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
    one rep at a time ArmandSV's Avatar
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    my spartan abs routine

    Here is the Ab routine I created last night, I think its a good one

    i will take any criticism, if i missed something

    Tuesday & Thursday - Abdominal Routine

    Spartan Abs - the 300 workout

    A) Planks - abs (60 sec x 2)
    - obliques (45 sec x 2)

    B) Sit-Ups - Decline (10 x 2 x ## lbs)
    - Flat (10 x 2 x ## lbs)

    C) Obliques - Decline twists (20 x 2 x ## lbs)
    -Flat twists (20 x 2 x ## lbs

    D) Bicycles - (60 sec x 2)

    E) Crunch Machine - (10 x 2 x ## lbs)

    F) Hanging - Leg raises (10 x 2 x 3 sec pause)
    - Twists (20 x 2 x 2 sex pause)

    G) Medicine Ball - sit-ups (10 x 2 x ## lb ball)
    - back to back twists (20 x 2 x ## lb ball)

    H) Bench & Ball - Leg raises (10 x 2 x big ball)
    - Sweepers (20 x 2 x big ball)

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  3. #2
    The Man of Steel -Superman-'s Avatar
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    Quote Originally Posted by ArmandSV View Post
    Here is the Ab routine I created last night, I think its a good one

    i will take any criticism, if i missed something

    Tuesday & Thursday - Abdominal Routine

    Spartan Abs - the 300 workout

    A) Planks - abs (60 sec x 2)
    - obliques (45 sec x 2)

    B) Sit-Ups - Decline (10 x 2 x ## lbs)
    - Flat (10 x 2 x ## lbs)

    C) Obliques - Decline twists (20 x 2 x ## lbs)
    -Flat twists (20 x 2 x ## lbs

    D) Bicycles - (60 sec x 2)

    E) Crunch Machine - (10 x 2 x ## lbs)

    F) Hanging - Leg raises (10 x 2 x 3 sec pause)
    - Twists (20 x 2 x 2 sex pause)

    G) Medicine Ball - sit-ups (10 x 2 x ## lb ball)
    - back to back twists (20 x 2 x ## lb ball)

    H) Bench & Ball - Leg raises (10 x 2 x big ball)
    - Sweepers (20 x 2 x big ball)
    What is your goal? You do know the body grows as a whole and that you wil look ridiculous with "spartan" abs and an average body, assuming you aren't ripped everywhere else already.
    From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)

    Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
    155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]

    Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs

    Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5

  4. #3
    one rep at a time ArmandSV's Avatar
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    oh let me clarify

    I do the ripped rugged and dense routine on M-W-F
    and rest on weekends

    the ab routine fills in the Tuesdays and thursdays

    http://www.t-nation.com/readArticle....r=bodybuilding

  5. #4
    Former Fatass Unreal's Avatar
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    Way too much, and wasting time dedicating two days to just abs.
    Nick V

  6. #5
    Senior Member seK's Avatar
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    Diet will make or break your abs.

  7. #6
    Senior Member
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    Post a pic of your abs now.

    Come back in 3 months, then 6 months and post pics.

  8. #7
    Wannabebig New Member HahnB's Avatar
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    A lot of athletes do extensive core work, and it can really make a difference in a lot of other lifts. It may be a little much, but I don't see why people shun ab work so much. Your core is a huge portion of your body.
    My brother and I were brutal. I once chased him around the house with a spoon that I put on the burner. I burned that little pricks leg. -sharkall2003

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  9. #8
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by HahnB View Post
    A lot of athletes do extensive core work, and it can really make a difference in a lot of other lifts. It may be a little much, but I don't see why people shun ab work so much. Your core is a huge portion of your body.
    I like to see anyone squat effective a day after doing all that ab work.

