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
    Wannabebig Member MassAppeal's Avatar
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    need help with my push/pull/leg routine

    okay i have been working out for like 2 years now on/off.this is my first time doing a push/pull/leg routine.my goal is to gain mass slowly to minimize fat gains as little as possible.assuming that my diet is fine, tell me if this routine is any good.
    _________________________________________

    Monday: PUSH (chest,shoulders,triceps)

    Incline DB Bench Press: 3 sets 8-6 reps
    Flat BB Bench Press: 3 sets 8-6 reps
    Military Press: 3 sets 8-6 reps
    Side Laterals: 3 sets 10-8 reps
    Close Grip Bench Press: 3 sets 8-6 reps


    Wednesday: PULL (back,traps,biceps)

    Barbell Bent-Over Row: 3 sets 8-6 reps
    Deadlift: 3 sets 8-6 reps
    One-Arm DB Row (on a bench): 3 sets 8-6 reps
    Barbell Shrugs: 2 sets 8-7 reps
    Dumbbell Shrugs: 1 set 8 reps
    Barbell Curl: 3 sets 8-6 reps


    Friday: LEGS (quads,hams,calves)

    Squats: 3 sets 8-6 reps
    Leg Extensions: 3 sets 8-6 reps
    Barbell Lunges: 3 sets 8-6 reps
    Stiff Leg Deadlifts: 3 sets 8-6 reps
    Standing BB/DB Calf Raises: 3 sets 20-18 reps
    _________________________________________

    so what do you guys think?are the sets for each body part enough to gain size?coming from a 4 day program which i do each body part on its own day(didnt train legs back then.starting to train legs now),i keep thinking that the sets in a push/pull/leg program are not enough to gain muscle.someone please convince me that this is wrong.and is 15 sets per workout session also a little too much or is it just fine?i used to do twelve sets for each workout session on my old program.the reason why im switching to a 3 day program is because that i was always tired to workout(probably overtraining) on a 4 day program and motivation was starting to fade away.

    oh ye and im also wondering if a push/pull/leg routine like this one is any good when cutting?my friend is on his cutting phase right now and is wondering if this routine would work.i am also planning to do a push/pull/leg routine on my cut(with different exercises of course) if i see good results with this.
    got MASS?

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  3. #2

  4. #3
    Wannabebig Member MassAppeal's Avatar
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    anyone else?please?
    got MASS?

  5. #4
    GreenG mickyjune26's Avatar
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    I'm fairly new, but I would probably be able to make good gains just with 2 sets, instead of 3. One set at 8 of 10 intensity and another at 9 of 10 intensity.

    I've been making great gains on Wanna Be Big routine #1.
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    Goals:
    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
    Journal - Pics - ...9

  6. #5
    Banned
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    you're deadlifts and squats are too close together. if you train em hard, then you need alot more time to recover. i would say do your deadlifts after your squats (same day, because they use the same muscles), or do light deadlifts on one day, then 3 or 4 days later do your heavy squats if you wanna do em seperate.

  7. #6

  8. #7
    Senior Member deeder's Avatar
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    Quote Originally Posted by Built View Post
    I'm not a fan of working chest and shoulders on the same day - it's a LOT of rotator cuff strain.
    I've never had problems and I have always trained chest and shoulders together. I've also had my share of shoulder problems so generally when something is bad for the RC it hurts me... Must be something that becomes a problem when you get old.... er.... beautiful I mean

    OP, it's good that you're hitting all the compounds but I agree with the others that it does look like a bit much...

    Also, I thought Push/Pull routines were usually 4 days a week where you literally hit push or pull movements... Ie:

    Push:
    Bench Press
    Squat
    etc.

    Pull:
    Deadlift
    Rows
    etc.

    Doing this as a 4 day routine with 1 heavy push, 1 heavy pull, 1 light push, 1 light pull would be nice
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  9. #8
    Ex-Manwhore KingWilder's Avatar
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    ditch the shrugs and throw in power cleans...or slowly work them in as you get better with technique/form...your traps will thank me
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  10. #9

  11. #10
    Senior Member deeder's Avatar
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    Quote Originally Posted by Built View Post
    Nice save, deeder. Lemme know how your RC holds up as YOU ahhh... become beautiful.
    I do lots of RC work with bands and lots of stretching for my shoulders and I'm avoiding certain exercises that seem to bother my shoulder. Hopefully they'll be healthy for a long time
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  12. #11
    next-tyson-but-white arnoldsclone's Avatar
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    i like the routine i do a very similar routine but i like to do 5 sets 5 reps of the main compound motion first and 3 sets of everythng else, like on your squat day you only do 3 sets, try doing 5 sets and dropping the leg extensions as you'll hit the quads and a host of other leg muscles when you squat better than with leg extensions, more bang for your buck......

    Ahnold says, " milk is for babies!"
    "deadlift if you know"- myself
    Boxing/ working out 5 days a week!
    6'1"- 230lbs-and bulking till i can't stand the mirror
    Former fatass- whent from 302lbs to 207 lbs rippling 05-06
    bench 315
    deadlift 455
    squat 405
    big 3 total = 1175 lbs of RAW IRON!!!MUAHAHAHAHAHA

  13. #12
    Wannabebig Member MassAppeal's Avatar
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    Quote Originally Posted by arnoldsclone View Post
    i like the routine i do a very similar routine but i like to do 5 sets 5 reps of the main compound motion first and 3 sets of everythng else, like on your squat day you only do 3 sets, try doing 5 sets and dropping the leg extensions as you'll hit the quads and a host of other leg muscles when you squat better than with leg extensions, more bang for your buck......
    ye i was thinking of changing the sets.how about 4 sets for each exercise?so thats a total of 20 sets per workout session, is that ok?

    OR

    5 sets for every compound exercises and 4 sets for the rest?which is most likely 23 sets per workout session

    how many total sets do you do when you workout and how long is your session?also,how long should i rest in between exercises?i rest for 90 seconds in between sets.ty
    Last edited by MassAppeal; 11-28-2007 at 07:44 PM.
    got MASS?

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