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
    Senior Member BFGUITAR's Avatar
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    Curious about PLing

    Lately I have been looking at my goals and they seem to be strength oriented. I do care about my appearance and how much muscle I have and how lean I am.

    Is it possible to have a combo of both? Well, thats a stupid question. I know its possible im not that naive but a better question would be, is it viable for a person like me who will be occupied with school and guitar/band to do this? I don't know what a PLer's routine would look like which is why im asking about time.

    It seems like I want everything... I want to total at least 1000 within the next year and have a ripped body, moderately sized body (say 190-200 at 5'11 with 10% BF).

    Really, im at a stage when I dont know what I want. At first it was BBing and now PLing seems alot more fun. Is there anyone here with a good balance of both? I want to get to a point when I can call myself a PLer.

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  3. #2
    Team Chesticles! Unholy's Avatar
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    Follow in Heavybomber's footsteps and do powerbuilding.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
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  4. #3
    GFH Lones Green's Avatar
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    yeah, read up on HeavyBomber's journal...he's a nice guy too, will answer your questions.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  5. #4
    Senior Member BFGUITAR's Avatar
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    will do

  6. #5
    Moderator Adam's Avatar
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    Very, Very possible. 'Usually' powerlifting workouts are short in time then BB workouts so it fits better with school.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  7. #6
    As I Am Paul Stagg's Avatar
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    Train to get strong, eat to look good. I think you'll like the results.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  8. #7
    Back on track.. ray34iyf's Avatar
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    Yeah, I know how you feel on this BF...I'm starting to take an interest in the possibility of pl-ing, but that is nothing but a pipe dream until my knee injury heals.
    Good luck getting into it..maybe I'll follow in the coming months.
    Age: 20
    Height: 5-9
    Weight:~160 @ 13-15 bf%?....starting figure after nearly a year of battling CFS/mono...so not too bad imo.

    http://www.fitday.com/WebFit/PublicJ...Owner=ray34iyf
    Max Lifts:
    Don't know anymore..don't care atm.

  9. #8
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    Come to the dark side!

    Not that my lifts are anything spectacular (yet), but I balance school and training pretty well. If you follow a Westside-esque routine, you can keep the DE days to ~hour and the ME days ~1.5 hrs.

    Quote Originally Posted by Adam MacKinnon View Post
    Very, Very possible. 'Usually' powerlifting workouts are short in time then BB workouts so it fits better with school.
    not at all. PL workouts can take a long time because of the rest between sets.
    Quote Originally Posted by Paul Stagg View Post
    Train to get strong, eat to look good. I think you'll like the results.
    Great advice.

  10. #9
    Senior Member BFGUITAR's Avatar
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    Yeh paul, I agree with you. Looking good is base don eating

    BTW what are ME and DE days?

  11. #10
    phil 4:13 Bako Lifter's Avatar
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    ME = Max effort - heavy lifting, very low reps

    DE = Dynamic effort - light lifting, speed work

  12. #11
    Senior Member BFGUITAR's Avatar
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    I assume Plers never really do direct bicep and tricep work?
    Can someone link me to a standard PLer's routine?

  13. #12
    Moderator Adam's Avatar
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    Triceps heavy!

    Biceps usually get worked a bit directly. Pretty much to avoid injury due to imbalances.

    Check out the journal section for routines.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  14. #13
    phil 4:13 Bako Lifter's Avatar
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    Quote Originally Posted by BFGUITAR View Post
    I assume Plers never really do direct bicep and tricep work?
    Can someone link me to a standard PLer's routine?
    PLers usually hammer the sh** out of their triceps, not much biceps though.
    Last edited by Bako Lifter; 07-07-2007 at 02:51 PM.

  15. #14
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    Quote Originally Posted by BFGUITAR View Post
    I assume Plers never really do direct bicep and tricep work?
    Can someone link me to a standard PLer's routine?
    your tris should be ruined after a good upper workout. Bis don't get usually get much more attention than indirect work from heavy rows and chins, and a couple sets of curls a week.

