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 14 of 14
  1. #1
    Wannabebig Member
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    IPhone Workout App. + Reality Question

    Good Morning People,

    Some of you have read and replied to several of my posts with great advice and I have yet another question.

    I just got my new IPhone and found an App called IFitness that lets you track your workout and includes a dictionary of many different types of exercises. but the best feature is the Routine Plan. Anyway, I wanted to know if I follow this plan would I be maximizing my muscle growth or waisting my time? It's a 4 day plan they have listed for bodybuilding, I can edit this list if I need to.

    Every other day like normal and this does not include weight amount or what % of weight you should do; (not sure of % for myself)

    Day 1

    Barbell Bench Press
    Set #1 - 6 reps
    Set #2 - 8 reps
    Set #3 - 10 reps

    Barbell Bent-Over Row
    Set #1 - 6 reps
    Set #2 - 8 reps
    Set #3 - 10 reps

    Dumbdell Flye
    Set #1 - 8 reps
    Set #2 - 10 reps
    Set #3 - 12 reps

    Seated Reverse Fly
    Set #1 - 6 reps
    Set #2 - 8 reps
    Set #3 - 10 reps

    Swiss-Ball Preacher Curl
    Set #1 - 6 reps
    Set #2 - 8 reps
    Set #3 - 10 reps

    French Press (aka Skull Crusher)
    Set #1 - 6 reps
    Set #2 - 8 reps
    Set #3 - 10 reps

    Day 2

    Beginner Squat
    Set #1 - 4 reps
    Set #2 - 6 reps
    Set #3 - 8 reps

    Dumbell Barbell Lunge
    Set #1 - 8 reps
    Set #2 - 10 reps
    Set #3 - 12 reps

    Single-Leg Standing Calf Raise
    Set #1 - 10 reps
    Set #2 - 12 reps
    Set #3 - 14 reps

    Crunch Twist
    Set #1 - 10 reps
    Set #2 - 12 reps
    Set #3 - 14 reps

    Reverse Crunch
    Set #1 - 10 reps
    Set #2 - 12 reps
    Set #3 - 14 reps

    Day 3
    Assisted Pull-Up
    Set #1 - 5 reps
    Set #2 - 7 reps
    Set #3 - 9 reps

    Bar Military Press
    Set #1 - 5 reps
    Set #2 - 7 reps
    Set #3 - 9 reps

    Upright Row (don't have this equipment)
    Set #1 - 8 reps
    Set #2 - 10 reps
    Set #3 - 12 reps

    Triceps Assisted Dip
    Set #1 - 6 reps
    Set #2 - 8 reps
    Set #3 - 10 reps

    Bicep Curls
    Set #1 - 8 reps
    Set #2 - 10 reps
    Set #3 - 12 reps

    Tricep Extensions
    Set #1 - 6 reps
    Set #2 - 8 reps
    Set #3 - 10 reps

    Day 4

    Dead Lift
    Set #1 - 4 reps
    Set #2 - 6 reps
    Set #3 - 8 reps

    Decline Leg Curl
    Set #1 - 6 reps
    Set #2 - 8 reps
    Set #3 - 10 reps

    Dumbell Barbell Lunge
    Set #1 - 8 reps
    Set #2 - 10 reps
    Set #3 - 12 reps

    Single-Leg Standing Calf Raise
    Set #1 - 10 reps
    Set #2 - 12 reps
    Set #3 - 14 reps

    Hanging Leg Raise
    Set #1 - 8 reps
    Set #2 - 10 reps
    Set #3 - 12 reps

    Ad Crunch on Ball or with Weight on Chest
    Set #1 - 6 reps
    Set #2 - 8 reps
    Set #3 - 10 reps

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  3. #2
    WannabeStronger Scooter's Avatar
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    seems like too many exercises and too many reps. Unless your going for muscle endurance...
    I went to Rhodestown and all I got was this high cholesterol

  4. #3
    Wannabebig Member
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    that's what I thought too.

