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
    Wannabebig Member
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    how is my limited routine?

    I could not afford to join a gym but I have a bench set and some dumbbells that I have setup in my basement. The floor is tile so I can't do deadlifts (unfortunately) and the ceiling is really low so I can't do military press (once again unfortunately)

    Monday

    Wide Grip Pulls Ups 3x to failure
    Narrow Grip Chin Ups 3x to failure
    Narrow Grip Pull Ups 3x to failure
    Wide Grip Chin Ups 3x to failure
    Abs

    Tues

    Flat Barbell bench 5x5
    Incline Barbell bench 5x5
    Dips 4x to failure (can't do too many yet so I do as many as I can for now)
    Dumbbell Flies 4x10
    Dumbbell Flat bench 4x10
    Dumbbell Incline bench 4x10
    Dumbbell Curls 4x10
    Barbell Curls 4x10

    Thurs

    Side Raises 4x10
    Front Raises 4x10
    Tricep Extension (with dumbbell) 4x10
    Barbell row 4x10
    Close Grip bench 4x20
    Dumbbell rows 4x10
    Skull Crushers 4x10
    Barbell shrugs 4x10
    Abs

    Fri

    Same as Tuesday except bench and incline is 3x5

    Sat & Sunday off except for abs on saturday

    The following week I replace the 3x5 day with 3-5-1(tried to get 2 instead of just 1)

    Unfortunately I have to neglect my legs for now due to restrictions so please don't make that comment ( I plan to join a gym this summer so I can get the legs in then)

    But for what I'm working with, how is this? Any exercises you can suggest that I'm not doing now or any that I am doing that are unnecessary?

    Please make suggestions and comments.

    thanks!
    Last edited by lax16; 02-23-2009 at 08:59 AM.

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  3. #2
    Senior Member ELmx479's Avatar
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    How much weight do you have for your barbell?
    I would say get some carpets or mats for the floor to Dead Lift so the weights don't mess up your floor. You could do seating overhead presses. If you have no way to get the weight on your back you could do front squats, dumbbell lunges, stiff legged dead lifts, calf raises on a step. Before I got a power rack I would squat the weight from my bench by setting the bar up to the highest setting. I could take a video it you don't understand that.

    This would be a decent out line you could get started on..
    Monday
    Squat or Front squat
    Bench Press
    Bentover Row
    Calf raises

    Wednesday
    DB Lunge
    Dead Lift
    Seated over head press
    Pull Ups
    Abs

    Friday
    Squat or Front Squat
    Incline Bench Press
    DB Rows
    Dips
    Chin Ups

  4. #3
    Wannabebig Member
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    Quote Originally Posted by ELmx479 View Post
    How much weight do you have for your barbell?
    I would say get some carpets or mats for the floor to Dead Lift so the weights don't mess up your floor. You could do seating overhead presses. If you have no way to get the weight on your back you could do front squats, dumbbell lunges, stiff legged dead lifts, calf raises on a step. Before I got a power rack I would squat the weight from my bench by setting the bar up to the highest setting. I could take a video it you don't understand that.

    This would be a decent out line you could get started on..
    Monday
    Squat or Front squat
    Bench Press
    Bentover Row
    Calf raises

    Wednesday
    DB Lunge
    Dead Lift
    Seated over head press
    Pull Ups
    Abs

    Friday
    Squat or Front Squat
    Incline Bench Press
    DB Rows
    Dips
    Chin Ups
    yea I can't put carpeting or anything down on the floor. I've put cardboard boxes down for when I put plates of dumbbells down but that wouldn't stand up to the weight of a deadlift.

    I have 260 lbs worth of plates.

    Besides adding in a day of legs, how is the stuff I am doing as of now?

    thanks

  5. #4
    small flabby and hairy joelhall's Avatar
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    i dont like this at all, youre seriously overdoing things in my opinion.

    id go with the advice from elmx479 if i were you.

  6. #5
    Wannabebig Member
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    Quote Originally Posted by joelhall View Post
    i dont like this at all, youre seriously overdoing things in my opinion.

    id go with the advice from elmx479 if i were you.
    I'll do that- what should my rep count look like? can I do the 5x5 then 3x5(alternate with 3-5-1) and then 4x10 for the others?

  7. #6
    Senior Member ELmx479's Avatar
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    You could use some car mats for dead lifting. That should protect the floor just fine. I didn't post the sets and reps but you could do 3X5 with the same weight or 5X5 with ramping sets or whatever you like. For Pull Ups and Dips you could add weight if you'd like and hit some lower reps. Abs and Calves I would use an 8-15 rep range.

  8. #7
    Wannabebig Member
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    Quote Originally Posted by ELmx479 View Post
    You could use some car mats for dead lifting. That should protect the floor just fine. I didn't post the sets and reps but you could do 3X5 with the same weight or 5X5 with ramping sets or whatever you like. For Pull Ups and Dips you could add weight if you'd like and hit some lower reps. Abs and Calves I would use an 8-15 rep range.
    the car mats won't work, the floor is all tile - dropping any weight on it will crack the tiles =/

    thanks for the set&reps tho!
    Last edited by lax16; 02-23-2009 at 04:01 PM.

  9. #8
    Senior Member ELmx479's Avatar
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    Quote Originally Posted by lax16 View Post
    the car mats won't work, the floor is all tile - dropping any weight on it will crack the tiles =/

    thanks for the set&reps tho!
    You don't have to drop the weights man. I can not drop the weight on my floor also. Just set it down easy.

  10. #9
    small flabby and hairy joelhall's Avatar
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    Quote Originally Posted by lax16 View Post
    I'll do that- what should my rep count look like? can I do the 5x5 then 3x5(alternate with 3-5-1) and then 4x10 for the others?
    if youre fairly new to training (im guessing you are) then id go with the 3x5, same weight. do this for the first few months (minimum) to get your form down and the muscles used to working like this. once you feel like youve made decent, consistent progress and got your technique down, then think about altering the sets and poundages. i wouldnt recommend going too heavy on dips at this stage though, as these can be pretty hard on the shoulders. maybe more moderate reps (around 8-10 or even to 12) would serve you better.

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