The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its 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
    TJW Keith's Avatar
    Join Date
    Mar 2006
    Pickering, Ontario

    My Westside template... please help.

    Throughout my training, all my routines have always been geared towards bodybuilding. I figured since my strength absolutely sucks (big 3 of 740), as I increase my strength, it will be easier to stack on some quality muscle, which really is what I'm looking to do in the long run. So HERE is where I got my template from.

    So here it is:

    Monday- Upper body
    ME lift: Flat barbell press - Work up to a max set of 3-5 reps
    Supplemental lift: Incline dumbbell press - 3-4 sets of 6-10 reps
    Horizontal row: Yates row - 4 sets of 10-15 reps
    Rear delt/Upper back: BOL - 2-3 sets of 12-15 reps
    Abdominals: Weighted reverse crunches off chin bar - 3-4 sets of 8-15 reps

    Wednesday- Lower body
    ME lift: Box squat - work up to a max set of 5 reps
    Unilateral movement: Bulgarian split squat - 3-4 sets of 8-15 reps
    Hamstring/Posterior chain movement: Glute-ham raises - 3-4 sets of 6-10 reps
    Grip training: Barbell static holds - 3 sets of timed reps

    Friday- DE Upper body
    RE lift: Dips - 3 sets of max reps (60 sec rest between sets)
    Supplemental lift: JM press - 3-4 sets of 5-10 reps
    Vertical pulling: Chins - 4 sets of 8-12 reps
    Medial delt or trap: Dumbbell shoulder press - 3 sets of 10-15 reps
    Elbow flexion: Hammer curls - 3 sets of 8-10 reps
    Abdominal circuit training

    My goal is probably the same as 80% of everyone else on this site; to increase my strength and size. But I think I'll concentrate more on strength for the next little bit (6 months) only because, like I stated before, I feel it will be easier to add muscle when I'm stronger. Make sense?


    1) How does the program look overall?

    2) I'm wondering why I can't use a back squat for my lower body ME day. It never gave me that option. Is there a reason for this? Is this program suppose to be geared towards lifts that will support your big 3?

    3) Can I afford to add in extra work on off days being that I'm only training 3 days a week? If so, what can I add? I typically take a while to recover especially my hams, lower back, chest, tris and lats. They can take anywhere from 3-5 days. I noticed there's no direct calf work being done. I may add this to Saturday or something.

    Thanks a lot in advance.
    Last edited by Keith; 09-04-2007 at 08:26 PM.
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

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