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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Results 1 to 8 of 8
  1. #1
    Wannabebig Member
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    New to Lifting..Need some advice on routine.

    so i just started lifting and I am afraid my current routine isnt as effective as it could be. I hate working out with the feeling that im not doing any good.
    My goal is to get max definition in my core, chest, and back along with max definition and size in my arms.

    Right now i work out monday wednesday and friday and run on my off days. i eat healthy foods and take in around 1800 cals a day including about 170-180 grams of protein a day. o and i am 5'10 and weigh 178.

    right now i usually do 3 sets of bench, curls, dips, tricep pulldowns, reverse(forearm) curls, Lat pull downs, and back abductions.

    Any ideas on workouts that will Maximize my gains? Also should i change up my days and make certain days back and other days arms?thanks.

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  3. #2
    Senior Member Klotz's Avatar
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    You admit that you're new to lifting and you're absolutely right. You want to focus on heavy compound freeweight movements like the squat and the deadlift. Working the biggest muscles (IE not the biceps) will get you big all over (including the arms and chest). So you can have a routine like

    Monday
    Squats 5x5
    Front squats 3x8
    Lunges 3x10

    Wednesday
    Bench press 5x5
    Overhead press 3x8
    Dips 5 x however many you can do

    Friday
    Deadlifts 8x3
    Bent over rows 3x8
    Pull-ups or Chin-ups 5 x however many you can do.
    Last edited by Klotz; 06-16-2008 at 07:55 PM.

  4. #3
    Wannabebig Member
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    so u wouldnt suggest doin curls or anything with else with arms? and just 3 things a day? or are those just the basics and i should add exercises to it? thanks for ur help.

  5. #4
    Senior Member BFGUITAR's Avatar
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    Nothing wrong with some bicep curls or tricep work.

    Do 3x8 sets of curls on Monday and some 3x8 tricep work on Friday.
    And I dont know if the drips Klotz meant are the ones for chest or for triceps... but I have a feeling they are for triceps. If that's the case, than I would remove them from Wednesday and put them on friday. Do some 3x8 DB chest press on Wednesday as well.

    This is a personal preference, what Klotz has layed out isn't bad whatsoever.

    EDIT: I would do deadlift 5x5. Deadlifts are the only lift that you really need to go heavy to get the full benefit, but 8x3 seems like a bit much for a person who is new.
    Last edited by BFGUITAR; 06-16-2008 at 11:20 PM.

  6. #5
    Senior Member Klotz's Avatar
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    There is infinite variation within a good routine, as long as you a few basic rules:
    Compound
    Free weight
    Progressive overload
    Heavy on your main lifts
    and a few other things. The rest is details.

  7. #6
    Wannabebig Member
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    So would these add-ons be good?

    Monday
    Squats 5x5
    Front squats 3x8
    Lunges 3x10
    Calf extensions

    Wednesday
    Bench press 5x5
    Overhead press 3x8
    Dips 5 x however many you can do
    Curls
    tricep extensions
    reverse curls


    Friday
    Deadlifts 8x3
    Bent over rows 3x8
    Pull-ups or Chin-ups 5 x however many you can do.
    Back abductions
    Abs


    Also if I were to break it up like this would it then be ok to switch to working out everyday since im working out different muscles?

  8. #7
    Wannabebig Member
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    also how long would u say i can work out with the same routine before the plateau effect sets in?

  9. #8
    Senior Member Klotz's Avatar
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    Yeah that routine looks fine, although you might find yourself spending a long time in the gym each day. Do it, add weight when you can, and when you stop getting stronger, then it's time to change things up.

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