Wannabebig Routine 2
Now that you’ve come to the end of Phase I of the WannaBeBig Routine,` we’ll assume that your dedication, coupled with a proper eating regimen promoting mass gains and adequate individualized rest periods has increased your shirt size.
The time has come for Phase II which will allow you to rise above the the plateau you’ve achieved or to start something new. Whatever you decide, get ready take your physique to the next level.
Phase II has been designed so that a periodized alternating style will be used. Higher reps, specifically targeted at the type II fast twitch fibers for hypertrophy, are the mainstay of this program. Phase III will complement the previous phase so that you will continue to grow stronger and make progress.
WBB Routine II
Day 1: Chest and Back
- Dumbbell Incline Press 2×9-11
- Close Grip Chins 2×9-11
- Flat Dumbbell Flies 2×9-11
- Wide Grip Pull Downs or Deadlifts 2×9-11
- Decline Barbell Bench Press 2×9-11
- Seated Cable Row or T-Bar Rows 2×9-11
Day 2: Rest Day
Day 3: Legs
- Squats 1×20
- Leg Press 1×20
- Leg Extensions 1×15
- Hamstring Curl 2×9
- Seated/Standing Calf Raises 2×25 (Do one of set of each)
Day 4: Rest Day
Day 5: Biceps, Triceps, and Shoulders
- Seated Dumbbell Press, Standing Dumbbell Lateral Raises, Front Dumbbell Raises
2-3×6 (supersetted) - Incline or Decline Skull Crushers 2×9-11
- Incline Dumbbell Curls 2×9-11
- Dips 2×9-11
- Hammer Curls 2×9-11
Abdominals to be performed on any training day.
- Crunches on a decline bench 3×10
- Russian Twist 2×10
FAQ
Q: Should I check with my doctor before I begin this routine?
A: Yes, it is paramount that you start this program in good health.
Q: What does 2×9-11 mean?
A: The “2″ stands for the number of sets that you are to complete. The “9-11″ stands for the number of repetitions/times you should lift the weight.
Q: How long will each session take?
A: Granted that you are concentrating on the exercise at hand, each session should be completed in a maximum time of 60 minutes.
Q: How long should I rest between each set?
A: For this program I would like you to rest anywhere from 3-4 minutes. This is to ensure that you are as recovered as possible so that you may receive maximum benefit from your next set.
Q: How long should I stick with this routine?
A: Generally speaking, I would say to stay with it until you stop progressing or until 6-8 weeks have passed.
Q: Why is there such a low work-volume given for the program?
A: It is’t so much the volume that will effect the outcome or results you receive from this program, but the intensity with which you perform each set. The low-volume approach allows the individual to allocate all his/her mental and physical energies into each and every set.
A: There are various ways in which you can prime your body for the onslaught of the heavy loads you’ll be lifting. This will be dependent upon which pieces of equipment are avaiable at home or at your gym. Another factor will be how you are feeling that particular day.
I’d suggest two simple methods.
1) Skip for 10 mins.
2) Add 2-3 warm up sets pyramiding down.
Q: What is the tempo of the movement?
A: The tempo that should be followed is a 2,1,2. The first ³2 ³ stands for the eccentric/concentric portion of the lift depending upon the exercise. ³1² is for the pause at the bottom of the movement. The other ³2,² again, depends upon the exercise at either an eccentric/concentric time.
Q: Why do you have push/pull muscles grouped together?
A: The reason for this is that studies have shown that this method has a manipulative effect on the nervous system. This wil allow the lifter to get the most out of their workout. The scientific reasoning behind this is still somewhat of a mystery.
Q: Should I perform, in each session, the push muscle groups first,
and then follow by doing the pull muscle/s, or vice versa?
A: Perform the exercises the way they’re written down. For example: if it says to do Dumbbell Incline Presses, and then to do Close Grip Chins, I want you to follow that order.
Written by Maki Riddington
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