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
    Senior Member
    Join Date
    Feb 2002
    Location
    Colorado
    Posts
    121

    Dips, Chins, deadlifts, and squats...

    Ok... so I already do squats, but I want to modify my routine and incorperate dips, chins, and deadlifts. I can do deadlifts OK, but I'm pretty weak on dips and chins. I'm currently using a "GymAmerica" routine, which I'm leaving to keep my own routine.

    Below is my current routine. I'm looking to cut down on my volume a bit and incorperate Dips, Chins, and deadlifts (and keep my squats). I would appriciate advices on what excersizes to drop and replace with the dips, chins, deads. Also, any advice on where to drop volume, would be greatly appriciated.

    Thanks,
    Thomas

    My Split

    Monday = Chest, Back, Lower Back, Abs
    Tuesday = Cardio
    Wednesday = Shoulders, traps, triceps, abs
    Thursday = Cardio
    Friday = Legs, Biceps, forearms, abs
    Saturday = cardio
    Sunday = rest

    Note... I have about 17% body fat to loose (to get to 10%). That's why I have 3 days of cardio.

    Example routine:
    Chest/Back
    Bench Press 4 sets x 8 reps
    Flat bench flys: 3 x 11
    PecDec Flys: 2 x 11
    Seated Cable rows: 4 x 8
    Wide grip pull downs: 3 x 11
    cross bench pull overs: 2 x 10
    Low back extensions: 2 x 10

    Shoulders/Traps/Tri's:
    Seated BB press 3 x 8
    cross cable raises 3 x 14
    BB upright rows 2 x 8
    DB shrugs: 2 x 10
    One arm DB extension 3 x 8
    DB kickbacks 3 x 14

    Leg/Bi/forearms
    Squats 4 x 10
    Hack squats 3x 10
    Leg curls 2 x 12
    Leg extensions 2 x 12
    Calf raises 3 x 10
    BB Peacher curls 3 x 8
    Seated Hammer curls 3 x 11
    Barbell rist curls 1 x 10

    Abs:
    Hanging leg lifts 1 x 10
    Hanging knee tucks 1 x 20
    Crunches on the ball 3 x 30

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  3. #2
    Senior Member Accipiter's Avatar
    Join Date
    Jun 2001
    Location
    layin up against a dumpster in a 100 dollar jumper, smothered in southern comfort.
    Posts
    4,076
    you don't gotta work abs that much. Drop the db kickbacks and put dips in their place. Dips are a better exercise. Reps are way to high on most exercises. Keep in the 6-10 range, even for abs. Do weighted leg lifts, etc. if you want to keep the reps low on those too. put deadlifts on the back day. Go 10 8 6 for sets. Chins, put those on back day too.
    on back+bi day I go:

    chins 10 8
    deads 10 8 6
    db rows 8 6
    for the back portion anyway

  4. #3
    Senior Member
    Join Date
    Feb 2002
    Location
    Colorado
    Posts
    121
    So, should I incorperate chest dips on chest/back day and tricep dips on Shoulder/Traps/Tri's day? Or is that too much "dipping"?

    -t

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