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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Results 1 to 16 of 16
  1. #1
    Wannabebig Member
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    Nov 2007
    Location
    St. Louis
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    4

    Critique my workout

    Hi All, I'm 17, I have been working out consistently for almost a year and have seen some growth but would like some suggestions (all are welcome) from you guys on my on how to improve the workout plan my school's strength and conditioning coach gave me.

    *All lifts are in the order in which I do them*
    *All lifts are begun with 1 lightweight warm up set of about 12 reps then 6 sets of 3-8 reps (except abs), depending on the weight*


    Monday --> Back and Biceps

    Lat Pull Down/Pull Ups
    BB Bent Over Row
    Seated Cable Row
    Chin Ups
    EZ Grip Curl (Standing or Preacher Bench)
    Dumbell Hammer Curls (Standing or Seated)
    Plank
    3 sets of 30 reps of various types of crunches

    Tuesday --> Chest and Triceps

    BB/DB Flat Bench Press
    BB/DB Incline Bench Press
    BB/DB Decline Bench Press
    Machine or DB Fly
    Tricep Cable pull down (Ball and Chain)
    Tricep Cable Pull Down Reverse Grip (EZ Grip Bar)
    Weighted Dip
    Overhead Tricep Extension
    Plank
    3 sets of 30 reps of various types of crunches

    Wednesday --> Legs

    Leg Extension
    Seated Leg Curl
    Leg Press
    Straight Leg Deadlift
    Plate Loaded Squat Press
    Sometimes I will do Back Squats
    Plank
    3 Sets of 30 reps of various types of crunches

    Thursday --> Shoulders

    Shoulder Press
    Shoulder Shrugs
    Upright Row
    Side Raises
    Front Raises
    Lat. Side Raise Machine
    Plank
    3 Sets of 30 reps of various types of crunches

    Friday thru Sunday

    I do whatever I feel like working out usually lightweight to midweight lifting

    What could I add or change to improve?
    As of 2/9/08

    Height: 5'8
    Body Weight: 165
    Bench Press: 190
    Squat: 245
    Deadlift: ?
    Lifting Since 3/5/07

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  3. #2
    Senior Member j8715's Avatar
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    all these exercises are 6 sets each? you should try lowering the number of sets at least so you can lift heavier weights. Your workout will be shorter and better.

    don't be afraid to take rest days in between workouts. it is good for you to rest and heal after workouts, even if you don't get sore from them.

  4. #3
    Wannabebig Member
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    How many sets would you suggest?
    As of 2/9/08

    Height: 5'8
    Body Weight: 165
    Bench Press: 190
    Squat: 245
    Deadlift: ?
    Lifting Since 3/5/07

  5. #4
    Senior Member j8715's Avatar
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    with that many exercises maybe 2 sets. I'm not expert though.

    The best advice would be to look into a routine written by a pro.

  6. #5
    phil 4:13 Bako Lifter's Avatar
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    Bakersfield, CA
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    Wow. Your coach actually wrote this up and gave it to you?

  7. #6
    Wannabebig Member
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    yep. Is there something wrong with it?
    As of 2/9/08

    Height: 5'8
    Body Weight: 165
    Bench Press: 190
    Squat: 245
    Deadlift: ?
    Lifting Since 3/5/07

  8. #7
    Senior Member Klotz's Avatar
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    Jan 2008
    Posts
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    Monday --> Back and Biceps
    Lat Pull Down/Pull Ups
    BB Bent Over Row
    Seated Cable Row
    Chin Ups
    EZ Grip Curl (Standing or Preacher Bench)
    Dumbell Hammer Curls (Standing or Seated)
    Plank
    3 sets of 30 reps of various types of crunches
    Where the hell are your deadlifts? Ditch the pulldowns and only do pullups. Too many kinds of curls. Better off just doing more chins. Look into some harder ab exercises like rollouts.

    Tuesday --> Chest and Triceps

    BB/DB Flat Bench Press
    BB/DB Incline Bench Press
    BB/DB Decline Bench Press
    Machine or DB Fly
    Tricep Cable pull down (Ball and Chain)
    Tricep Cable Pull Down Reverse Grip (EZ Grip Bar)
    Weighted Dip
    Overhead Tricep Extension
    Plank
    3 sets of 30 reps of various types of crunches
    Ditch the decline and all the machine exercises, keep up the dips, and do board bench press if your triceps need work.

