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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Thread: too much?

  1. #1
    Wannabebig Member
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    too much?

    Monday

    Chest--
    Flat Bench (medium grip) 12-8-6
    Flat Bench (wide grip) 12-8-6
    Flat Bench (close grip) 2 x 15
    Dumbbell Incline 3 x 10
    Chest Press 3 x 15

    Shoulder --
    Upright Row 3 x 10
    Barbell Military Press 2 x 10
    Dumbbell Shoulder Press 2 x 10
    Front & Lateral Raises 2 x 10
    Rear Deltoid Raises 2 x 10
    Shrugs 2 x 15

    Pushups 3 x 30
    Crunches 3 x 30
    Lying Reverse Abdominal Crunches 2 x 15

    Running



    Tuesday

    Calves --
    Standing Calf Raises w/ Barbell 3 x 30
    Standing Calf Raises w/ Dumbbell 3 x 30
    Stretches

    Biceps --
    Seated Dumbbell Bicep Curls 2 x 15
    Standing Dumbbell Bicep Curls 3 x 10
    Barbell Bicep Curls 2 x 12

    Triceps --
    Dumbbell Skull Crushers 3 x 15
    Barbell Skull Crushers 3 x 15

    Forearm --
    Wrist Curls (palms up) 2 x 12
    Wrist Curls (palms down ) 2 x 12

    Glutes, Hamstring, Hips --
    Lunges 3 x 10
    Lying Side Leg Raises 2 x 20
    Vertical Leg Lifts

    Pushups 3 x 30
    Crunches 3 x 30
    Lying Reverse Abdominal Crunches 2 x 15

    Bicycle

    ______________________________________________________________________________________

    Wednesday

    Quads, Glutes, Hamstrings --
    Squats 3 x 10
    Front Squats 3 x 10

    Glutes, Hamstrings --
    Dead Lift 3 x 10

    Chest
    Flat Bench (wide grip) 3 x 10
    Dumbbell Incline Bench 3 x 10

    Shoulder
    Upright Rows 3 x 10
    Front & Lateral Raises 2 x 10
    Shrugs 2 x 10

    Vertical Leg Lifts 3 x 10
    Pushups 3 x 30
    Crunches 3 x 30
    Lying Reverse Abdominal Crunches 2 x 15

    Pull ups

    Running

    _______________________________________________________________________________

    Thursday


    Calves --
    Standing Calf Raises w/ Barbell 3 x 30
    Standing Calf Raises w/ Dumbbell 3 x 30
    Stretches

    Biceps --
    Seated Dumbbell Bicep Curls 2 x 15
    Standing Dumbbell Bicep Curls 3 x 10
    Barbell Bicep Curls 2 x 12

    Triceps --
    Dumbell Skull Crushers 3 x 15
    Barbell Skull Crushers 3 x 15

    Forearm --
    Wrist Curls (palms up) 2 x 12
    Wrist Curls (palms down ) 2 x 12

    Glutes, Hamstring, Hips --
    Lunges 3 x 10
    Lying Side Leg Raises 2 x 20

    Vertical Leg Lifts 3 x 10
    Bent Knee Abdominal Hip Raises 2 x 20
    Crunches 3 x 30
    Lying Reverse Abdominal Crunches 2 x 15

    Bicycle

    _________________________________________________________________________________


    Friday


    Quads, Glutes, Hamstrings --
    Squats 3 x 10
    Front Squats 3 x 10

    Glutes, Hamstrings --
    Dead Lift 3 x 10

    Chest
    Flat Bench (wide grip) 3 x 10

    Shoulder
    Upright Rows 3 x 10

    Pushups 3 x 30

    Abs
    Vertical Leg Lifts 3 x 10
    Bent Knee Abdominal Hip Raises 2 x 20
    Crunches 3 x 30
    Lying Reverse Abdominal Crunches 2 x 15

    Pull ups

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  3. #2
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    Yeah, I'd say that might be too much.

