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
    canadian, eh?
    Join Date
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    British Columbia
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    Critique My Program

    I finally got around to re-typing my program. Used the previous one for about 4 months and it became "routine" so it's time to switch it up. The weight will not be accounted for, just the amount of reps I do. Today was the first day for this program...
    Keep in mind I don't train with super heavy weights, meaning that on the last rep of the 3rd set I am tired but can usually finish.


    Day 1.
    Arms/Shoulders/Traps/Abs

    BB Curls 3x10 reps
    Drag Curls 3x10 reps
    Tricep Dip 3x10+ reps
    Preacher Curl 3x10 reps
    Cable Tricep Pushdown 3x10 reps
    Decline SkullCrushers 3x10 reps
    DB Shrugs 3x10 reps
    Upright BB Row 3x10 reps
    BB Front Raise 3x10
    DB raise 3x10
    Smith Machine Military Press 3x10
    Situps 3x10
    Oblique Bends 3x10

    5 min. bicycle warm up before. 5-15 minute cardio if time allows following workout.

    Day 2.
    Legs/Forearms

    Squat 3x10
    BB Deadlift 3x10
    Leg Press 3x10
    Calf Raises 3x12
    Leg Curls 3x12
    Leg Extensions 3x12
    Plate Hand Squeeze 3x10
    Wrist Curls 3x10
    Reverse Wrist Curls 3x10
    Reverse BB Curls 3x10

    5 min. bicycle warm up before. 5-15 minute cardio if time allows following workout.


    Day 3.
    Chest/Lats/Back

    BB Bench Press 3x10
    Bent-Arm DB Pullover 3x10
    Incline DB Flyes 3x10
    Incline Bench Press(optional) 3x10
    Wide Pushups 3x10
    Pull Ups 3x10
    Widegrip lat pulldown 3x10
    Closegrip Lat Pulldown 3x10
    Middle Back Shrug 3x10
    Cable Row 3x10
    SuperMans 3x10
    Hyperextensions 3x10

    5 min. bicycle warm up before. 5-15 minute cardio if time allows following workout.

    Day 4. Light-Medium intensity Cardio for full duration of 10-30 minutes.

    Day 5.
    Legs/abs

    Squat 3x10
    Deadlift 3x10
    DB Lunges 3x12
    DB Stepups 3x10
    Leg Extensions 3x12
    Calf Raises 3x12
    Leg Curls 3x12
    DB Sidebends 3x10
    Hanging Leg Raises 3x10 or until failure
    Alternate Heel touch 3x10
    Situps 3x12
    Leg Raises(optional) 3x10

    5 min. bicycle warm up before. 5-15 minute cardio if time allows following workout.

    Day 6.
    Chest/Arms/shoulders

    Side Lateral Raise 3x10
    Reverse Flyes 3x10
    DB Tricep Extension 3x10
    Close-Grip Bench Press 3x10
    Tricep Kickback 3x10
    Chin-ups 3x10
    Cable Curls 3x10
    Alternate DB Curl 3x10
    Chest Dips 3x10
    Pectoral Flyes 3x10
    Machine Chest Press 3x10

    5 min. bicycle warm up before. 5-15 minute cardio if time allows following workout.

    Day 7.
    Rest-no cardio or weights.



    Any comments or suggestions? I just whipped it up last night so I thought I'd ask some "experts"

    My goals are strength, and mass.

    I currently weigh 175 pounds and am appoximately 5'10" tall.

    Thanks
    Steve

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  3. #2
    Senior Member EvanH's Avatar
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    If you have to scroll down to see the whole routine, it is ****.

  4. #3
    Baby Shins! krboyd7's Avatar
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    I think you are doing way too much in one session.
    If you also add up all the direct work to the individual muscle group and the indirect work,thats also too much.
    Your shoulders are getting far too much work
    Day 1 direct.
    Day 3 indirect
    Day 6 direct

    I Done a similar thing for ages til someone told me to cut down on some exercises and i grew more.
    Train,train hard.Eat,eat lots and sleep even more.

