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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Thread: good split?

  1. #1
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    good split?

    what do you guys think of a split somethin like this:

    Day 1 : Back and "some" legs
    Day 2 : OFF
    Day 3 : Chest and shoulders
    Day 4 : OFF
    Day 5 : Arms and main leg day
    Day 6 & 7: OFF

    Day 1 will likely half some calf raises along with RDL's and sraight leg DL's... maybe squat twice a week but i got some work to do with choosing exercises...

    suggestions?
    comments?

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  3. #2
    Moderator joey54's Avatar
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    I don't like it at all.


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  4. #3
    Senior Member Jorge Sanchez's Avatar
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    I think it's not great, but I'd have to see something more detailed.

  5. #4
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    i figured u guys would hate it cuz u hate everything besides squats but what else would you suggest?

  6. #5
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    Weren't you doing Rippetoe's before? Why are you trying so hard to switch from a good routine to a crap one?

  7. #6
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    alright never mind then... ill just ask around somewhere else where people dont give me **** for everything i say

  8. #7
    Senior Member Jorge Sanchez's Avatar
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    Quote Originally Posted by Corey170 View Post
    alright never mind then... ill just ask around somewhere else where people dont give me **** for everything i say
    Good luck.

  9. #8
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    The slipt isn't the best arranged split to follow. What concerns me is the squat on back day. That can ba alot for most people. But alot of it will depend on how much you are doing on each day, are you on juice, what type of recovery do you have, how much time can you afford to work out. What are your goals as well? Also, if what everyone says as well is true, you should find something to stick to. Jumping from routine to routine can be very counter productive. First you should outline the stuff I mentioned above then formulate a plan of action.

  10. #9
    moar nao fooz's Avatar
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    Day 1 : Back / Bis
    Off
    Day 3 : Chest/Tris (Shoulders)
    Off
    Day 5: Legs
    Day 6: Speed bench
    Last edited by fooz; 06-14-2008 at 02:56 PM.
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  11. #10
    Moderator joey54's Avatar
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    Quote Originally Posted by Phil Bailey View Post
    The slipt isn't the best arranged split to follow. What concerns me is the squat on back day. That can ba alot for most people. But alot of it will depend on how much you are doing on each day, are you on juice, what type of recovery do you have, how much time can you afford to work out. What are your goals as well? Also, if what everyone says as well is true, you should find something to stick to. Jumping from routine to routine can be very counter productive. First you should outline the stuff I mentioned above then formulate a plan of action.

    great response Phil. Corey we would need to see more to make a final decision, but if you want to do a body part split and you put the two hardest bodyparts to train together, that isn't good planning. i can see why you are frustrated with the responses, but at the same time if you post something pretty much knowing what the responses are going to be, you really can't react the way you did. instead of "taking your ball and going home" post what you were going to do entirely, and maybe we can make some suggestions on how to improve. if you don't want to do ripptoe or some other pre-made split I won't suggest it, but I can help you make what you are doing better.


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  12. #11
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    I ve found that its good to do an upper lower split, like all lower one day, all upper the next, with the exception of deadlift days, i put a little of legs and back on deadlift day
    You cant buy strength, but you sure as hell can work for it

  13. #12
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    I would be up for a pre-made split... just anything besides rippetoes becuase i am just plain sick of it. I wanna work with dumbells more instead of barbells. my main goal is to build size, not on juice, fairly good recovery time, plenty of free time to work out until september. tried looking into builts BGB routine but it just confused me; i would much rather have a more simple routine

  14. #13
    Moderator joey54's Avatar
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    would you be opposed to a pull, push, legs routine? like how fooz suggested above?
    Last edited by joey54; 06-15-2008 at 07:42 PM.


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  15. #14
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    Quote Originally Posted by Corey170 View Post
    ...tried looking into builts BGB routine but it just confused me...

    Here is a BGB routine for you:

    Monday
    T-BAR ROW 5x5
    DB ROW 3x8
    FLAT BAR BENCH 5x5
    INCL DB PRESS 3x8
    CALVES 3x15
    WEIGHTED ABS 3x10


    Tuesday
    SQUATS 5x5
    LEG PRESS 3x8
    LEG CURLS 3x15
    PREACHER CURLS 5x5
    HAMMER CURLS 3x8


    Thursday
    CHINS/PULLUPS/NEGATIVES 5x5
    LAT PULLDOWN EACH ARM 3x8
    STANDING MILITARY PRESS 5x5
    DB LAT RAISE 3x8
    CALVES 3x15
    WEIGHTED ABS 3x10


    Friday
    RACK PULLS/DEADLIFTS 5x5
    GOOD MORNINGS 3x8
    CLOSE STANCE SQUATS 3x15
    DIPS 5x5
    CABLE PRESSDOWN 3x8

  16. #15
    Grammar Nazi BG5150's Avatar
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    Try madcow's version of Bill Starr's routine if you want a 3-day "split". Or try an Upper/Lower 2x a week for four days. Here's what I do:

    1:
    Bench
    Rows
    Shoulder press
    Dips/pulldowns
    Abs

    2:
    Squat
    SLDL
    Lunges
    Calves
    DB Shrugs

    3: Off

    4:
    Chins
    Incline Bench
    1-arm row
    DB bench
    Lateral raise/hammer curl
    Abs

    5:
    DL
    Step ups
    GM
    calves
    BB Shrug

    6,7: Off
    Last edited by BG5150; 06-16-2008 at 07:09 AM.
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  17. #16
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    Corey170, Do you like high volume or low volume. Obviously as you stated, you prefer dumbbells. Do you have access to machines, barbells, power racks, ets? BTW, your instinct of wanting something simple is the best thing to do. I find that keeping things simple is always the best thing to do. People always try to over complicate things.