  4. #3
    Senior Member RichMcGuire's Avatar
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    I didnt even have to read it to know that a program that takes 5 mins to scroll down is too much
    First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109

    Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745

    Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial

  5. #4
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    What about this

    Monday

    Chest--
    Flat Bench (medium grip) 12-8-6
    Flat Bench (wide grip) 12-8-6
    Flat Bench (close grip) 2 x 15
    Dumbbell Incline 3 x 10
    Chest Press 3 x 15

    Shoulder --
    Upright Row 3 x 10
    Barbell Military Press 2 x 10
    Front & Lateral Raises 2 x 10
    Shrugs 2 x 15

    Forearm --
    Wrist Curls (palms up) 2 x 12
    Wrist Curls (palms down ) 2 x 12

    Biceps --
    Seated Dumbbell Bicep Curls 2 x 15
    Standing Dumbbell Bicep Curls 3 x 10
    Barbell Bicep Curls 2 x 12

    Triceps --
    Dumbbell Skull Crushers 3 x 15
    Barbell Skull Crushers 3 x 15

    Pushups 3 x 30
    Crunches 3 x 30
    Lying Reverse Abdominal Crunches 2 x 15

    Running
    __________________________________________________________


    Tuesday


    Glutes, Hamstring, Hips --
    Lunges 3 x 10
    Lying Side Leg Raises 2 x 20
    Vertical Leg Lifts

    Pushups 3 x 30
    Crunches 3 x 30
    Lying Reverse Abdominal Crunches 2 x 15

    Bicycle

    ______________________________________________________________________________________

    Wednesday

    Quads, Glutes, Hamstrings --
    Squats 3 x 10
    Front Squats 3 x 10
    Dead Lift 3 x 10

    Chest
    Flat Bench (wide grip) 3 x 10
    Dumbbell Incline Bench 3 x 10

    Shoulder
    Upright Rows 3 x 10
    Front & Lateral Raises 2 x 10
    Shrugs 2 x 10

    Vertical Leg Lifts 3 x 10
    Pushups 3 x 30
    Crunches 3 x 30
    Lying Reverse Abdominal Crunches 2 x 15

    Calves --
    Standing Calf Raises w/ Barbell 3 x 30
    Standing Calf Raises w/ Dumbbell 3 x 30
    Stretches

    Pull ups

    Running

    _______________________________________________________________________________

    Thursday



    Biceps --
    Seated Dumbbell Bicep Curls 2 x 15
    Standing Dumbbell Bicep Curls 3 x 10
    Barbell Bicep Curls 2 x 12

    Triceps --
    Dumbell Skull Crushers 3 x 15
    Barbell Skull Crushers 3 x 15

    Forearm --
    Wrist Curls (palms up) 2 x 12
    Wrist Curls (palms down ) 2 x 12


    Vertical Leg Lifts 3 x 10
    Bent Knee Abdominal Hip Raises 2 x 20
    Crunches 3 x 30
    Lying Reverse Abdominal Crunches 2 x 15

    Bicycle

    _________________________________________________________________________________


    Friday

    Quads, Glutes, Hamstrings --
    Squats 3 x 10
    Front Squats 3 x 10
    Dead Lift 3 x 10
    Lunges 3 x 10
    Lying Side Leg Raises 2 x 20

    Chest
    Flat Bench (wide grip) 3 x 10

    Shoulder
    Upright Rows 3 x 10

    Pushups 3 x 30

    Calves --
    Standing Calf Raises w/ Barbell 3 x 30
    Standing Calf Raises w/ Dumbbell 3 x 30
    Stretches

    Lunges 3 x 10
    Lying Side Leg Raises 2 x 20

    Abs
    Vertical Leg Lifts 3 x 10
    Bent Knee Abdominal Hip Raises 2 x 20
    Crunches 3 x 30
    Lying Reverse Abdominal Crunches 2 x 15

    Pull ups
    Last edited by HeadHoncho91; 06-15-2007 at 02:15 PM.

  6. #5
    Senior Member RichMcGuire's Avatar
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    It took me about 4 minutes that time so I'd still say its too much

    Try some programs around here for awhile.
    First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109

    Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745

    Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial

  7. #6
    Senior Member KoolDrew's Avatar
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    I'd recommend 4 days at most, not 5 days.

  8. #7
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    this????

