Wannabebig 1.1 - An Improved Routine

 by Maki Riddington on June 11th, 2007

http://www.wannabebig.com/training/routines-and-programs/wannabebig-11-an-improved-routine/#printpreview

Finding the perfect training program is like dating a Victoria secret model - the chances of it happening are next to impossible. However finding a good program that will give you a great return on the time, sweat, and work you’ve invested is possible.

After six years of feedback and many positive testimonies, the Wannabebig routine is being revamped.

Looking back at the original Wannabebig Routine there are areas that could def improved upon. The revised version took these points into consideration and made a good program even better.

Cons of Wannabebig Routine 1
Each muscle is only targeted once per week. In a span of a month each muscle is stimulated four times.
Muscles may not get stimulated enough in a workout due to lack of neuromuscular coordination from the low volume of sets.
Trainee could quite possibly end up over recovered as a result of low volume of sets.
The program is based around muscles.

Pros of Wannabebig Routine 1.1
You hit all the major muscle groups twice a week. In a span of a month each muscle is stimulated eight times.
Includes more compound movement patterns more often in the training week.
Allows for more variation of exercises.
More frequent muscle stimulation allows for greater muscle growth.
The program can be changed to fit individual goals (sports, martial arts etc).
Helps develop the central nervous system to function more efficiently via intermuscular and intramuscular coordination.
Allows for weaknesses and muscle imbalances to be fixed.


The Routine

The basic concept of this routine is simple - lower body one day with upper body being trained the next day followed by a rest day. Then repeat this again and take the weekend off.

The 4 day Split

DAY 1 (Monday): Lower body/static ab work/obliques

DAY 2 (Tuesday): Upper body and trunk flexion (movements initiated from the rib cage)

DAY 4 (Thursday): Lower body, static ab work/obliques

DAY 5 (Friday): Upper body and trunk flexion (movements initiated from the hips)


The Exercises (Click here for video clips of each exercise)

Day 1 - Lower Body/Abs
Front Squat/Back Squat
Alternating Lunges
Good Mornings
Standing Calve Raises
Diagonal Cable Wood Chops
Planks

Day 2 - Upper Body
Straight Arm Pull Downs
Flat Bench Press/Dumbbell Chest Press
Standing Dumbbell Shoulder Press
Dips
Variation of Standing Biceps Curls
Swiss Ball Cable Crunches

Day 4 - Lower Body
Deadlifts
Step Ups
Pull Through
Seated Calve Raises
Walk Outs
Side Planks

Day 5 - Upper Body
Chin Ups/ Modified Pull Ups
Seated Wide Grip Cable Row/One Arm Dumbbell Rows
Push Ups (variations)
Scaption
Dumbbell Skull Crushers
Leg Raises

Loading Parameters

Weeks 1-4

Day 1/4- Lower Body
Number of sets per exercise: 6
Loads: 65-75% of 1RM
Rest: 1 minute
Reps: 5-8

Day 2/5 - Upper Body
Number of sets per exercise: 6
Loads: 65-75% of 1RM
Rest: 1 minute
Reps: 5-8

Weeks 5-9

Day 1/4 - Lower Body
Number of sets per exercise: 3-4
Loads: 75 –80% of 1RM
Rest: 2 minutes
Reps: 10-12

Day 2/ 5 - Upper Body
Number of sets per exercise: 3-4
Loads: 75 -80% of 1RM
Rest: 2 minutes
Reps: 10-12

Week 10-14

Day 1/4- Lower Body
Number of sets per exercise: 2-3
Loads: 80-85% of 1RM
Rest: 2-3 minutes
Reps: 8-10

Day 2/5 - Upper Body
Number of sets per exercise: 2-3
Loads: 80-85% of 1RM
Rest: 2-3 minutes
Reps: 8-10

Week 15-19

Day 1/4- Lower Body
Number of sets per exercise: 2-3
Loads: 85-90% of 1RM
Rest: 3 minutes
Reps: 6

Day 2/5 - Upper Body
Number of sets per exercise: 2-3
Loads: 85-90% of 1RM
Rest: 3 minutes
Reps: 6

Note: The loading parameters for each phase do not apply to the push-ups and abdominal exercises. The abdominals can be trained to failure using as much weight as possible and using between 6-12 reps. The push-ups are also to be performed to failure (through as many reps as possible) only following the number of sets and rest periods in each phase.

The Warm Up


Warming up before a workout is essential to ensuring that the body is prepared for the intense stress that it will be placed under. An effective warm up will improve nervous system function, lubricates the joints and increases the temperature of the soft tissues. A good warm up will also serve as a way to decide what kind of workout you may be in for.

During a warm up you should be making mental notes on how your body feels. Do certain joints or muscles ache and is your range of motion restricted around a particular joint? It’s during this time that any necessary adjustments to the workout can be made so that you ensure injury does not occur.

A warm up should allow for and include:
A time to visualize what will be accomplished in the training session.
Should progressively increase body temperature.
Include all the joints involved in the training session.
Incorporate all planes of movement.
Increase the range of motion around the joints being used.
Include muscle activation and mobility work for the muscles being trained.

For more information on how to warm up the right way before a workout you can visit the Magnificent Mobility website.

Warm Up 1



Warm Up 2



Stretching

It’s widely accepted nowadays that stretching is a good thing. What’s not as recognized is when and how you should be performing it. In a nutshell, static stretching should be minimized to after a workout not before. For more information on how to perform static stretches read this article: Static Stretching for Dynamic People

Conditioning Work (aka GPP)

Although the focus of the WBB 1.1 Routine is to increase muscle mass and strength it can be very easy to forget about the other “things.” Being in good shape is more then just looking the part. If you can’t walk up a flight of stairs without losing your breath or run for more then 5 minutes then chances are your cardiovascular conditioning needs to be improved upon.

This is where GPP (General Physical Preparedness) comes into play. To learn more about what GPP is and what it can do for you read Are You Down With GPP?

GPP Clip 1



GPP Clip 2



WBB 1.1 Exercise Video Clips

Lower Body Clips

Front Squat



Back Squat



Good Morning



Deadlift



Barbell Step Ups



Dumbbell Step Ups



Alternating Lunges



Pull Through



Upper Body Clips

Straight Arm Pull Downs



Chin Ups



Modified Pull Ups



Seated Wide Grip Cable Rows



One-Arm Dumbbell Rows



Flat Bench Press



Close Grip Bench Press



Push Ups (Band)



Push Ups (Clap)



Push Ups (Incline)



Push Ups (Ball)



Dips



Standing Dumbbell Shoulder Press



Bicep Curls



Scaption



Skull Crushers



Dumbbell Chest Press (flat)



Abdominal Clips

Walk Outs



Side Planks



Planks



Leg Raises



Swiss Ball Cable Crunches



Diagonal Cable Wood Chops



Written by Maki Riddington