises is that I do not have a separate day for legs-I just work them in to a routine about twice a week.

    And I should probably do squats rather than the leg press machine I was referring to.

    Also, I don't have a set schedule (Mon, Wed, Friday). Is it less beneficial to go three days in a row as opposed to alternating days?

    Thanks for taking the time to analyze my previous post.

  5. #4
    Just watch me ... Built's Avatar
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    Feb 2005
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    9,916
    Alternating days work well for a three day split, and you might want to consider paring chest with bis and back with tris, since tris get tired from pressing and bis from pulling. This allows for more frequent hits.

    Extensions really don't do anything. You don't need to do that much direct arm work anyway, so keep it heavy - for tris, dips work great.

    You've already had excellent advice telling you to do heavy compounds before concentration movements.

    Leg press is NOT the same as a squat, so good call there.

    Look up proper deadlift and squat form here:

    In particular, look at back squats and Romanian barbell deadlifts - they're both amazing for leggies.

    How's your diet? What are your goals?

  6. #5
    Senior Member deeder's Avatar
    Join Date
    Oct 2005
    Location
    Canada
    Posts
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    ^^ Yeah... What she said!
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

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