  5. #4
    Senior Member
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    look up wbb1. Don't be brainwashed by the bb mags. Keep it simple, heavy, and use consistent weight progression.

  6. #5
    Bodybuilding Mythbuster
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    Yeongsan. South Korea
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    Quote Originally Posted by canadianbuilder View Post
    I finally got around to re-typing my program. Used the previous one for about 4 months and it became "routine" so it's time to switch it up. The weight will not be accounted for, just the amount of reps I do. Today was the first day for this program...
    Keep in mind I don't train with super heavy weights, meaning that on the last rep of the 3rd set I am tired but can usually finish.


    Day 1.
    Arms/Shoulders/Traps/Abs

    BB Curls 3x10 reps
    Drag Curls 3x10 reps
    Tricep Dip 3x10+ reps
    Preacher Curl 3x10 reps
    Cable Tricep Pushdown 3x10 reps
    Decline SkullCrushers 3x10 reps
    DB Shrugs 3x10 reps
    Upright BB Row 3x10 reps
    BB Front Raise 3x10
    DB raise 3x10
    Smith Machine Military Press 3x10
    Situps 3x10
    Oblique Bends 3x10

    5 min. bicycle warm up before. 5-15 minute cardio if time allows following workout.

    Day 2.
    Legs/Forearms

    Squat 3x10
    BB Deadlift 3x10
    Leg Press 3x10
    Calf Raises 3x12
    Leg Curls 3x12
    Leg Extensions 3x12
    Plate Hand Squeeze 3x10
    Wrist Curls 3x10
    Reverse Wrist Curls 3x10
    Reverse BB Curls 3x10

    5 min. bicycle warm up before. 5-15 minute cardio if time allows following workout.


    Day 3.
    Chest/Lats/Back

    BB Bench Press 3x10
    Bent-Arm DB Pullover 3x10
    Incline DB Flyes 3x10
    Incline Bench Press(optional) 3x10
    Wide Pushups 3x10
    Pull Ups 3x10
    Widegrip lat pulldown 3x10
    Closegrip Lat Pulldown 3x10
    Middle Back Shrug 3x10
    Cable Row 3x10
    SuperMans 3x10
    Hyperextensions 3x10

    5 min. bicycle warm up before. 5-15 minute cardio if time allows following workout.

    Day 4. Light-Medium intensity Cardio for full duration of 10-30 minutes.

    Day 5.
    Legs/abs

    Squat 3x10
    Deadlift 3x10
    DB Lunges 3x12
    DB Stepups 3x10
    Leg Extensions 3x12
    Calf Raises 3x12
    Leg Curls 3x12
    DB Sidebends 3x10
    Hanging Leg Raises 3x10 or until failure
    Alternate Heel touch 3x10
    Situps 3x12
    Leg Raises(optional) 3x10

    5 min. bicycle warm up before. 5-15 minute cardio if time allows following workout.

    Day 6.
    Chest/Arms/shoulders

    Side Lateral Raise 3x10
    Reverse Flyes 3x10
    DB Tricep Extension 3x10
    Close-Grip Bench Press 3x10
    Tricep Kickback 3x10
    Chin-ups 3x10
    Cable Curls 3x10
    Alternate DB Curl 3x10
    Chest Dips 3x10
    Pectoral Flyes 3x10
    Machine Chest Press 3x10

    5 min. bicycle warm up before. 5-15 minute cardio if time allows following workout.

    Day 7.
    Rest-no cardio or weights.



    Any comments or suggestions? I just whipped it up last night so I thought I'd ask some "experts"

    My goals are strength, and mass.

    I currently weigh 175 pounds and am appoximately 5'10" tall.

    Thanks
    Throw that routine out the window and use WBB1

    You will burn out on that routine above and probably injure yourself into the bargain.
    Last edited by Songsangnim; 12-16-2006 at 04:26 AM.

