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
    Banned Reinier's Avatar
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    Sep 2001
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    My routine, im cutting and want to maintain any mass and strength i can

    I`m losing about an lb a week.

    what i do now is
    chest/arms
    db flat bench press 3 sets
    Dips 2 sets
    skulls OR pulley tricep pushdowns 2 sets
    barbell curls 2 sets
    db hammer curls 2 sets
    Static holds 20 seconds 3 sets

    Legs
    smith squat (no rack ) 3 sets
    single legged leg extensions 2 sets
    leg curls 2 sets
    single legged bodyweight calf raises 3 sets
    weighted crunches 3 sets

    Back day A
    Deadlift 3 sets
    pullups 2 sets
    seated rows 2 sets
    shrugs 1 set
    db OH press 3 sets
    db side raises 2 sets
    side bends 2 sets

    back day b
    pullups 3 sets
    db rows 2 sets
    OH press 3 sets
    side raises 2 sets
    shrugs 2 sets
    side bends 2 sets

    I alternate back day a and b, doing one of them each week.

    My cardio consists of very regular basketball. now that the weather is clearing up i do it all the time. really no use getting on some stationary.

    any comments/suggestions are welcome.
    I work in rep ranges:
    8 for most
    15-20 for squats
    10-12 for deads
    10-12 for calves
    10-12 for side bends
    10-12 for abs

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  3. #2
    Banned Reinier's Avatar
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    I need to learn correct form for db rows, im not sure im doing them right.

    any good links or explanations?

  4. #3
    Extremely Disturbed
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    Mar 2002
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    I'd keep the reps low (max 6) and keep the sets at 2 while cutting to preserve strength and mass. Here are some links.

    Bent over dumbbell rows
    http://www.efitnessprograms.com/demos/bentdbrow.html (allow page to load completely)

    One-arm dumbbell rows
    http://www.efitnessprograms.com/demos/1armdbrws.html (allow page to load completely)
    http://www.gymamerica.com/gti/exerci...di_222,00.html
    H

  5. #4
    Banned Reinier's Avatar
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    thanks for the links those seem very good
    6 sound good.
    are you sure about only 2 sets, even on the main exercises?
    also shouldn`t i keep reps higher for legs?
    Last edited by Reinier; 03-31-2002 at 04:19 AM.

  6. #5
    Banned Reinier's Avatar
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    tssss i asked a question there.
    *bump*

  7. #6
    Extremely Disturbed
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    Sure, raise it to 8-10 for legs. For your compound movements I think 2 sets is enough (take a look at CBates' journal. He is presently cutting and is doing two sets for all or almost all of movements and he seems to be preserving strength throughout <someone correct me if I err too much). Granted what works for him may not work for you, I say keep the volume and reps down since subtracting calories from your diet when cutting diminishes your overall recuperative powers.
    H

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