    Wednesday --> Legs

    Leg Extension
    Seated Leg Curl
    Leg Press
    Straight Leg Deadlift
    Plate Loaded Squat Press
    Sometimes I will do Back Squats
    Plank
    3 Sets of 30 reps of various types of crunches
    Sometimes you will do back squats? Well I guess you're not serious about training then. Just do squats, front squats, and SLDL and you'll be good.

    Thursday --> Shoulders

    Shoulder Press
    Shoulder Shrugs
    Upright Row
    Side Raises
    Front Raises
    Lat. Side Raise Machine
    Plank
    3 Sets of 30 reps of various types of crunches
    Standing overhead press (strict), and push press. Then do the other stuff.

  9. #8
    Wannabebig Member
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    bump
    As of 2/9/08

    Height: 5'8
    Body Weight: 165
    Bench Press: 190
    Squat: 245
    Deadlift: ?
    Lifting Since 3/5/07

  10. #9
    Moderator joey54's Avatar
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    Palmyra, PA
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    What are you training for? A specific sport, or just to get bigger?


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Just get under the bar!

  11. #10
    SchModerator ZenMonkey's Avatar
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    Dallas, TX
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    it sucks too much to fix. do some reading.
    Sarvamangalam!

  12. #11
    small flabby and hairy joelhall's Avatar
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    please tell me your coach is getting sacked soon:o

  13. #12
    As I Am Paul Stagg's Avatar
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    Baltimore, MD, USA
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    What coach?

    Drop it and start over. Search the forums, and look for posts that reference Rippetoe. The routine in Starting Strength is what your routine should look like. It doesn't have to be that, exactly (although Rippetoe would say it does, and he knows more about this than I do), but it needs to be squat centric, basic lifts, short, and frequent.
    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.

  14. #13
    Back on track.. ray34iyf's Avatar
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    UW-Madison, WI
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    Give this routine a try. I'll be using it again when I get over mono...I've had great success with this Rippetoe-esque routine in the past.

    A-1

    Squat 3x4-6
    BB Bench 3x4-6
    T-Bar Row 3x8-10
    Tricep Pushdown 2x6-8
    (Can replace with dips, but may need to stick with pushdown for adequate shoulder rest)

    B-1

    Deadlift 2x3-5
    Standard Chins 3xAsmanyaspossible
    Calf Raises 3x6-8
    AB Work

    A-2
    Squat 3x4-6
    DB Bench 3x6-8
    T-Bar Row 3x12-15
    Dips 2x6-8
    AB Work

    B-2

    OH Press 3x6-8
    Leg Curls 3x6-8
    Weighted Neutral Chins 3x4-6
    Calf Raises 3x6-8

    Week 1----Monday-A1----Wednesday-B1----Friday-A2
    Week 2----Monday-B2----Wednesday-A1----Friday-B1
    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.

  15. #14
    Banned
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    Quote Originally Posted by ray34iyf View Post
    Give this routine a try. I'll be using it again when I get over mono...I've had great success with this Rippetoe-esque routine in the past.

    A-1

    Squat 3x4-6
    BB Bench 3x4-6
    T-Bar Row 3x8-10
    Tricep Pushdown 2x6-8
    (Can replace with dips, but may need to stick with pushdown for adequate shoulder rest)

    B-1

    Deadlift 2x3-5
    Standard Chins 3xAsmanyaspossible
    Calf Raises 3x6-8
    AB Work

    A-2
    Squat 3x4-6
    DB Bench 3x6-8
    T-Bar Row 3x12-15
    Dips 2x6-8
    AB Work

    B-2

    OH Press 3x6-8
    Leg Curls 3x6-8
    Weighted Neutral Chins 3x4-6
    Calf Raises 3x6-8

    Week 1----Monday-A1----Wednesday-B1----Friday-A2
    Week 2----Monday-B2----Wednesday-A1----Friday-B1
    What does everyone think of this ?

  16. #15
    Moderator joey54's Avatar
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    Its much better than the first routine listed. I like to squat at the end of my workout, but everyone has their own preference.


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    Just get under the bar!

  17. #16
    Wannabebig Member
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    Location
    St. Louis
    Posts
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    Alright, I think I figured out my new routine. I think I am going to do the rippetoe routine for a while and then take a step up to the WBB 1.1 workout.
    As of 2/9/08

    Height: 5'8
    Body Weight: 165
    Bench Press: 190
    Squat: 245
    Deadlift: ?
    Lifting Since 3/5/07

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