  7. #6
    canadian, eh?
    Join Date
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    I looked at WWB 1 numerous times but it is only for 3 days, so unless I add something on to it or something it's not really what I am looking for. Although it is a good program..
    Steve

  8. #7
    Is cutting down to 9% Jordanbcool's Avatar
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    Quote Originally Posted by canadianbuilder View Post
    I looked at WWB 1 numerous times but it is only for 3 days, so unless I add something on to it or something it's not really what I am looking for. Although it is a good program..
    Why not? If you want to work out 6 days a week then do it and don't ask for helpful advice.

    We know what we are talking about. If you want to burn out then do it and don't ask about it. We dont give out crappy advice unlike most internet sites.
    Getting back in the groove
    "I'll tell you a secret. Something they don't teach you in your temple. The Gods envy us. They envy us because we're mortal, because any moment might be our last. Everything is more beautiful because we're doomed. You will never be lovelier than you are now. We will never be here again." - Achilles, (Troy 2004)
    Stats
    ATF squat- 275 RAW
    Deadlift- 415
    Bench- Two 100lbs DB's four times
    190lbs 15% BF (Estimate)

  9. #8
    Senior Member
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    Nice post Jordan, I gotta agree. Take it or leave it

  10. #9
    Bodybuilding Mythbuster
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    Oct 2001
    Location
    Yeongsan. South Korea
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    5,907
    Quote Originally Posted by canadianbuilder View Post
    I looked at WWB 1 numerous times but it is only for 3 days, so unless I add something on to it or something it's not really what I am looking for. Although it is a good program..

    The problem is that you DON'T build mass and strength IN the gym. Weightlifting (assuming you lift hard and heavy) is catabolic. It tears your muscles down. Therefore lifting six days a week is best left for highly experienced trainees, genetic freaks, "assisted" lifters and professional bodybuilders.

    Food and rest rebuild the muscle. Those provide the anabolic response. Without food and rest you can have the best routine in the world but you will not grow. Food fuels the body and rest heals it.

    In sum: You grow OUT of the gym, not IN the gym. Three or four days at most should be all you need.
    Last edited by Songsangnim; 12-16-2006 at 04:32 AM.

  11. #10
    The Man of Steel -Superman-'s Avatar
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    Sep 2006
    Location
    Pittsburgh, PA
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    1,017
    Quote Originally Posted by canadianbuilder View Post
    I finally got around to re-typing my program. Used the previous one for about 4 months and it became "routine" so it's time to switch it up. The weight will not be accounted for, just the amount of reps I do. Today was the first day for this program...
    Keep in mind I don't train with super heavy weights, meaning that on the last rep of the 3rd set I am tired but can usually finish.


    Day 1.
    Arms/Shoulders/Traps/Abs

    BB Curls 3x10 reps
    Drag Curls 3x10 reps
    Tricep Dip 3x10+ reps
    Preacher Curl 3x10 reps
    Cable Tricep Pushdown 3x10 reps
    Decline SkullCrushers 3x10 reps
    DB Shrugs 3x10 reps
    Upright BB Row 3x10 reps
    BB Front Raise 3x10
    DB raise 3x10
    Smith Machine Military Press 3x10
    Situps 3x10
    Oblique Bends 3x10

    5 min. bicycle warm up before. 5-15 minute cardio if time allows following workout.

    Day 2.
    Legs/Forearms

    Squat 3x10
    BB Deadlift 3x10
    Leg Press 3x10
    Calf Raises 3x12
    Leg Curls 3x12
    Leg Extensions 3x12
    Plate Hand Squeeze 3x10
    Wrist Curls 3x10
    Reverse Wrist Curls 3x10
    Reverse BB Curls 3x10

    5 min. bicycle warm up before. 5-15 minute cardio if time allows following workout.


    Day 3.
    Chest/Lats/Back

    BB Bench Press 3x10
    Bent-Arm DB Pullover 3x10
    Incline DB Flyes 3x10
    Incline Bench Press(optional) 3x10
    Wide Pushups 3x10
    Pull Ups 3x10
    Widegrip lat pulldown 3x10
    Closegrip Lat Pulldown 3x10
    Middle Back Shrug 3x10
    Cable Row 3x10
    SuperMans 3x10
    Hyperextensions 3x10

    5 min. bicycle warm up before. 5-15 minute cardio if time allows following workout.