  18. #17
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    Quote Originally Posted by jmiller View Post
    Monday
    T-BAR ROW 5x5
    DB ROW 3x8
    FLAT BAR BENCH 5x5
    INCL DB PRESS 3x8
    CALVES 3x15
    WEIGHTED ABS 3x10


    Tuesday
    SQUATS 5x5
    LEG PRESS 3x8
    LEG CURLS 3x15
    PREACHER CURLS 5x5
    HAMMER CURLS 3x8


    Thursday
    CHINS/PULLUPS/NEGATIVES 5x5
    LAT PULLDOWN EACH ARM 3x8
    STANDING MILITARY PRESS 5x5
    DB LAT RAISE 3x8
    CALVES 3x15
    WEIGHTED ABS 3x10


    Friday
    RACK PULLS/DEADLIFTS 5x5
    GOOD MORNINGS 3x8
    CLOSE STANCE SQUATS 3x15
    DIPS 5x5
    CABLE PRESSDOWN 3x8
    This does look like an appealing routine i must say...
    a) can i change up the reps/sets to possibly 3 sets of 8-12 reps?
    b) can i change SOME of the exercises (ie: flat bench to flat dumbell press)?
    c) Is this the same thing every week? seems like that was one of the things that confused me most about BGB, is it the same routine every week?

  19. #18
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    If you want something simple try a basic sort of push pull split. its straight forward and maximises your recovery time for each body part.
    Different people suit different routines. Its definately not good to jump from routine to routine however.

    something like...

    1 Chest/Tris
    2 Off
    3 Back/Bis
    4 Off
    5 Legs
    6 Shoulders/Abs
    7 Off

    That is pretty much what i follow, 3 working sets 6-8 rep range. Tris and Bis need only 1 or 2 exercises at most. As i have said everyone is different and its a case of finding what your body responds to the best.

  20. #19
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by Bendthe Bar View Post
    1 Chest/Tris
    2 Off
    3 Back/Bis
    4 Off
    5 Legs
    6 Shoulders/Abs
    7 Off
    Why do you work your shoulders twice a week, but everything else but once?
    There are no stupid questions, just stupid people.
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  21. #20
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    I hit my shoulders directly once a week. I find that this works best for me.
    If you can find something that works for you then keep doing it is my advice. This is not an exact science. Sure, never forget the basics but the rest is suck and see.

  22. #21
    Team Chesticles! Unholy's Avatar
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    I go

    Day One
    Chest Back

    Day Two
    Off

    Day Three
    Deadlifts + legs

    Day four
    Off

    Day Five
    Shoulders+Arms

    Rinse and repeat.
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  23. #22
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    ok these are all good points to know... but can anyone answer my questions??

    a) can i change up the reps/sets to possibly 3 sets of 8-12 reps?
    b) can i change SOME of the exercises (ie: flat bench to flat dumbell press)?
    c) Is this the same thing every week? seems like that was one of the things that confused me most about BGB, is it the same routine every week?

    (with reference to the BGB routine posted above)

  24. #23
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    Quote Originally Posted by Corey170 View Post
    ok these are all good points to know... but can anyone answer my questions??

    a) can i change up the reps/sets to possibly 3 sets of 8-12 reps?
    b) can i change SOME of the exercises (ie: flat bench to flat dumbell press)?
    c) Is this the same thing every week? seems like that was one of the things that confused me most about BGB, is it the same routine every week?

    (with reference to the BGB routine posted above)
    You can do whatever you want to the routine. Working out is about finding what works for you. I would assume you would keep doing the routine weekly unitl it stops working then make changes to the exercises. Before you start the routine you should make a note that the routine isn't the most balanced rountine out there (no offence to those who use it). Back is hit 3 times once for width, once for thickness, once for LB and traps (this one is debateable), and legs are hit twice and everything else is hit once. If this suits you then good luck, if not, you have to make adjustments.

    I would keep a journal of the weights used and when you stop making progress on an exercise, switch it out with something else. Not rocket science, but you'll be surprised with the amount of people how keep doing the same thing over and over.

  25. #24
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    ok awesome. thanks phil. i will adjust it with more compounds and slightly less back, along with more dumbell training and possibly reduce the volume slightly...

  26. #25
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    hows this lookin:

    Day 1
    Flat dumbbell press 3 X 6-10
    T-bar Row 3 X 6-10
    Incline barbell bench press 3 X 6-10
    Dumbbell row 3 X 6-10
    Calf raises 10 X 10

    Day 2
    Squats 3 X 6-8
    Leg press 3 X 6-12
    Leg Curls 3 X 10-16
    Preacher curls 4 X 6-10
    Dumbbell curls (hammer?) 3 X 6-10

    Day 3
    OFF

    Day 4
    Seated dumbbell military press 3 X 6-10
    Lat Pulldown (bar) 3 X 6-10
    Shrugs 4 X 8-16
    Calves? 10 X 10
    Weighted chins 3 X 8-12

    Day 5
    Deadlifts 3 X 6-10
    Flat barbell bench press? 3 X 6-10
    Cable press downs 3 X 8-12
    Weighted dips 3 X 8-14

    Days 6 & 7
    OFF



    comments?

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