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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  1. #226
    Administrator chris mason's Avatar
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    Quote Originally Posted by 11not10 View Post
    Chris- I know you have been saying to stick to the program, but on the lighter 1rm x2 days (mon) can i mix in some incline/decline work?

    Absolutely not. Why would you want to?

    Chris


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  2. #227
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    I just started back on westside it seems every time I start something i stumble on something else.
    I will trty this soon I will be hiting some weight at the spf Ohio raw wars and if it goes ok I will stay westside for a couple more wks, if I do not make much progress I will hit this program.

    I think it would be possible to also make gains on the sq/dl has anyone made any gains on those lifts during this.

    Thanks

  3. #228
    Administrator chris mason's Avatar
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    Yes, most trainees gain on their squat and dead while on the program.


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  4. #229
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    could you do light good mornings in place of the abb machine???? I know it is not really the same or even close but I do not have a ab machine and I like goodmornings.

  5. #230
    Administrator chris mason's Avatar
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    Quote Originally Posted by Jason198 View Post
    could you do light good mornings in place of the abb machine???? I know it is not really the same or even close but I do not have a ab machine and I like goodmornings.
    No, just do some other form of ab exercise.


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  6. #231
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    Quote Originally Posted by chris mason View Post
    Yes, most trainees gain on their squat and dead while on the program.
    Yea I hit a new squat pr today on week 4 day 1 of the program. 265 for 2 sets of 5 reps. Might go a dl pr too, but last week did heavy dls, and my upper back was really sore on friday's workout.

  7. #232
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    after four weeks of this program my max bench went from

    285 to 290, little disappointed. Figured out where my weak point is... about four inches off my chest, so i'll be working the boards, and goin heavy on the tri's

  8. #233
    Administrator chris mason's Avatar
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    Quote Originally Posted by cranghel099 View Post
    after four weeks of this program my max bench went from

    285 to 290, little disappointed. Figured out where my weak point is... about four inches off my chest, so i'll be working the boards, and goin heavy on the tri's
    That is disappointing. Did you follow all of the tenets exactly? Did you consume the recommended calories and supplements exactly? Did you follow the exact routine, or did you add exercises? Did you actually test your 1RM at the beginning, or did you use an estimate? All of these things can effect the outcome.

    Chris


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  9. #234
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    How long did you wait until you maxed?

  10. #235
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    nah i didnt eat the amount of calories recommended, ate little over maintance

    sports supplements = creatine, beta alanine, caffeine, and bcaa's

    guy i workout with put on 15 lbs. on his bench

  11. #236
    Administrator chris mason's Avatar
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    Did you actually test your 1 rep max prior to the program?


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  12. #237
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    yeah i did, im prob. gunna wait a half week to a week and max again

  13. #238
    Administrator chris mason's Avatar
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    Ok. I think based upon what you have said that you may need to really up your caloric intake, at least for a period of time, in order get your anabolic juices flowing again.

    Chris


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  14. #239
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    Chris...i need a question answered really quick. Today is the 3rd day of my 3rd week and all the gyms near me are closed. Am i screwed? b/c todays the heavy day of this workout as you know. I dont know what to do lol...i dont have heavy enough waits at home to get in my sets so.....what are your suggestions?
    Age: 20
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  15. #240
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    Quote Originally Posted by mosley1990 View Post
    Chris...i need a question answered really quick. Today is the 3rd day of my 3rd week and all the gyms near me are closed. Am i screwed? b/c todays the heavy day of this workout as you know. I dont know what to do lol...i dont have heavy enough waits at home to get in my sets so.....what are your suggestions?

    No worries, just train tomorrow.


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  16. #241
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    Just finished the routine. I didn't eat enough nor take all the supplements suggested.

    However, I have seen a visible increase in the size of my chest over the past month. I'm going to test my new max next week.

  17. #242
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    Quote Originally Posted by chris mason View Post
    No worries, just train tomorrow.
    I really hope the gyms open! haha. The people at my school (its on a college campus) are pretty lazy people.
    Age: 20
    750/425/625/1800 at SPF Georgia State meet on 8/07/10
    Started Powerlifting: September 08
    Phillipians 4:13
    Pslams 23:4

  18. #243
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    No luck with the gym today chris. Maybe it wont mess this up too bad. We will see in a little over a week.
    Age: 20
    750/425/625/1800 at SPF Georgia State meet on 8/07/10
    Started Powerlifting: September 08
    Phillipians 4:13
    Pslams 23:4

  19. #244
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    300 went up today!

    15 pound increase 285 to 300

    4 things helped here

    1. took an additional half week off
    2. added one more meal every day
    3. increased beta alanine to three servings a day, increased creatine dosage to 10 grams a day
    4. turns out the original bench i maxed out with was a good two inches lower than the bench i have been traiing on the past month. Mad a world of a difference when it comes to gettin that drive and i could set up so much tighter!

  20. #245
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    Quote Originally Posted by cranghel099 View Post
    300 went up today!

    15 pound increase 285 to 300

    4 things helped here

    1. took an additional half week off
    2. added one more meal every day
    3. increased beta alanine to three servings a day, increased creatine dosage to 10 grams a day
    4. turns out the original bench i maxed out with was a good two inches lower than the bench i have been traiing on the past month. Mad a world of a difference when it comes to gettin that drive and i could set up so much tighter!
    Nice to hear the program worked for you. I'll be attempting my max today

  21. #246
    Administrator chris mason's Avatar
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    I'm ready for a big press Mugen!


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  22. #247
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    Very happy. Started the program with a max of 240. Got 255 today. Did not attempt to go any heavier, but I am very happy with the results. My biggest bench jump I have ever got in such a short time. My weight barely changed and and I didnt use the supplements suggested like creatine (tight on money lol), but I used some whey. Ate about maintenance as well. Probably could have got a lot more if I followed the diet aspect better.

    I would recommend this to anybody wanting to get through a plateau or who just wants to add some poundage to their bench.

  23. #248
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    hmmm maybe i missed this but is shoulders not included in this program?

  24. #249
    Squat junkie Painzer's Avatar
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    You missed it.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  25. #250
    working on it ct67_72's Avatar
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    question, Im looking at the example for the 200 1rm. which is about perfect as my max is 200-205. how I read the article is to add 10lbs PER SET per day. in the example it shows adding 10 lbs per day. or am I missing something? Thanks. Dan

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