    Day 4. Light-Medium intensity Cardio for full duration of 10-30 minutes.

    Day 5.
    Legs/abs

    Squat 3x10
    Deadlift 3x10
    DB Lunges 3x12
    DB Stepups 3x10
    Leg Extensions 3x12
    Calf Raises 3x12
    Leg Curls 3x12
    DB Sidebends 3x10
    Hanging Leg Raises 3x10 or until failure
    Alternate Heel touch 3x10
    Situps 3x12
    Leg Raises(optional) 3x10

    5 min. bicycle warm up before. 5-15 minute cardio if time allows following workout.

    Day 6.
    Chest/Arms/shoulders

    Side Lateral Raise 3x10
    Reverse Flyes 3x10
    DB Tricep Extension 3x10
    Close-Grip Bench Press 3x10
    Tricep Kickback 3x10
    Chin-ups 3x10
    Cable Curls 3x10
    Alternate DB Curl 3x10
    Chest Dips 3x10
    Pectoral Flyes 3x10
    Machine Chest Press 3x10

    5 min. bicycle warm up before. 5-15 minute cardio if time allows following workout.

    Day 7.
    Rest-no cardio or weights.



    Any comments or suggestions? I just whipped it up last night so I thought I'd ask some "experts"

    My goals are strength, and mass.

    I currently weigh 175 pounds and am appoximately 5'10" tall.

    Thanks
    Have you ever tried just 1 day on this routine? Your muscle endurance will be depleted like half way through the workout. Check WBB's 1, 2, or 3. Or try BGB. I use neither of these but a modified full-body workout. It has done me very well and includes several key compound exercises. Also, if you want to gain mass, there should be no cardio in your routine. You are also doing WAY too many exercises for each muscle. Looking at that routine makes me hurt.

    From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)

    Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
    155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]

    Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs

    Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5

  12. #11
    canadian, eh?
    Join Date
    Apr 2005
    Location
    British Columbia
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    I apologize for my ignorance.
    When I first "joined" the gym I am at the trainer made me a 1 month program for 6 days a week and had about 8-12 exercises per day. So I thought he knew what he was talking about and just modified his, then from there modified mine.

    The reason I have so much cardio is my cardiovascular system is really lacking, so the more I work it, the more it will improve. It's a sacrifice I will take to get better sooner, and then larger later.

    If I do take the route of the WWB1 (Also looking at BGB) what do I do on rest days? Just normal stuff I'd imagine?

    To add to this, I tried one day on that program, the first day. I didn't feel very sore or tired a few hours later.

    Jordan, I apologize mainly to you, I am "new" to this site, before I just lurked around. I am now very aware of the knowledge on this site, so I will trust you guys more than myself...which is probably better. I didn't mean to come across as a jerk. I hope you didn't take this impression, if you did, I apologize and hope I can redeem myself in the future on this site.

    Thanks for the help, I am going to look at WWB 1,2,3 BGB and possibly Bill Starr's 5x5 (anyone suggest I shouldn't do the 5x5?) and then decide from there.

    Steve
    Steve

  13. #12
    Senior Member McVein's Avatar
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    you have more different exercises in one day than i do in my whole week
    Quote Originally Posted by Everyone View Post
    I agree with McVein

  14. #13
    Senior Member McVein's Avatar
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    whoah..thats weird...when i read this..it was only your post, i presumed no-one had responded yet...good luck with your new routine
    Quote Originally Posted by Everyone View Post
    I agree with McVein

