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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Thread: Great Workout

  1. #1
    Wannabebig Member
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    Great Workout

    Ive been lifting with this workout consistantly for the past 8 weeks and I have seen some pretty good strength gains. It is basically WBB1 with a variation of exercises for the same muscle groups with day 4 through 6. Im not a bodybuilder, but a firefighter who wants to be in top physical shape. I would highly recommend it to anyone with motivation to better their physique. I've also found that doing this workout for a couple of months is a great change of routine and may promote some new muscle gain!

    Day 1 (Monday): Chest/Back

    Flat Barbell bench 3 x 12, 10, 8
    Incline Dumbell Bench 3 x 12, 10, 8
    Dips 3 x Failure
    Deadlifts 3 x 12, 10, 8
    Pullups 3 x Failure
    Bentover Rows 3 x 12, 10, 8
    Barbell Shrugs 3 x Failure
    Abs
    20 Minutes Cardio

    Day 2 (Tuesday): Legs

    Squats 3 x 12, 10, 8
    Hack Squats 3 x 12, 10, 8
    Stiff Legged Deadlifts 3 x 12, 10, 8
    Calf Raises 3 x 25
    Forearms
    20 Minutes cardio

    Day 3 (Wednesday): Shoulders, Biceps, Triceps

    Barbell Military Press 3 x 12, 10, 8
    Dumbell Lateral Raises 3 x 12, 10, 8
    Upright Rows 3 x 12, 10, 8
    Dips 3 x Failure
    Narrow Grip Bench 3 x 12, 10, 8
    Skull Crushers 3 x 12, 10, 8
    Barbell Curls 3 x 12, 10, 8
    Dumbell Hammer Curls 3 x 12, 10, 8
    Isolated Dumbell Curls 3 x 12, 10, 8
    Abs
    20 Minutes Cardio

    Day 4 (Thursday): Chest/Back

    Medicine Ball Pushups 3 x Failure
    Incline Dumbell Flys 3 x 12, 10, 8
    Chair Pushups 3 x Failure
    One Arm Bentover Dumbell Rows 3 x 12, 10, 8
    T-Bar Rows 3 x 12, 10, 8
    Rack Pulls 3 x 12, 10, 8
    Forearms
    20 Minutes Cardio

    Day 5 (Friday): Legs

    Dumbell Lunges 3 x 12, 10, 8
    Dumbell Squats 3 x 12, 10, 8
    Elevated Calf Raises 3 x 12, 10, 8
    Stiff Legged Deadlifts 3 x 12, 10, 8
    Abs
    20 Minutes Cardio

    Day 6 (Saturday): Shoulders/Biceps/Triceps

    Dumbell Military Press 3 x 12, 10, 8
    Dumbell Front Raises 3 x 12, 10, 8
    Bentover Dumbell Flys 3 x 12, 10, 8
    Weighted Dips 3 x Failure
    Diamond Grip Pushups 3 x Failure
    Triceps Pushdowns 3 x 12, 10, 8
    Chinups 3 x Failure
    EZ Bar Curls 3 x 12, 10, 8
    Incline Dumbell Curls 3 x 12, 10, 8
    Forearms
    20 Minutes Cardio

    I usually take 2-3 days off before I begin the routine the following week. As I said earlier, I have gotten in great shape from this workoout gaining strength and size while losing body fat. I finally found what gives me optimal results and I am going to stick with it!! If anyone has any questions or comments, please feel free to post and I will do my best to get back to you.

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  3. #2
    Senior Member Jorge Sanchez's Avatar
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    I'm glad this works for you, but I wouldn't feel comfortable advocating this routine. It's pretty much the opposite of great.

  4. #3
    Couldn't find IAMBUFF.COM
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    What sort of great results have you noticed in only 8 weeks?
    I am not trying to belittle you, I want to know.

    For most this is overtraining, especially Wednesday then Thursday, there is no time for recovery.

    Also, how are you able to work out 6 days a week and take 2-3 days off in the week?

  5. #4
    Wannabebig Member
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    I ve lost a decent amount of bodyfat that I have been trying to lose for quite some time. Like I said before, I am not a bodybuilder, I am trying to be in the best shape possible for my job. I feel like I have gained a lot of muscular endurance from the workout. Peoples bodys react to things in different ways, and my body has reacted pretty well from this routine. In a sense of calories burned, I think that the amount of weightlifting combined with the daily cardio has really helped me lean out. As for the 6 day a week thing, I meant 6 days in a row and then recuperate for a few days.