    Here's the WBB article on Westside http://www.wannabebig.com/article.php?articleid=46
    And a good article on Westside for beginners http://www.elitefts.com/documents/ad..._beginners.htm
    And the original site http://www.westside-barbell.com/articles.htm

  16. #15
    Welcome to the gun show Bako Champ's Avatar
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    PLing is all worth it
    Age: 17 - Height: 5'11 - Weight: 160

    Squat - 250
    Deadlift - 305
    Bench - 195

  17. #16
    ANVIL POWER Detard's Avatar
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    Powerlifting programs are usually based around the big 3. Where as bodybuilders generally do bodypart splits. If i'm wrong, please correct me.
    w:225lbs. h:5'10.
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  18. #17
    Senior Member BFGUITAR's Avatar
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    Quote Originally Posted by Detard View Post
    Powerlifting programs are usually based around the big 3. Where as bodybuilders generally do bodypart splits. If i'm wrong, please correct me.
    Powerlifting= strength in the big 3 by any means
    Bodybuilding= increase of size and symmetry of every muscle by any means

  19. #18
    Senior Member BFGUITAR's Avatar
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    Sorry to sound stupid but where on the site is the routine that people always talk about?

  20. #19
    phil 4:13 Bako Lifter's Avatar
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    Search "westside powerlifting template".

  21. #20
    Senior Member BFGUITAR's Avatar
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    Im kind of confused about teh routine... ME and DE. I know what they mean but other than rep/set range, what is the difference?

    And where is the template exactly?

  22. #21
    Senior Member BFGUITAR's Avatar
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    Ah, I found it all.

    Im still a beginner so I wanted to ask you guys how the set/rep schemes should work. It says the excersise to do and what to build up towards but not how to do it.

    And why are there no deadlifts exactly? Why are they breaking it up into components?

    As well, do I increase the weights at my own rate?
    Last edited by BFGUITAR; 09-02-2007 at 06:27 PM.

  23. #22
    phil 4:13 Bako Lifter's Avatar
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    DYNAMIC EFFORT:

    Bench Press - 9 sets of 3
    Box Squats - 8-10 sets of 2
    Speed Pulls - 6-8 sets of 1

    If you have access to bands or chains you would use them on dynamic day mostly.

    DEADLIFTS can be rotated in with squats on ME Squat day. I like to do them after box squats on DE Squat day though.

    On MAX EFFORT day you just build up at your own pace until you hit a new or near max lift. I usually go in triples up to about 75% then I'll start hitting singles the rest of the way. You can increase the weights as fast or as slow as you like, just don't wear yourself out before the big attempts. Try to get at least 3 reps at or above 90%.

  24. #23
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    "build up to" means do some warmups then go for a PR. So if you're going for a 300 squat, you might go 10x135, 5x205, 2x225, 2x250, 1x300. It doesn't matter what you do as long as you go for a max in the 1-5 rep range.

    There aren't deadlifts because all of the westside people squat wide and pull sumo, which require nearly all the same muscles. Remember, though, these guys are elite and have lots of practice with dealdifts. You will need to do them more frequently. Try doing them as an ME exercise and/or dynamic work. Pulling from a platform is a good way to get your deadlift up.

    Increase the weights as much as you can on ME day. You always want to be hitting PRs on something. The key for DE day is to not miss a lift. If you miss lifts a lot then you run the chance of overtraining.

    Also, start with only a few movements per day and slowly add in more, depending on your level of conditioning.

    Here's some decent info for Westside for beginners: http://www.elitefts.com/documents/ad..._beginners.htm

    Remember the main princinple of Westside and you'll do well: turn your weaknesses into strengths and you will get much stronger.

  25. #24
    Senior Member BFGUITAR's Avatar
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    On DE days do you pull quick and fast on all the lifts?

    And why such high sets and low reps for light weight? Is there a reason?

  26. #25
    phil 4:13 Bako Lifter's Avatar
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    Ok, first thing you need to know, you have to treat EVERY lift as if it were your max. When you're warming up with the bar, you apply 300 lbs of pressure (don't know what your max is). So yes, the light weights on DE day should be very fast.

    I don't know the reason for the reps x sets. But, I do know a little about the reasoning behind DE day as a whole.

    On DE days you work on speed right? The more speed you have the faster you can generate force. You generate force by recruiting as many muscle fibres as possible.

    So say you're doing speed box squats with 135 lbs. You bang out 2 reps, and by doing so you recruited a bunch of fibres. You crank out a few more sets, the fibres are getting tired, you need to recruit more of them, more than you usually use. Damn, I'm confusing myself.

    www.westside-barbell.com

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