  15. #14
    Eat Chicken Chris686's Avatar
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    Quote Originally Posted by canadianbuilder View Post
    I apologize for my ignorance.
    When I first "joined" the gym I am at the trainer made me a 1 month program for 6 days a week and had about 8-12 exercises per day. So I thought he knew what he was talking about and just modified his, then from there modified mine.
    Whoa. Someone actually recommended this monstrosity to you? Never, ever, take this guy's advice again. If he talks to you in the gym, act like he isn't there and he'll eventually go away.
    The reason I have so much cardio is my cardiovascular system is really lacking, so the more I work it, the more it will improve. It's a sacrifice I will take to get better sooner, and then larger later.
    Cardio is fine, just don't do hours upon hours a week. A couple cardio sessions a week is plenty.
    If I do take the route of the WWB1 (Also looking at BGB) what do I do on rest days? Just normal stuff I'd imagine?
    On rest days, get out your pen and paper here, you REST! That's when your body is rebuilding itself. Just rest. I'm not saying turn into a couch potato, but just try to stay out of the gym.
    To add to this, I tried one day on that program, the first day. I didn't feel very sore or tired a few hours later.
    Soreness doesn't mean you had a good workout. I can imagine you were plenty sore and tired using your six day routine because it was amazingly excessive.
    You look like a beginner to me. WBB1 is a great newbie workout, and as long as you follow it down to the letter AND continue adding weights to the bar every week, you'll get stronger. On your working sets, go as heavy as you can stand it! Heavy, heavy, heavy. Then next week, go even heavier.

    Thanks for the help, I am going to look at WWB 1,2,3 BGB and possibly Bill Starr's 5x5 (anyone suggest I shouldn't do the 5x5?) and then decide from there.
    Starr's routine is good, though it is a more advanced routine. I'd recommend starting off with WBB1, and once you hit a plateau with that, move on to the 5x5.

    I hope I didn't come off as an ass. I can do that sometimes.
    Forever Goal: Strength

    Weightlifting sucks. I just like to lift heavy things.

  16. #15
    Is cutting down to 9% Jordanbcool's Avatar
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    Quote Originally Posted by canadianbuilder View Post
    I apologize for my ignorance.
    When I first "joined" the gym I am at the trainer made me a 1 month program for 6 days a week and had about 8-12 exercises per day. So I thought he knew what he was talking about and just modified his, then from there modified mine.

    The reason I have so much cardio is my cardiovascular system is really lacking, so the more I work it, the more it will improve. It's a sacrifice I will take to get better sooner, and then larger later.

    If I do take the route of the WWB1 (Also looking at BGB) what do I do on rest days? Just normal stuff I'd imagine?

    To add to this, I tried one day on that program, the first day. I didn't feel very sore or tired a few hours later.

    Jordan, I apologize mainly to you, I am "new" to this site, before I just lurked around. I am now very aware of the knowledge on this site, so I will trust you guys more than myself...which is probably better. I didn't mean to come across as a jerk. I hope you didn't take this impression, if you did, I apologize and hope I can redeem myself in the future on this site.

    Thanks for the help, I am going to look at WWB 1,2,3 BGB and possibly Bill Starr's 5x5 (anyone suggest I shouldn't do the 5x5?) and then decide from there.

    Steve

    I would highly recommend BGB....I think its one of the most interesting and fun workouts I've ever tried. It gets an A+ from me. Try it out, I think you'll love it.

    It also adds on some good mass if you eat enough. I gained 30lbs of muscle on that program.
    Getting back in the groove
    "I'll tell you a secret. Something they don't teach you in your temple. The Gods envy us. They envy us because we're mortal, because any moment might be our last. Everything is more beautiful because we're doomed. You will never be lovelier than you are now. We will never be here again." - Achilles, (Troy 2004)
    Stats
    ATF squat- 275 RAW
    Deadlift- 415
    Bench- Two 100lbs DB's four times
    190lbs 15% BF (Estimate)

  17. #16
    Senior Member EvanH's Avatar
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    Quote Originally Posted by Jordanbcool View Post
    I would highly recommend BGB....I think its one of the most interesting and fun workouts I've ever tried. It gets an A+ from me. Try it out, I think you'll love it.

    It also adds on some good mass if you eat enough. I gained 30lbs of muscle on that program.

    +1

    Great program. I am seeing great progress with BGB and I now have a respectable back (before it was all sorts of puny and lacking). Plus it made my weiner bigger....

  18. #17
    canadian, eh?
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    Surprisingly I wasn't sore after using the routine.

    I will look at BGB and maybe start tomorrow or Monday.

    I haven't been able to add on weight every week, why would this be?
    Steve

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