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

It’s 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 Compac19's Avatar
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    Simple routine, what if any needs to be added?

    It's been a few years since my last serious workout and am Looking for a quick effective routine to get back in shape and build up a good foundation. I'm getting older 41 and don't have the energy and recouperative ability ability I used to have so I am trying to keep it short and sweet with minimal exercises. Will this do? Anything need to be added.

    Three times per week M/W/F not to exceed 1 hour.
    One warm up set, two working sets.

    Squats 2x10
    Deads 2x10
    Bench 2x10
    Mil press 2x10
    DB rows 2x10

    T/F
    Sit-ups / crunches
    Last edited by Compac19; 02-07-2008 at 07:02 PM.

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  3. #2
    Moderator joey54's Avatar
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    how many days a week are you looking at working out?


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    Just get under the bar!

  4. #3
    Getting un-streamlined Progress's Avatar
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    Are you going to add volume? If so, concentration curls, kickbacks, just kidding.

    How about RDLs and pull-ups. You can mix incline/low-incline bench or DB press as well as BOBB rows.

    Why that specific set/rep scheme?

  5. #4
    Wannabebig Member Compac19's Avatar
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    Quote Originally Posted by Progress View Post
    Why that specific set/rep scheme?
    At 41 I am trying to be a realist, the days of 3 sets of flat, 3 sets of decline and 3 sets of inclines DB bench are over. I wish I was like my 15 yo son, he works out 5 days a week (twice on tue and thu) in adition to wrestling, oh to be yound again.

  6. #5
    Moderator joey54's Avatar
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    At 41, why not just do 2 days a week? Just a thought. and, if you are going to do full body like this, i would say end with squats.


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  7. #6
    Getting un-streamlined Progress's Avatar
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    Quote Originally Posted by Compac19 View Post
    At 41 I am trying to be a realist, the days of 3 sets of flat, 3 sets of decline and 3 sets of inclines DB bench are over. I wish I was like my 15 yo son, he works out 5 days a week (twice on tue and thu) in adition to wrestling, oh to be yound again.
    How about doing WBB1?

  8. #7
    Getting un-streamlined Progress's Avatar
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    Quote Originally Posted by joey54 View Post
    At 41, why not just do 2 days a week? Just a thought. and, if you are going to do full body like this, i would say end with squats.
    There's something to be said about getting enough rest but I think this is a bit much. A three day split should be sufficient.

  9. #8
    mmm... discipline
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    I think the routine is perfect. Like the others have said though, twice a week might be sufficient. Try it out.

  10. #9
    Wannabebig Member Compac19's Avatar
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    Quote Originally Posted by Progress View Post
    How about doing WBB1?
    It's been a while and I am out of shape, plan on dedicating the next eight weeks to this type of routine in order to get back near where I left off, then switch to a 2 day split mon/tue thur/fri

    I have alot of catching up to do, when I ended a few years back I was a lean170lb doing
    Squat 225x10(3)
    BD bench 75'sx10(3) inclines 75x10(3) declines 60'sx10(3)
    DB rows 75'sx10(3)
    DB curls 40'sx10(2)

    After two workouts back at it im not so lean 167 doing
    Squat 165x10(2)
    Bench 155x10(2)
    DB rows 40'sx10(2)
    DB press 30'sx10(2)
    DB curls 30'sx10 30'sx06
    Havent started deads yet

    Feel weak as a pup but feels good to be back at it.

  11. #10
    As I Am Paul Stagg's Avatar
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    Quote Originally Posted by Progress View Post
    How about doing WBB1?
    The routine he posted is superior for most people.

    I would add in a pullup/chin up.

    I would drop the reps on the deadlifts.
    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.

  12. #11
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    that seems good routine to me, simple and to the point. right now i do similar basic routine. squats, pullups, and rows one day, bench and clean and press the second, deadlifts and dips the third. the simple stuff work the best and will get you results. i wish you luck in your quest for strength.

  13. #12
    Wannabebig Member Compac19's Avatar
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    Thanks all for the replies and encouragement. I will keep at this routine until the end of May then change to a new routine, maybe something like WBB1.

    Todays workout:
    Bench: 65x10 160x10 160x06
    Squat: 75x10 185x10 185x10
    DB rows: 15'sx10 50'sx10 50'sx10
    DB press: 30'sx10 30'sx10

    Plan to ease into deads tomorrow.

  14. #13
    Senior Member Klotz's Avatar
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    What are your goals? If you're going for strength you might want to lower the reps a bit.

  15. #14
    Wannabebig Member Compac19's Avatar
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    Quote Originally Posted by Klotz View Post
    What are your goals?
    Short term: 225x10 Squats, 180x10 Bench, 80x10 DB rows and to develop a decent 10 rep set of Deads and Mil press.

    Long term: time will tell

  16. #15
    Senior Member BFGUITAR's Avatar
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    As an older person I would recommend lower rep ranges. After the late 20s you start losing bone density and heavy weight training helps slow down that effect (Scarz I recall said it could be reversed, but im not sure).

  17. #16
    Wannabebig Member Compac19's Avatar
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    Quote Originally Posted by BFGUITAR View Post
    I would recommend lower rep ranges
    What do you recommend, 2 working sets of 6-8?

  18. #17
    Senior Member BFGUITAR's Avatar
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    Why not 3 sets of 8? Or 5 sets of 5?

  19. #18
    As I Am Paul Stagg's Avatar
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    Don't get hung up on the details.
    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.

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