    Monday

    Chest--
    Flat Bench (medium grip) 12-8-6
    Flat Bench (wide grip) 12-8-6
    Flat Bench (close grip) 2 x 15
    Dumbbell Incline 3 x 10
    Chest Press 3 x 15

    Shoulder --
    Upright Row 3 x 10
    Barbell Military Press 2 x 10
    Front & Lateral Raises 2 x 10
    Shrugs 2 x 15

    Forearm --
    Wrist Curls (palms up) 2 x 12
    Wrist Curls (palms down ) 2 x 12

    Biceps --
    Seated Dumbbell Bicep Curls 2 x 15
    Standing Dumbbell Bicep Curls 3 x 10
    Barbell Bicep Curls 2 x 12

    Triceps --
    Dumbbell Skull Crushers 3 x 15
    Barbell Skull Crushers 3 x 15

    Pushups 3 x 30
    Crunches 3 x 30
    Lying Reverse Abdominal Crunches 2 x 15

    Running



    Tuesday

    OFF
    ______________________________________________________________________________________

    Wednesday

    Quads, Glutes, Hamstrings --
    Squats 3 x 10
    Front Squats 3 x 10
    Dead Lift 3 x 10

    Chest
    Flat Bench (wide grip) 3 x 10
    Dumbbell Incline Bench 3 x 10

    Shoulder
    Upright Rows 3 x 10
    Front & Lateral Raises 2 x 10
    Shrugs 2 x 10

    Vertical Leg Lifts 3 x 10
    Pushups 3 x 30
    Crunches 3 x 30
    Lying Reverse Abdominal Crunches 2 x 15

    Calves --
    Standing Calf Raises w/ Barbell 3 x 30
    Standing Calf Raises w/ Dumbbell 3 x 30
    Stretches

    Pull ups

    Running

    _______________________________________________________________________________

    Thursday



    Biceps --
    Seated Dumbbell Bicep Curls 2 x 15
    Standing Dumbbell Bicep Curls 3 x 10
    Barbell Bicep Curls 2 x 12

    Triceps --
    Dumbell Skull Crushers 3 x 15
    Barbell Skull Crushers 3 x 15

    Forearm --
    Wrist Curls (palms up) 2 x 12
    Wrist Curls (palms down ) 2 x 12


    Vertical Leg Lifts 3 x 10
    Bent Knee Abdominal Hip Raises 2 x 20
    Crunches 3 x 30
    Lying Reverse Abdominal Crunches 2 x 15

    Bicycle

    _________________________________________________________________________________


    Friday

    Quads, Glutes, Hamstrings --
    Squats 3 x 10
    Front Squats 3 x 10
    Dead Lift 3 x 10
    Lunges 3 x 10
    Lying Side Leg Raises 2 x 20

    Chest
    Flat Bench (wide grip) 3 x 10

    Shoulder
    Upright Rows 3 x 10

    Pushups 3 x 30

    Calves --
    Standing Calf Raises w/ Barbell 3 x 30
    Standing Calf Raises w/ Dumbbell 3 x 30
    Stretches

    Lunges 3 x 10
    Lying Side Leg Raises 2 x 20

    Abs
    Vertical Leg Lifts 3 x 10
    Bent Knee Abdominal Hip Raises 2 x 20
    Crunches 3 x 30
    Lying Reverse Abdominal Crunches 2 x 15

    Pull ups
    Last edited by HeadHoncho91; 06-15-2007 at 02:21 PM.

  9. #8
    Senior Member RichMcGuire's Avatar
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    3:30 seconds. Still too much.

    Again, try one of the programs on the website for awhile
    First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109

    Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745

    Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial

  10. #9
    Senior Member DNL's Avatar
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    what are you goals and training experience?

  11. #10
    Wannabebig Member
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    how long are yalls workouts in minutes?

  12. #11
    Senior Member KoolDrew's Avatar
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    Quote Originally Posted by HeadHoncho91 View Post
    how long are yalls workouts in minutes?
    I try to keep mine under an hour.

  13. #12
    Wannabebig Member
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    the workout takes an hour at the most excluding bicyce/running

  14. #13
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    An hour at most? You must not be going very heavy with the weights.

