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 7 of 7
  1. #1
    TN TerrorSquad Jaybird88's Avatar
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    Feb 2007
    Location
    Knoxville, TN
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    236

    First custom schedule - Effective?

    First, kudos on the community. I look forward to corresponding with you all. Now, on to business!

    I'm still very new at makin my own schedules and such, but I've tried to pick and choose workouts I've read about. I plan on puttin this into action next week, but if yall have any advice or suggestions, I would appreciate it very much. Keep in mind, I'm very new at this.

    Day 1: Chest, Front Delts, Triís
    Incline Bench Sets: 4 Reps: 1,2,3,6
    Flat Bench Sets: 4 Reps: 1,5,6,10
    Military Press Sets: 3 Reps: 6-8
    Weighted Dips Sets: 3 Reps: 12

    Day 2: Back, Biís
    Barbell Row Sets: 3 Reps: 6
    Wide-grip Pull-ups Sets: 3 Reps: F
    Deadlift Sets: 2 Reps: 2
    Barbell curl Sets: 3 Reps: 10

    Day 3: Triís, Delts
    Skull crushers Sets: 2 Reps: 8
    Kickback Sets: 2 Reps: 8
    Shoulder Press Sets: 3 Reps: 5
    Triceps Extension Sets: 2 Reps: 8

    Day 4: Legs
    Leg Press Sets: 3 Reps: 10
    Squats Sets: 3 Reps: 10,7,5
    Standing Calf Raise(Squat Pos) Sets: 2 Reps: 15
    Leg Extensions Sets: 2 Reps: 10


    i realize some of the rep counts are a bit high, but I was hoping yall could post alternatives. I'm shootin for a higher bench, thus the double work on Tri's and Delts; quick road to overtraining or potentially effective if done correctly? Anyways, let me know! Thanks guys.

    Jay
    19 Years Old
    5'8
    147lbs

    Journal:http://www.wannabebigforums.com/showthread.php?t=102026
    RAW/Belt - Pre-2008 - Present - Goal
    Bench: ------- 185 ------ 200 ----- 225
    Squat: ------- 265 ------ 285 ----- 315
    Deads: ------- 355 ------ 405 ----- 455

    I believe God made me for a purpose, but he also made me [strong]. And when I [lift], I feel His pleasure. -Chariots of Fire(mod.)

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  3. #2
    Senior Member Howard 9's Avatar
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    I think based on how long you've been lifting you don't need to be doin a workout just to get your bench up. You should have a balanced routine. Try an upper/lower 4 day split with hitting the tris heavy on one day and light the other and vice versa on the other upper day. Or you could just hit them equally on both days.
    [Journal | My Diet]
    [Bench 170x5 | Squat 255x5 | Deadlift 300x5]
    "It is hard to fail, but it is worse never to have tried."

  4. #3
    The King of Crash jtrink's Avatar
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    USA
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    if your looking to increase your bench try a benching cylce once a week, then workout chest lightly on the other day. I do the ed coan one which helped me increase mine 15 or so pounds.

    here: http://www.joeskopec.com/edcoanbench.html

  5. #4
    Bodybuilding Mythbuster
    Join Date
    Oct 2001
    Location
    Yeongsan. South Korea
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    5,907
    Quote Originally Posted by LittleLee View Post
    First, kudos on the community. I look forward to corresponding with you all. Now, on to business!

    I'm still very new at makin my own schedules and such, but I've tried to pick and choose workouts I've read about. I plan on puttin this into action next week, but if yall have any advice or suggestions, I would appreciate it very much. Keep in mind, I'm very new at this.

    Day 1: Chest, Front Delts, Triís
    Incline Bench Sets: 4 Reps: 1,2,3,6
    Flat Bench Sets: 4 Reps: 1,5,6,10
    Military Press Sets: 3 Reps: 6-8
    Weighted Dips Sets: 3 Reps: 12

    Day 2: Back, Biís
    Barbell Row Sets: 3 Reps: 6
    Wide-grip Pull-ups Sets: 3 Reps: F
    Deadlift Sets: 2 Reps: 2
    Barbell curl Sets: 3 Reps: 10

    Day 3: Triís, Delts
    Skull crushers Sets: 2 Reps: 8
    Kickback Sets: 2 Reps: 8
    Shoulder Press Sets: 3 Reps: 5
    Triceps Extension Sets: 2 Reps: 8

    Day 4: Legs
    Leg Press Sets: 3 Reps: 10
    Squats Sets: 3 Reps: 10,7,5
    Standing Calf Raise(Squat Pos) Sets: 2 Reps: 15
    Leg Extensions Sets: 2 Reps: 10


    i realize some of the rep counts are a bit high, but I was hoping yall could post alternatives. I'm shootin for a higher bench, thus the double work on Tri's and Delts; quick road to overtraining or potentially effective if done correctly? Anyways, let me know! Thanks guys.

    Jay
    Eliminate day three. Make that a day of rest. I'd also put a day of rest between 1 and 2. Training delts and triceps twice a week will not necessarily give you a higher bench and may even be counter-productive. Don't get me wrong. It's great that you have that kind of dedication, but more is not always better, sometimes it's just more.
    Plus with your routine, you are hitting your shoulders hard three times a week in a row. That could lead to injury...the shoulder joints are the number one in sports injury.

    Remember you grow OUT of the gym not IN it. That means you need to eat lots and sleep lots. No matter how hard you train, if you are not taking in enough calories you will NOT grow. Your body needs an excess of calories to gain mass. Same with sleep/ rest. If you do not get enough you will quickly enter an overtrained state...and regress, not progress.
    Last edited by Songsangnim; 02-09-2007 at 12:44 AM.

  6. #5
    As I Am Paul Stagg's Avatar
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    Location
    Baltimore, MD, USA
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    At your size and age, I would start with an even more basic routine. You also need to include posterior chain work (hamstrings, lower back, glutes).
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  7. #6
    WannabeStronger Scooter's Avatar
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    Quote Originally Posted by Paul Stagg View Post
    At your size and age, I would start with an even more basic routine. You also need to include posterior chain work (hamstrings, lower back, glutes).
    I agree. Just do WBB1, at least for a few months.

  8. #7
    TN TerrorSquad Jaybird88's Avatar
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    Feb 2007
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    Knoxville, TN
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    Fantastic. Thanks for all the feedback guys. You've answered all the questions I was hopin you would. Thanks again.
    19 Years Old
    5'8
    147lbs

    Journal:http://www.wannabebigforums.com/showthread.php?t=102026
    RAW/Belt - Pre-2008 - Present - Goal
    Bench: ------- 185 ------ 200 ----- 225
    Squat: ------- 265 ------ 285 ----- 315
    Deads: ------- 355 ------ 405 ----- 455

    I believe God made me for a purpose, but he also made me [strong]. And when I [lift], I feel His pleasure. -Chariots of Fire(mod.)

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