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 11 of 11
  1. #1
    Thinnest member The Guy's Avatar
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    Help me with my Chest/Back day also please.

    So here it is, any thoughts are welcome.

    Flat Bench Press 2x(6-8)
    Incline Dumbbell 2x(6-8)
    Flat Dumbbell Flies 2x(6-8)
    Dips (Weighted) 2x(6-8)
    Pullups (Weighted) 2x(6-8)
    Seated Cable Rows (Narrow Grip) 2x(6-8)
    Pulldowns 2x(6-8)
    Shrugs 2x(6-8)

    It just does not seem to be effective, and may be overtraining.
    Ron Coleman"everybody wanna be a bodybuilda, but nobody wanna lift this heavy ass weight....i do it though...lightweight."

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  3. #2
    Senior Member beatlesfreak's Avatar
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    Quote Originally Posted by The Guy View Post
    So here it is, any thoughts are welcome.

    Flat Bench Press 2x(6-8)
    Incline Dumbbell 2x(6-8)
    Flat Dumbbell Flies 2x(6-8)
    Dips (Weighted) 2x(6-8)
    Pullups (Weighted) 2x(6-8)
    Seated Cable Rows (Narrow Grip) 2x(6-8)
    Pulldowns 2x(6-8)
    Shrugs 2x(6-8)

    It just does not seem to be effective, and may be overtraining.
    Yeah, that's a lot of volume.

    Why not just do the WBB1 routine? It's up at the top of your screen, has proven very effective at making lots of people very strong and you don't have to reinvent the wheel.

    Give it a try.

  4. #3
    Thinnest member The Guy's Avatar
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    Chin ups : 2 x 6-8 reps
    Deadlifts : 2 x 6-8 reps
    Barbell Rows : 2 x 6-8 reps

    Why Chin Ups instead of Pull Ups?

    The deadlifts I would need to change for something else.

    Barbell rows I was not a big fan of, is there another, equally effective exercise?
    Ron Coleman"everybody wanna be a bodybuilda, but nobody wanna lift this heavy ass weight....i do it though...lightweight."

  5. #4
    Senior Member beatlesfreak's Avatar
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    Quote Originally Posted by The Guy View Post
    Chin ups : 2 x 6-8 reps
    Deadlifts : 2 x 6-8 reps
    Barbell Rows : 2 x 6-8 reps

    Why Chin Ups instead of Pull Ups?

    The deadlifts I would need to change for something else.

    Barbell rows I was not a big fan of, is there another, equally effective exercise?
    Chin-ups or pull-ups. Your choice. No big difference except chins work the biceps more.

    As for deads, if you can do real deads instead of SLDLs or RD do them. They're the most massive of all exercises and will make you gorilla strong.

    Barbell rows are wonderful exercises. If you don't like them, train until you do. And if you just can't make yourself like them, try Power Cleans. Just don't give into temptation and substitute lat pulldowns. They're not the same.

    The program is most effective when done as written, but if you need to change a few things to keep yourself insterested and individulaized do it. Just don't mess with the important basics.

    Good luck.

  6. #5
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    The original routine you posted looks fine. With only 2 sets per lift, it's really not that much volume.

  7. #6
    Thinnest member The Guy's Avatar
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    It feels like it needs more back. Should I do deadlifts on this day?
    Ron Coleman"everybody wanna be a bodybuilda, but nobody wanna lift this heavy ass weight....i do it though...lightweight."

  8. #7
    Wannabebig Member
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    I would stick with the WBB1, I just tossed my routine and started it and so far I like it.

  9. #8
    Thinnest member The Guy's Avatar
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    Honestly it's almost the same routine, just added one or two things.

    I will have to get my Barbell rows form right though. So I will go with this:

    Flat Bench Press 2x(6-8)
    Incline Dumbbell 2x(6-8)
    Flat Dumbbell Flies 2x(6-8)
    Dips (Weighted) 2x(6-8)
    Pullups (Weighted) 2x(6-8)
    Deadlift 2x(6-8)
    Barbell Rows 2x(6-8)
    Shrugs 2x(6-8)
    Last edited by The Guy; 03-07-2007 at 08:45 PM.
    Ron Coleman"everybody wanna be a bodybuilda, but nobody wanna lift this heavy ass weight....i do it though...lightweight."

  10. #9
    Senior Member beatlesfreak's Avatar
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    Quote Originally Posted by The Guy View Post
    Honestly it's almost the same routine, just added one or two things.

    I will have to get my Barbell rows form right though. So I will go with this:

    Flat Bench Press 2x(6-8)
    Incline Dumbbell 2x(6-8)
    Flat Dumbbell Flies 2x(6-8)
    Dips (Weighted) 2x(6-8)
    Pullups (Weighted) 2x(6-8)
    Deadlift 2x(6-8)
    Barbell Rows 2x(6-8)
    Shrugs 2x(6-8)
    That's a good routine. One more point of advice and I promise to shut up. I know yer probably really sick of my posts by now.

    Try exactly what you have listed there for a while. See how it goes. One thing I noticed in myself when doing a similar routine way back when was that all the switching up of weights from one exercise to the next and only doing two sets of each wasted a lot of time. If you have unlimited gym time or multiple benches and bars it's no problem, but if you have a busy life or a crowded gym, sometimes doing two sets and setting up for the next exercise can be a headache.

    It may be more efficient and productive to cut out all but the most important exercises and do them for five sets instead of two. So, for example, with what you have listed above, try cutting out the flies and the incline and adding more sets of flat bench. Then cut the shrugs and add another set or two of rows.

    Anyway, this isn't necessary, just a suggestion if you feel yourself hurried from one thing to the next or if you just feel a need for variety one evening.

    Good luck-- and don't forget to eat right.

    Oh, and buy the book "Starting Strength" by Mark Rippetoe.
    Last edited by beatlesfreak; 03-07-2007 at 09:03 PM.

  11. #10
    On My Way..... rbar89's Avatar
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    I would move shrugs to another day, add deads, and do bb/db rows instead of cable rows (or with if you can do both).
    Last edited by rbar89; 03-07-2007 at 09:01 PM.
    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."

  12. #11
    Thinnest member The Guy's Avatar
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    That's a good routine. One more point of advice and I promise to shut up. I know yer probably really sick of my posts by now.
    Nah, any informative input is ok by me.

    Try exactly what you have listed there for a while. See how it goes. One thing I noticed in myself when doing a similar routine way back when was that all the switching up of weights from one exercise to the next and only doing two sets of each wasted a lot of time. If you have unlimited gym time or multiple benches and bars it's no problem, but if you have a busy life or a crowded gym, sometimes doing two sets and setting up for the next exercise can be a headache.
    I do have plenty of space and almost unlimited time, I allow at least an hour to do my routines. The gym is rather large, and has multiables of everything other than machines, which I don't use really.

    It may be more efficient and productive to cut out all but the most important exercises and do them for five sets instead of two. So, for example, with what you have listed above, try cutting out the flies and the incline and adding more sets of flat bench. Then cut the shrugs and add another set or two of rows.
    I will keep that in mind if I need to mix it up, or need to cut the time down.

    Anyway, thanks for the help tonight.
    Ron Coleman"everybody wanna be a bodybuilda, but nobody wanna lift this heavy ass weight....i do it though...lightweight."

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