  5. #4
    Senior Member Jorge Sanchez's Avatar
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    What the hell is a beginner squat?

  6. #5
    Read the Stickies! whiteman90909's Avatar
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    I mean, I guess it's not terrible... I'd sub in some dips for the flys maybe... face pulls or something for the reverse flys.... real squat for the beginner ones (unless they're the same), and I feel like that leg day needs a bit more actual leg work... lat pulls or straight arm pull downs for the upright rows... hang cleans from the assisted tri dips... pull throughs for the leg curls...

    You could probably do without all the calf work as they will grow regardless... and you don't really need the extra arm iso stuff at the end of your upper days, but if you want it, go for it...

    Better yet though, start fresh with a pre-made 4 day split. The rep ranges are kinda weird for me and I don't like only three sets of the big lifts, but for a beginner you could probably see something.

  7. #6
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    I was under the assumption that 1 or 2 sets of around 8 big lift reps is what you need for growth. The 3 set 8,10,12 thing seems like end up lifting less weight to accomplish the total amount of reps they suggest.

    Some of the exercises they say to do is somewhat odd. Is there a plan good plan out there with details? My goal is build muscle fast.
    Last edited by mrliquid75; 01-23-2009 at 01:21 PM.

  8. #7
    TJW jed's Avatar
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    for muscle mass i suggest 5x5 setsXreps. or 4x8 for assisted stuff like DB press and stuff.

    throw out all those curls, crunches, etc.

    keep : BB bench, BO row, skullcrushers, squat without the 'beginner' in front of it, BB lunge, [non assisted] pullups/chins, dips, milis, deads.

    you can do all those crunches, curls and kickback type of stuff on an off day if you want that stuff in there. it wont do much though. although i do suggest doing CORE (abs, lower back etc), but you dont need to spread it out, you can do it all at the end of one workout or so.
    Last edited by jed; 01-23-2009 at 04:23 PM.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  9. #8
    Wannabebig Member
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    Here's my current routine, let me know what you think and if it needs to be improved.

    Monday

    bench press 5x5
    bent over row 5x5
    dumbell flye 5x5
    seated reverse flye 5x5
    skull crusher 5x5
    lunges 5x5

    Wednesday

    pull ups 3x8
    military press 5x5
    crunches with 35 lbs on chest 3x10
    reserve crunches 3x10
    tricep dip 3x8
    tricep extensions 5x5
    squats 5x5

    Friday

    Dead lift 5x5
    lunges 5x5
    leg lifts 3x8
    upright row 5x5
    leg curls 3x8
    bicep curls 5x5

  10. #9
    Must...work...out... nockits's Avatar
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    Quote Originally Posted by Jorge Sanchez View Post
    What the hell is a beginner squat?
    Squatting half way with very bad form?
    I remember when I was a beginner and I tried squatting, I curved my back, and I was FAR from parallel. Maybe they want you to do that?

  11. #10
    Read the Stickies! whiteman90909's Avatar
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    Waayy too much volume.

  12. #11
    Must...work...out... nockits's Avatar
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    Keep in mind, this could be made for the "average joe" that feels like they want to exercise. 5 or 6 exercises with only 3 sets each isn't a crazy amount. And for a person who has no or little gym experience, it could work, they may find it suitable. However, for serious results, and for strength maximizing like a lot of the people on these forums are after, it's far from perfect.

  13. #12
    Wannabebig Member
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    well I'm looking to get big so what do you suggest?



    thanks


    Rick

  14. #13
    Read the Stickies! whiteman90909's Avatar
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    Starting Strength. Buy it, read it, do it.

  15. #14
    Wannabebig Member Live's Avatar
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    Quote Originally Posted by whiteman90909 View Post
    Starting Strength. Buy it, read it, do it.
    What he said
    You are not special. You are not a beautiful or unique snowflake. You're the same decaying organic matter as everything else.

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