  15. #14
    Watchya talkn bout willis
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    45 sets a day is a bit much
    Weight:207
    375/300/365 Goal by summer:415/315/415

  16. #15
    Watchya talkn bout willis
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    Theres no way you can do squats, front squats, deadlift, lunges, Bench, and pullups all in the same day with intesity and all the isolation stuff. I was dead after Bench, Rows and Squat today. But maybe i'm just out of shape.
    Last edited by North; 06-15-2007 at 03:12 PM.
    Weight:207
    375/300/365 Goal by summer:415/315/415

  17. #16
    Senior Member KoolDrew's Avatar
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    Quote Originally Posted by HeadHoncho91 View Post
    the workout takes an hour at the most excluding bicyce/running
    Maybe so, but time isn't really the issue here. The amount of volume done within that amount of time is the problem.

    We could sit here and go on about everything that is wrong with your routine, but you're better off just doing a routine on this site, just like Rich suggested. Also, what are your goals and experience? DNL asked that above, but you didn't answer...

  18. #17
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    Quote Originally Posted by North View Post
    Theres no way you can do squats, front squats, deadlift, lunges, Bench, and pullups all in the same day with intesity and all the isolation stuff. I was dead after Bench, Rows and Squat today. But maybe i'm just out of shape.
    i dont do all that ...all i had was on the first routine i posted... i have been moving it around because of the replies but just forget it ill do a wbb routine

  19. #18
    Senior Member tomv's Avatar
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    Just some quick problems I could notice with the routine (Note: not in any way an experienced program designer, this is just calling out what seem to be obvious issues to me).

    Biceps - 14 sets a week
    Triceps - 16 sets a week
    Forearms - 8 sets a week
    Shoulders - 19 sets a week
    Back - ...0 sets.

    In fairness, the shrugs and upright rows listed on shoulder days will work your traps more then your shoulders so they can be counted as back exercises. Deadlifts are also heavily involved in back development as well as legs as you have listed. You've got pullups but there doesn't seem to be any rep or weigh t scheme there so I'm assuming they're not really done with any importance.

    Completely over-done with volume, especially if you are just starting out. I don't know for certain that you aren't some genetic freak that can hack these kind of volumes but for most people, even experienced this is simply way too much volume.

    As well as this, you've got far too many isolation exercises. You have still included the big 3 (Squat, Deadlift, Bench Press) which is a good thing but generally speaking it's better to have a ratio of say 70/30 for compound/isolation exercises. This is a general rule I remember reading somewhere but it seems to work for me and makes sense.

    Hope that helps.

    Oh and as DNL asked, what are your goals and training experience? This may help to explain why you've chosen a routine like this and help in picking a new one for you.

    Oh and with Rich Mcguire, Checkout routines on the site. Made by the best for the best ;-).
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  20. #19
    Senior Member Phenom's Avatar
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    Headhoncho, it seems like you're stressing over getting exercises to hit every single muscle from every possible angle into your workout, and can't figure out how to make it shorter.

    Here's what I mean:
    -You don't need 3 different types of curls. Every curl exercise is the same thing: you're arm is straight, then you bend your arm. Sitting, standing, laying down, hanging from your feet, whatever. The difference between them all is insignificant. Pick one you feel comfortable with. If you get sick of curls, just ditch them completely.
    -Forearm exercises. Not by choice, but my forearms are probably the most developed muscle on my body, and I've never had a routine with any forearm work. Add some heavy back movements and your forearms will get plenty of work. You especially don't need both palms up/palms down in your workout. Waste of time.
    -Focus mainly on the big, important muscle groups that make up a majority of your body: Legs, back, shoulders, chest.
    Age: 23 - Weight: 237 lbs - Height: 6'1''

    S(atg) - B - DL
    375 - 335 - 515

    "Gaining weight and having bigger body will make you look great on any clothing. Men with strong body are very attractive to women. General people tend to admire big muscle too." -mbijay

  21. #20
    Wannabebig Member LetsGrowTumors's Avatar
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    Quote Originally Posted by KoolDrew View Post
    I try to keep mine under an hour.