    Sounds like overtraining to me.
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  10. #9
    Always Learning IZich's Avatar
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    Quote Originally Posted by ArmandSV View Post
    Here is the Ab routine I created last night, I think its a good one

    i will take any criticism, if i missed something

    Tuesday & Thursday - Abdominal Routine

    Spartan Abs - the 300 workout

    A) Planks - abs (60 sec x 2)
    - obliques (45 sec x 2)

    B) Sit-Ups - Decline (10 x 2 x ## lbs)
    - Flat (10 x 2 x ## lbs)

    C) Obliques - Decline twists (20 x 2 x ## lbs)
    -Flat twists (20 x 2 x ## lbs

    D) Bicycles - (60 sec x 2)

    E) Crunch Machine - (10 x 2 x ## lbs)

    F) Hanging - Leg raises (10 x 2 x 3 sec pause)
    - Twists (20 x 2 x 2 sex pause)

    G) Medicine Ball - sit-ups (10 x 2 x ## lb ball)
    - back to back twists (20 x 2 x ## lb ball)

    H) Bench & Ball - Leg raises (10 x 2 x big ball)
    - Sweepers (20 x 2 x big ball)
    I'd also say this looks like too much volume. Intensity is key, not volume. Since you are already adding "##" poundage, doing half of the exercises would be plenty.

    I also assume that since you have "##" listed, you haven't tried this out yet. Try it out and you'll understand why it's just too much. Especially since you have it listed as Tuesday and Thursday (which also raises and eyebrow), the trade-off between volume and recovery period isn't at its best with that amount of volume.
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  11. #10
    Senior Member seK's Avatar
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    On a side note do you have to wear a leather thong when you do this? .... I would think it may ride.


    Are all of the workouts done on the same day?

  12. #11
    one rep at a time ArmandSV's Avatar
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    no, i dont wear a leather thong, I would but I'm not sure about chaffing

    yes this whole thing is one day routien, I made it up last night and did it
    this morning.

    the ## was 35 plate for most exercises, and 150 on the crunch machine

    I dont feel over trained as I type this, actually I feel pretty good (tomorrow may be different)

    the weights make it pretty intense, so what I did today was one set of each exercise all the way through, then started the second sets, we went until we couldn't go anymore. (made it about half-way through the 2nd round, then my hip started to hurt and i ran out of time)

    I will report about thursday's progress...

  13. #12
    Always Learning IZich's Avatar
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    Quote Originally Posted by ArmandSV View Post
    no, i dont wear a leather thong, I would but I'm not sure about chaffing

    yes this whole thing is one day routien, I made it up last night and did it
    this morning.

    the ## was 35 plate for most exercises, and 150 on the crunch machine

    I dont feel over trained as I type this, actually I feel pretty good (tomorrow may be different)

    the weights make it pretty intense, so what I did today was one set of each exercise all the way through, then started the second sets, we went until we couldn't go anymore. (made it about half-way through the 2nd round, then my hip started to hurt and i ran out of time)

    I will report about thursday's progress...
    Basically you did 1-1.5 sets per exercise. What a horrible waste of time.

    My suggestion still stands to do a few more sets (successively, not "cycling" through the exercises like a lingerie catalog) and drop some exercises.

    I'm sure you don't look like a chicken with its head cut off, so please don't train like one.
    Last edited by IZich; 08-07-2007 at 04:55 PM.
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  14. #13
    SchModerator ZenMonkey's Avatar
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    you have 13 different movements listed.
    do you do 13 different X movements?
    X can be substituted but not limited to: Chest, arms, back, legs.
    My abs get the best workout from heavy benching, squatting, and DLing.
    Last edited by ZenMonkey; 08-07-2007 at 04:57 PM.
    Sarvamangalam!

  15. #14
    Senior Member 235orbust's Avatar
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    Quote Originally Posted by HahnB View Post
    A lot of athletes do extensive core work, and it can really make a difference in a lot of other lifts. It may be a little much, but I don't see why people shun ab work so much. Your core is a huge portion of your body.
    exactly. core work i feel is the most important thing an athlete can do. i play basketball at a high level, and Ive been up against people much smaller than me that could hold their own because they had great core strength, and ive also been up against players bigger than me that i was able to have my way with becasue im guessing they had no core strength.I think Core work is what transfers the weight room work to the court/field. For an athlete, a workout dedicated solely to core work is not a bad idea at all. Ive actually been flirting with the idea
    Last edited by 235orbust; 08-07-2007 at 05:10 PM.
    CONSISTANT EFFORT is more important than any formula for success

  16. #15
    SchModerator ZenMonkey's Avatar
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    while this is true, overtraining your core can hinder performance.
    Sarvamangalam!

