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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Results 1 to 9 of 9
  1. #1
    Senior Member
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    Jun 2007
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    My newish routine and static or ramping weights?

    Someone at my gym told me that on my work sets I should be increasing the weight through the sets and that that is more effective then just straight sets at a static weight.

    Right now i'm doing this:

    Day 1:

    Squat 5 x 5 static weight as heavy as i can all 5
    Bench 4 x 8 static weight as heavy as i can all 8
    BB rows/Tbar rows 4 x 8 static weight as heavy as i can all 8
    (sometimes add tricep pulldown 2 x 10 at end of day)
    Day 3:

    Squat 5 x 5 static weight as heavy as i can all 5
    Deads 5 x 5 static weight as heavy as i can all 5
    Military 4 x 8 static weight as heavy as i can all 8
    (sometimes add shoulder lateral raises 2 or 3 x 8 at end of day)

    Day 5:

    Squat 5 x 5 static weight as heavy as i can all 5
    Bench 4 x 8 static weight as heavy as i can all 8
    BB rows/Tbar rows 4 x 8 static weight as heavy as i can all 8
    (sometimes add curls 3 x 10 at end of day)


    Should I be ramping up to my heaviest one set? Or is this okay? The guy at the gym said i will "burnout" quickly doing it like this.

    And what do you experts think of it overall?

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  3. #2
    Senior Member Jorge Sanchez's Avatar
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    That looks like a solid routine to me. How long have you been training for?

    Neither straight weight or ramping are necessarily better than the other. Personally, if I were doing that I would probably ramp the weight up. Pick one and when you start to stall switch to the other, then decide what you like. Just don't forget to warm up beforehand, especially if you're starting at you top weight.
    Last edited by Jorge Sanchez; 07-28-2008 at 01:25 PM.

  4. #3
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    thx...i've been lifting seriously a little bit over 1 year now. Before I'd work out for 1-2 months straight then stop for 3-4 months lol. then do it all over again.

  5. #4
    Crikey, its a 30 foot ape! Kong's Avatar
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    If im ramping i prefer 5 sets but if im doing straight sets ill just do 3
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  6. #5
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    hmm...how about 4 sets? lol

  7. #6
    Crikey, its a 30 foot ape! Kong's Avatar
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    In addition - both work and its useful to mix things up once in a while. I prefer ramped sets but switch it up sometimes
    Last edited by Kong; 07-28-2008 at 06:22 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  8. #7
    Senior Member OGROK's Avatar
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    I think if you are going to get the reps constant, you might as well do straight sets b/c you lose a lot of volume for the little bit of intensity you gain doing ramped sets. With ramped sets, the earlier sets are a lot less productive than with straight sets and the final sets are only marginally more productive.
    Last edited by OGROK; 07-28-2008 at 09:22 PM.

  9. #8
    Senior Member
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    k makes sense.

  10. #9
    Senior Member
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    Where do you guys think I should plug in chinups or pullups?

    I replaced curls with shrugs on day 5

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