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 j03's Avatar
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    Time for a workout critique

    Hey all,

    Been lifting for the past year and a half and made a few adjustments throughout that year and a half for this workout below... I need to start squatting (but not using the smith, cuz that's just ******ed). I want to start doing cleans, etc, etc, etc whatever you got.

    Here goes:

    Day 1

    Chest/Back
    Incline DB Press 3 sets of 6 to 8
    DB Flys 3 sets of 6 to 8
    Dips (weighted) 3 sets of 6 to 8
    ---------------
    Deadlifts 4 sets of 6 to 8
    Seated Rows 3 sets of 6 to 8
    Lat Pulldowns 3 sets of 6 to 8
    Pullups 3 sets of 6 to 8
    DB Drills 3 sets of 6 to 8

    Day 2
    Legs/Abs/F.Arms

    Squats 4 sets of 6 to 8
    Leg Press 3 sets of 6 to 8
    Calf Raises 3 sets of 6 to 8
    ---------------

    Decline Situps 3 sets of 6 to 8
    Ab Machine 3 sets of 6 to 8

    ---------------

    Wrist Curls (Supronated) 3 sets of 6 to 8

    Day 3
    Tri/Bi/Shoulder
    Cable pulldown 3 sets of 6 to 8
    Overhead push 3 sets of 6 to 8
    BW Pushup 3 sets of 6 to 8

    ---------------

    Hammer Curls 3 sets of 6 to 8
    Cable curls 3 sets of 6 to 8

    --------------

    DB S.Press 3 sets of 6 to 8
    Lat. Flys 3 sets of 6 to 8
    Lat. Staight up 3 sets of 6 to 8
    Shrugs 4 sets of 6 to 8

    Day 4 :

    OFF


    Day 5: Repeat Cycle

    I know it needs work so help/critize. I will not have a "good" spotter until August when I go back to school (college)

    Thanks.
    Last edited by j03; 07-09-2008 at 06:41 AM.
    Eat big, lift big, get BIG

    5'10'' - 172lbs up from: 125lbs (at age 18) - 20 yr old | bulking [til 200+] | BF 11% ?

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  3. #2
    Senior Member j03's Avatar
    Join Date
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    East Coast
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    hello?
    Eat big, lift big, get BIG

    5'10'' - 172lbs up from: 125lbs (at age 18) - 20 yr old | bulking [til 200+] | BF 11% ?

  4. #3
    Senior Member Sensei's Avatar
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    Dec 2004
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    7,645
    I would look into a couple things:
    *less total sets - if you have warm-up sets, you are going to be doing way over 20 sets/training sessions. It's an arbitrary number, I know, but I think it will be in your best interest to try to do less better.
    *less exercises - again, try to do less better.
    *more rest - six days/week is going to get to be a drag real quick IMO.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  5. #4
    Senior Member j03's Avatar
    Join Date
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    Quote Originally Posted by Sensei View Post
    I would look into a couple things:
    *less total sets - if you have warm-up sets, you are going to be doing way over 20 sets/training sessions. It's an arbitrary number, I know, but I think it will be in your best interest to try to do less better.
    *less exercises - again, try to do less better.
    *more rest - six days/week is going to get to be a drag real quick IMO.
    Would you mind helping me fix mine or offering something else?
    Eat big, lift big, get BIG

    5'10'' - 172lbs up from: 125lbs (at age 18) - 20 yr old | bulking [til 200+] | BF 11% ?

  6. #5
    Bodybuilding Mythbuster
    Join Date
    Oct 2001
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    Yeongsan. South Korea
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    5,907
    Quote Originally Posted by j03 View Post
    Hey all,

    Been lifting for the past year and a half and made a few adjustments throughout that year and a half for this workout below... I need to start squatting (but not using the smith, cuz that's just ******ed). I want to start doing cleans, etc, etc, etc whatever you got.

    Here goes:

    Day 1

    Chest/Back
    Incline DB Press 3 sets of 6 to 8
    BB bench press 3 sets of 6 to 8
    Dips (weighted) 3 sets of 6 to 8
    ---------------
    Deadlifts 4 sets of 6 to 8
    Seated Rows 3 sets of 6 to 8
    Pullups 3 sets of 6 to 8

    Day 2
    Legs/Abs/F.Arms

    Squats 4 sets of 6 to 8
    Leg Press 3 sets of 6 to 8
    Calf Raises 3 sets of 6 to 8
    ---------------

    Decline Situps 3 sets of 6 to 8
    Ab Machine 3 sets of 6 to 8

    ---------------
    Day 3

    REST

    Day 4 :

    Repeat Day 1

    On this day train back first then chest.


    Day 5:

    Repeat Day 2


    Day 6&7

    REST.

    .
    (Edited routine posted above)

    I'd put the back exercises on day three and put a day of rest in between each workout.

    If you want to go more often, then you could do your workout (edited above) This would give you 4 days of training per week.

    I don't really recommend training six days a week or even 5, unless you are doing only 1-2 exercises or an elite lifter or something of that sort...just too easy to burn out or injure yourself.
    Last edited by Songsangnim; 07-09-2008 at 10:13 PM.

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