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
    Wannabebig New Member
    Join Date
    Jun 2007
    Posts
    2

    New Guy Intro And Please Critique Routine

    I've been reading this forum for a few weeks now, and decided to register and start contributing. Here's my intro:

    Age:22, 5'9" and about 155 lbs.
    I have a good physique. Six pack, not much fat if any. I'm one of those guys that can eat anything/everything and not gain. However, my diet has much room to improve. Played college hockey and lifted off/on for past 4 years. Max bench around 230 or so, not sure on others. Had bench at just under 300, then seperated my shoulder (1.5 yrs ago). Missed 10 weeks of hockey and have been off/on working out after rehabbing ever since. My biggest problem is finding the time to workout, as I am very busy...however if I can get a routine on paper...I can commit and make this long term. Most of the time I get about a month or two of decent lifting, before something interupts me, and then its hard to get back into it. Not to mention, I never had a routine, just picked exercises each day. Not looking to get big/huge, just bigger and keep my cut. Goal of about 165 - 170lbs while being cut. What do you guys think of the routine below. Too much? Not enough? Bad split? Any reponses are appreciated. Thanks!!

    (Always did 4 - 5 exercises of 4 sets each...looking at adding exercises and reducing sets to 3)

    Monday

    Chest:
    BB Flat Bench 3 X 6, 6, 4
    BB Decline Bench 3 X 6, 6, 4

    Biceps:
    Easy-Bar Curl 3 X 6, 6, 4
    Standing DB Curl 3 X 6, 6, 4

    Back:
    Lat Pulldown - Wide Grip 3 X 15, 12, 10
    Straight-Arm Pulldown 3 X 15, 12, 10

    Misc:
    Forearm Bar Curl 3 Sets

    Tuesday

    Legs:
    Hack Squat 3 X 15, 12, 10
    Roman Chair 3 X 15, 12, 10
    Leg Extension 3 X 15, 12, 10

    Calf:
    Seated Calf Raise 3 X 20, 20, 20
    Standing Calf Raise 3 X 20, 20, 20

    Abs / Core:
    Sit-Up (Ab Bench) 3 Sets
    Hanging Leg Raises 3 Sets

    Wednesday

    Chest:
    BB Flat Bench 3 X 12, 10, 8
    Cable Fly 3 X 12, 10, 8

    Triceps:
    Dips 3 Sets
    Cable Pulldown 3 X 15, 12, 10

    Shoulders:
    DB Lateral Raise 3 X 12, 10, 8
    DB Horizontal Raise 3 X 12, 10, 8
    Smith Mach. BB Shrug 3 X 12, 10, 8

    Thursday OFF

    Friday

    Biceps:
    Pully Curl 3 X 15, 12, 10
    Sitting DB Curl 3 X 15, 12, 10

    Triceps:
    Pully Pulldown 3 X 15, 12, 10

    Lat:
    Lat Pulldown Wide-Grip 3 X 15, 12, 10

    Misc:
    Forearm Bar Curl 3 Sets

    Shoulders:
    Lateral DB Raise 3 X 12, 10, 8
    Arnolds 3 X 12, 10, 8

    Saturday

    Legs:
    Squat 3 X 12, 10, 8
    Lunges 3 X 12, 10, 8
    Roman Chair 3 X 12, 10, 8

    Ab / Core:
    Sit-Up (Ab Bench) 3 Sets
    Hanging Leg Raises 3 Sets

    Misc:
    Forearm Bar Curl 3 Sets

    Sunday OFF

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  3. #2
    phil 4:13 Bako Lifter's Avatar
    Join Date
    Mar 2007
    Location
    Bakersfield, CA
    Posts
    2,837
    You have lots to learn, but it's ok because you seem like a good guy who's willing to learn.

    First, thats too much. Drop one day from that routine. Choose a good four day split that you'd be interested in doing. Maybe something like

    Day 1 - Chest / Triceps
    Day 2 - Legs
    Day 3 - Back / Shoulders
    Day 4 - Legs

    Another thing you'll want to do is stick to as many compound movements as possible. Things like deadlifts, bench press, squats, rows, and shoulder press. Keep the compounds in the 4-6 rep range and the accesory lifts at about 8 reps. (also always use free weights)

    I see you have quite a bit of forearm / bicep exercises. You only need to work your biceps directly once a week, if that. They get worked in pretty much every upper body compound. Doing a lot of curls and things will be pretty much useless. Also, NEVER curl in the squat rack, if you have to curl at all. Forearms, pfff, don't work them. They get hit on all the compounds too.

    .... umm, any questions?

  4. #3
    Work in Progress Lumiel's Avatar
    Join Date
    May 2007
    Location
    Long Beach, CA
    Posts
    260
    I just started the Baby Got Back routine... might want to look into it. I find it a good split and a great workout.

    http://builtblog.wikidbody.com/2007/...baby-got-back/
    Lumiel's BGB Weightlifting Journal

    32 y/o, 6' tall, 205 lbs

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