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
    Wannabebig Member
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    Weight Lifting routine need help

    This is my weight lifting routine, can you give me any tips or how I could change it to increase the efficiency of it. Thank you.

    Monday-
    warm up-10 pushups
    Bench Press-6reps 5reps(add 10 pounds) 4reps(add 10) 5reps(remove 5) 6reps(remove 5) & 21's
    Incline dumbells 5 sets of 5 reps
    Skull crushers 10 8 6 4 2(add 5lbs. after every set)
    Tricep dips 4sets x 10reps
    Preacher Curls 10 8 6 4 2(add 5lbs. after every set)
    Hammer Curls 4sets x 15reps

    Tuesday-
    Squats 10 8 6 4 2 (add 20lbs. after every set)
    Leg press 4sets x 5reps
    Calf raises 4sets x 10reps
    Power cleans 4sets x 5reps
    Forearm rollers 3sets x max reps

    Wednsday-
    Bench Press dumbells 5sets x 5reps
    Incline press 6 5(add 10lbs) 4(add 10lbs) 5(remove 5 lbs) 6(remove 5lbs.) &21's
    Shrugs 9 7 5 3(add 10 lbs after every set)
    Lat throws 9 7 5 3(add 10lbs after every set)
    Lateral front raises 3sets x 5reps

    Friday-
    45 min bench(3 reps until you cannot do anymore, then remove 10 pounds and repeat for 45 minutes)
    Skull Crushers 10 6 4(add 5 lbs after every set)
    Tricep dips 3sets x 5reps
    Preacher Curls 10 8 6 4 2 (add 5lbs after every set)
    Hammer Curls 3sets x 15reps

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  3. #2
    Senior Member Klotz's Avatar
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    You want to increase efficiency? Get rid or all the machine workouts. Then get rid of all the isolation movements. Also, instead of benching three times a week throw in some deadlifts.

  4. #3
    Wannabebig Member
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    well, i just want to make sure I'm not wasting my time on anything, of if there are lifts I could remove and replace with more helpful ones, I am training for football, if that helps, thank you

  5. #4
    Senior Member
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    Quote Originally Posted by platnumballer32 View Post
    well, i just want to make sure I'm not wasting my time on anything, of if there are lifts I could remove and replace with more helpful ones, I am training for football, if that helps, thank you
    how old & what position?

    my old HS coach was also a powerlifter and had us doing squats, deads, powercleans, bench, rows and OH pressing. funnest lifting time of my life. i played LB/SS, we also did a lot of what he called "pursuit sprinting". sideline to sideline, at angles, starting in the middle of the field.

  6. #5
    Wannabebig Member
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    I'm 15 going to play sophmore football, and I play DB, what are "rows and OH pressing"

  7. #6
    Senior Member Doobs's Avatar
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    Quote Originally Posted by platnumballer32 View Post
    well, i just want to make sure I'm not wasting my time on anything, of if there are lifts I could remove and replace with more helpful ones, I am training for football, if that helps, thank you
    You're wasting your time with two different kinds of curls on Monday and Friday. Substitute pullups on one day and rows on the other. Or drop all the curls and do pullups and rows on both days.

    Actually, Friday looks like a complete waste of time. Better to make this another leg day. Front squats, deadlifts, SLDLs, lunges.

  8. #7
    Banned
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    benching 3 times a week isnt good.
    try simplifying it

    moday - mobility/cardio
    sprinting, running and jumping

    tuesday - torso
    bench press (flat only)
    bent over rows and chinups (narrow and wide)
    heavy incline abs

    wednesday - legs and lower back
    squats
    deadlifts

    friday - arms and shoulders
    skull crushers or close grip bench or pull downs or jm press
    some form of curl
    dumbbell raises or shoulder presses.
    maybe abs again too.
    Last edited by smokinHawk; 06-24-2008 at 10:47 AM.

  9. #8
    Senior Member
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    Quote Originally Posted by platnumballer32 View Post
    I'm 15 going to play sophmore football, and I play DB, what are "rows and OH pressing"
    rows = seated cable rows, bent rows or one arm dumbbell rows

    oh pressing = seated overhead press, standing military press, standing overhead push press.

  10. #9
    Wannabebig Member
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    thank you for your help, what do you guys think is the best bench press routine?

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