  17. #16
    Senior Member seK's Avatar
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    Quote Originally Posted by 235orbust View Post
    exactly. core work i feel is the most important thing an athlete can do. i play basketball at a high level, and Ive been up against people much smaller than me that could hold their own because they had great core strength, and ive also been up against players bigger than me that i was able to have my way with becasue im guessing they had no core strength.I think Core work is what transfers the weight room work to the court/field. For an athlete, a workout dedicated solely to core work is not a bad idea at all. Ive actually been flirting with the idea
    This is far from the most effective form of core work though.

  18. #17
    Senior Member 235orbust's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    while this is true, overtraining your core can hinder performance.
    with me, to see any real improvement with my abs i had to train A LOT. IT takes me awhile to fatigue my abs, not so much my hips, so i cant say my core as a whole. i agree this program is most likely too much, i do think, at least for me, I have to push myself pretty hard to see improvement, about half that program would be sufficient for me.
    CONSISTANT EFFORT is more important than any formula for success

  19. #18
    one rep at a time ArmandSV's Avatar
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    someone give this a try,

    if you feel over trained, dont do a exercise, but I dont think striving to be able to complete this routine is a bad goal.

    you are supposed to work through it once, IE do all of A then B then C...till the end. You can do A through H in any order you like.

    also work with weights you can do. I can do 10 decline situps with a 35lb plate, so i use the 35, not a 45.

    also for the medicine ball part you will need a partner to throw you the ball in the situps and to be back to back with for the twists

    the flat bench sit up and twists are done with legs held in air with your butt on a bench.

    part H uses a large Ab bouncy ball (you know what i mean) and grasp it with your legs, between shoes

    **another note, the only reason I went A-H today and then back to A and started over was because I was unsure if this was to much, so we did it once, to get a feel for the work out, I think its not to bad, and you will be able to do all of it

  20. #19
    OG SDS's Avatar
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    I thought Spartan ab's were CG enhanced......

  21. #20
    Ex-Manwhore KingWilder's Avatar
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    "spartan ab routine"

    looks around.....floor wipers?
    5'10", 170lbs, 10% bf

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  22. #21
    Banned markdk86's Avatar
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    This thread makes me LOL

  23. #22
    one rep at a time ArmandSV's Avatar
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    Quote Originally Posted by KingWilder View Post
    "spartan ab routine"

    looks around.....floor wipers?
    and god invented google

    http://www.google.com/search?source=...=Google+Search

    *i did modify the movement to use a big rubber ball held between your feet and you have legs hanging of the end of a bench
    Last edited by ArmandSV; 08-07-2007 at 08:22 PM.

  24. #23
    Senior Member seK's Avatar
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    Quote Originally Posted by ArmandSV View Post
    and god invented google

    http://www.google.com/search?source=...=Google+Search

    *i did modify the movement to use a big rubber ball held between your feet and you have legs hanging of the end of a bench
    Larry Page and Sergey Brin are god?

    The movements are not terrible itís the circuit setup and volume.

  25. #24
    Wants to be big x2 Ramstein85's Avatar
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    Quote Originally Posted by 235orbust View Post
    exactly. core work i feel is the most important thing an athlete can do. i play basketball at a high level, and Ive been up against people much smaller than me that could hold their own because they had great core strength, and ive also been up against players bigger than me that i was able to have my way with becasue im guessing they had no core strength.I think Core work is what transfers the weight room work to the court/field. For an athlete, a workout dedicated solely to core work is not a bad idea at all. Ive actually been flirting with the idea
    What Bas Rutten says is that all movements start from the core and that strong hips/abs/lowerback are great in aiding in other workouts but the core is msot essential for fighting. Kicks and punches stem from there. But in general the core is v important. Im just repeating what this MMA master has to say. Dont take my word for it!

  26. #25
    Former Fatass Unreal's Avatar
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    Quote Originally Posted by HahnB View Post
    A lot of athletes do extensive core work, and it can really make a difference in a lot of other lifts. It may be a little much, but I don't see why people shun ab work so much. Your core is a huge portion of your body.
    I completely agree, but two days with this routine is too much IMO. Maybe split it in 1/2 and do 1/2 monday after normal lifting and 1/2 friday or something like that. Too much volume and a day just for abs/core is a bit much.
    Nick V

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