  6. #5
    A gallon a day, everyday! ThomasG's Avatar
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    thats overkill and too many reps/light lifting for my taste

  7. #6
    Senior Member garjagan's Avatar
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    Quote Originally Posted by gsuit11 View Post
    I ve lost a decent amount of bodyfat that I have been trying to lose for quite some time. Like I said before, I am not a bodybuilder, I am trying to be in the best shape possible for my job. I feel like I have gained a lot of muscular endurance from the workout. Peoples bodys react to things in different ways, and my body has reacted pretty well from this routine. In a sense of calories burned, I think that the amount of weightlifting combined with the daily cardio has really helped me lean out. As for the 6 day a week thing, I meant 6 days in a row and then recuperate for a few days.
    All pedantry aside, this is a bodybuilding forum and for that reason you wont get many positive compliments for that routine. People here are interested in a calorie surplus. Calories are god's gift to humanity on this forum.

    I have to ask, what kind of job do you do which involes a 6 day on 3 day off workout rountine?

  8. #7
    Wannabebig Member
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    I am a firefighter. We work 24 hours and then are off for 48 hours. Greatest job in the world, considering you get paid to workout while on duty, as long as there are no calls

  9. #8
    SchModerator ZenMonkey's Avatar
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    Not So Great Workout

    very bad routine indeed. it is well and good that your body has had good results to this routine but if you had a better routine you would see better and quicker results. Your movement choice is very inefficient not to mention the lack of rhyme and reason to it. Six days in a row is too much. Yes, if you eat less you will lean out.

    How much time have you actually spent testing other routines to know truly which is most optimal for you? If you had actually spent the time doing this you would most likely have chosen a different routine. It is a matter of time before you burnout. Not bashing your stuff but I have been there and so have many other people only to find dead ends. I am glad this works for you now, but when you can't handle it anymore look into BGB or a full body routine.
    Last edited by ZenMonkey; 11-24-2007 at 10:17 AM.
    Sarvamangalam!

  10. #9
    SchModerator ZenMonkey's Avatar
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    Quote Originally Posted by gsuit11 View Post
    Day 1 (Monday):
    Flat Barbell bench 5x5
    Incline Dumbell Bench 4x8
    One Arm Bentover Dumbell Rows 5x5
    T-Bar Rows 4x8
    Barbell Shrugs 5x5
    20 Minutes Cardio

    Day 2 (Tuesday):
    Squats 5x5
    Hack Squats 4x8
    Calf Raises 3 x 25
    Curls 4x8
    20 Minutes cardio


    Day 4 (Thursday):
    Military Press 4x8
    Weighted Dips 5 x 5
    Weighted Pullups 5x5
    Rack Pulls 5x5
    20 Minutes Cardio

    Day 5 (Friday):
    Deadlift 5x5
    Stiff Legged Deadlifts 5x5
    Calf Raises 3x25
    CG BP 5x5
    Abs
    20 Minutes Cardio
    What I deleted is the least of your worries. I also fixed your rep ranges. GO HEAVIER!

    You've been - baby got backified
    Last edited by ZenMonkey; 11-24-2007 at 10:35 AM.
    Sarvamangalam!

  11. #10
    Wannabebig Member
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    Thanks for the feedback. I really appreciate your help. I might have to pick your brain down the road!

  12. #11
    Wannabebig Member
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    What is CG BP???

  13. #12
    cakin Cirino83's Avatar
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    ^^ close grip bench press

  14. #13
    Addicted to Adrenaline LevesqueIsKing's Avatar
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    You're Squatting, Hack Squatting and SL Deadlifting only one day after Deadlifting?

    I'd be sore as hell, wouldn't be able to pull decent numbers the second day...
    Last edited by LevesqueIsKing; 11-24-2007 at 08:34 PM.

  15. #14
    Just watch me ... Built's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    What I deleted is the least of your worries. I also fixed your rep ranges. GO HEAVIER!

    You've been - baby got backified
    I love it!

  16. #15
    Senior Member 1mmort4l's Avatar
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    Quote Originally Posted by gsuit11 View Post

    Day 3 (Wednesday): Shoulders, Biceps, Triceps

    Barbell Curls 3 x 12, 10, 8
    Dumbell Hammer Curls 3 x 12, 10, 8
    Isolated Dumbell Curls 3 x 12, 10, 8



    Day 6 (Saturday): Shoulders/Biceps/Triceps
    EZ Bar Curls 3 x 12, 10, 8
    Incline Dumbell Curls 3 x 12, 10, 8
    Curls of some sort x 18 sets!!!!!!!!!!!!
    Probably the smallest muscles you can work, and your pulling 18 sets a week on them! Plus all your back and pulling movements..

    Everyone else has already said everything, and i agree that routine is no good.
    If you have results in 8 weeks on that, imagine with a good routine!
    At least you have a base to work with there, and can easily be altered.
    Last edited by 1mmort4l; 11-24-2007 at 08:45 PM.
    Age: 25 Height:5/9" Weight: 180lbs/ 80kgs


    Current PR's (updated 19th March.)

    Bench: 325lbs/ 145kgs
    Dead: 395lbs/ 180kgs
    Squat: 370lbs/ 165kgs x 1 parallel.

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