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
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    Routine to lower body fat/build muscle

    ok i am emphasizing on size and strength in the 8 rep range. for body figure i want vascularity in my shoulders/lower abs/legs if my genetics allow it

    here is my routine, gonna start up legs again cause i will have access to squat rack instead of just lunges and stuff.

    monday - chest/triceps
    flat bb bench
    135x5
    175x8
    175x8
    175x8
    175x8
    incline or decline bench press
    135x8 or 155x8
    135x8 or 155x8
    135x8 or 155x8
    135x8 or 155x8
    will start doing db flies again when i get dumbbells
    50sx8
    50sx8
    50sx8
    50sx8
    close grip bench press
    135x8
    135x8
    135x8
    135x8
    skull crushers with barbell
    80x8
    80x8
    80x8
    80x8
    will add behind neck tricep extension when i get dumbbels
    55sx8
    55sx8
    55sx8
    55ax8

    wednesday - back/biceps/forearms
    double overhand deadlifts slowwwww kills lower back cause form blows
    135x5
    185x8
    185x8
    185x8
    185x8
    barbell rows
    125x8
    125x8
    125x8
    125x8
    single arm barbell rows (will alternate with lawnmowers when i get dbs)
    45 plate on one sidex8
    45 plate on one sidex8
    45 plate on one sidex8
    45 plate on one sidex8
    barbell preacher curls
    80x8
    80x8
    80x8
    will do hammer curls when i get dumbbells
    45sx8
    45sx8
    45sx8
    45sx8
    will do farmers walk when i get dbs
    75sx8
    75sx8
    75sx8
    75sx8

    thursday - legs
    low and slow squats
    barx5
    135x8
    135x8
    135x8
    135x8
    weighted lunges
    ??x8
    ??x8
    ??x8
    ??x8
    some sort of ass workout, need help

    friday - shoulders
    seated OH press
    105x8
    105x8
    105x8
    105x8
    standing behind neck press, will switch to dumbbell press
    85x8 or 45x8
    85x8 or 45x8
    85x8 or 45x8
    85x8 or 45x8
    vertical upright row, will change to db shrugs
    95x8 or ??x8
    95x8 or ??x8
    95x8 or ??x8
    95x8 or ??x8
    side db raises
    15sx8
    15sx8
    15sx8
    15sx8

    where should i add abs and what ab workouts do you guys recommend. and my main question again, is this routine the best i can do for vascularity/size?

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  3. #2
    Senior Member cphafner's Avatar
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    Your diet is where you should be looking. Tough to gain mass and lose fat at the same time. You can check out some of the carb cycling diets like TNT or UD2.0. At 140lbs, sounds like you should just focus on bulking for now.
    My Journal
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    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

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  4. #3
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    Quote Originally Posted by cphafner View Post
    Your diet is where you should be looking. Tough to gain mass and lose fat at the same time. You can check out some of the carb cycling diets like TNT or UD2.0. At 140lbs, sounds like you should just focus on bulking for now.
    my body fat is really low, the thing is that i havent found an efficient abdominal exercise that gives results. any recommendations?

  5. #4
    Senior Member cphafner's Avatar
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    ab exercises don't matter imo. Do whatever you. They won't show unless your bf is low enough, which again goes back to my point about diet. You constantly overthink this stuff.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  6. #5
    Ich bin Legende. Torrok's Avatar
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    Quote Originally Posted by cphafner View Post
    ab exercises don't matter imo. Do whatever you. They won't show unless your bf is low enough, which again goes back to my point about diet. You constantly overthink this stuff.
    ^listen to this guy ^
    Green Tea
    17ys -175lbs
    Squat: 300
    Bench: 200
    Deadlift: 360
    Clean: 235

  7. #6
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    i can see my abs, the thing is that they arent that muscular and i want to improve on them.

  8. #7
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    Just start lifting weights. I maintained my regular weight and just started lifting and all my tummy fat poofed, gone! Arms and legs are bigger.

  9. #8
    Moderator joey54's Avatar
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    Quote Originally Posted by failed View Post
    i can see my abs, the thing is that they arent that muscular and i want to improve on them.
    because you are 139-145 lbs and need to put on more muscle to get the bodytype you want. Listen to CP, you do tend to overthink. What happened to trying to build your bench up? Why not just follow the intermediate 5x5 routine or a westide routine, and eat like a horse for now. if you notice you gain too much bodyfat for your liking, cut back on your eating. This is way eaiser than what you are making it out to be. just get consistent, keep at it, and you will be fine. you have what it takes, just do it.


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  10. #9
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    That routine has a ton of volume by the way. As for working out your ass, you can do sumo squats, but I feel like Deadlifts hit them pretty damn hard.

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