    yeah an hour the most for me with two muscles and abs. your monday looks great oh yeah remember if your sore (eat bananas with shakes) dont lift cuz it'll just rip, gotta eat right and sleep enough.
    Last edited by LetsGrowTumors; 06-17-2007 at 02:19 AM.
    5/1/07 5'8 153lb bench 155 3x10
    6/5/07 5'8 162lb bench 185 3x10
    7/7/07 5'8 170lb bench 205 3x10

    7/12/07 first time DL...
    135x10
    155x10
    185x8
    205x2 knee's started to give up on me.
    current goals. bulk to 200-215

  22. #21
    Bodybuilding Mythbuster
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    Quote Originally Posted by LetsGrowTumors View Post
    yeah an hour the most for me with two muscles and abs. your monday looks great oh yeah remember if your sore (eat bananas with shakes) dont lift cuz it'll just rip, gotta eat right and sleep enough.
    Stop...just stop. What exactly will "rip" if you are sore...your muscles?

  23. #22
    Bodybuilding Mythbuster
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    OP:

    You are doing too many exercises, too much volume and too many isolation exercises.

    Try WWB 1.1 or BGB or 5x5 or some other program. What you have looks like a sure road to CNS burnout and shoulder injury (at a mimimum). Not only are you working shoulders 3 times a week, you are also doing upright rows for them which are quite hard on the RC. And remember with almost all back and chest work you work shoulders as well.

  24. #23
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    ive narrowed it down to this

    Monday

    Chest--
    Flat Bench (medium grip) 12-8-6
    Flat Bench (wide grip) 12-8-6
    Flat Bench (close grip) 2 x 15
    Dumbbell Incline 3 x 10
    Chest Press 3 x 15

    Triceps --
    Dumbbell Skull Crushers 3 x 15
    Barbell Skull Crushers 3 x 15
    Triceps Pushdown 3 x 12

    Pushups 3 x 30
    Crunches 3 x 30
    Lying Reverse Abdominal Crunches 2 x 15

    Running


    Tuesday

    Abs & Cardio

    __________________________________________________ ____________________________________

    Wednesday


    Biceps --
    Seated Dumbbell Bicep Curls 4 x 15
    Standing Dumbbell Bicep Curls 4 x 10
    Barbell Bicep Curls 2 x 12

    Forearm --
    Wrist Curls (palms up) 2 x 12
    Wrist Curls (palms down ) 2 x 12

    Back --
    Deadlift 5x5
    Lateral Pull Downs (wide grip) 3 x 10
    Lateral Pull Downs (close grip) 3 x 10
    Dumbbell Row 3 x 10

    Pullups 10
    Crunches 3 x 30
    Lying Reverse Abdominal Crunches 2 x 15

    Bicycle
    __________________________________________________ ___________________________

    Thursday


    Abs & Cardio

    __________________________________________________ _______________________________



    Friday


    Quads, Glutes, Hamstrings, Calves --
    Squats 5 x 5
    Calf Raises 3 x 20
    Lunges 3 x 10
    Side Leg Raises 3 x 15

    Shoulder --
    Upright Row 3 x 10
    Barbell Military Press 3 x 10
    Dumbbell Shoulder Press 2 x 10
    Front & Lateral Raises 2 x 10
    Rear Deltoid Raises 3 x 10

    Abs
    Vertical Leg Lifts 3 x 10
    Bent Knee Abdominal Hip Raises 2 x 20
    Crunches 3 x 30
    Lying Reverse Abdominal Crunches 2 x 15

  25. #24
    Senior Member KoolDrew's Avatar
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    Try WWB 1.1 or BGB or 5x5 or some other program.
    :withstupi :

  26. #25
    Senior Member tomv's Avatar
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    *sigh* HeadHoncho it seems like you'd really like to design your own program but I think till you've got more experience you should either just use one from the site, all of which have been designed by very smart people with years of experience OR use one from the site, modified SLIGHTLY. I don't mean to sound rude but you obviously just don't have the knowledge at the moment to design an appropriate program for yourself and this will only be to your detriment over time.
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

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