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 New Member
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    Apr 2009
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    Wrestling Workout

    I am just beginning training for my final year of High School Wrestling, and am looking to increase my strength, but also to keep my gains in mass to a minimum. I begun working out just recently, and just sort of did my own thing, and got used to the gym, but I now feel I'm ready for a 'proper' workout.

    That being said, a personal trainer recommended this workout:
    Workout 1:
    Squats- 5 sets
    Leg Curls -4 sets
    Calve raises - 4 sets
    Shoulder Press with Dumbells - 5 Sets
    Lateral Raises - 4 Sets
    Shrugs - 4 sets
    Rotator Cuff Curls (not exactly sure what to call them, but can explain if nessacary) 2 sets
    Ab workout of my choosing

    Workout 2:
    Bench Press- 5 sets
    Pull ups - 5 sets
    Bent over rows - 4 sets
    Pec Flys - 4 sets
    Dips - 4 sets
    Bicep curls - 4 sets
    Ab workout

    I have zero knowledge about weightlifting, and was hoping you guys could evaluate and make suggestions regarding this workout plan, but ideally, I would still like to work two muscle groups a day.
    Also, if someone could explain to me how to focus more on strength (more reps with higher weight or whatever) that would be greatly appreciated.
    Thanks in advance.

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  3. #2
    phil 4:13 Bako Lifter's Avatar
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    Scrap that routine.

    How many days a week are you planning on working out?

  4. #3
    Wannabebig New Member
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    Ill be working 3 days a work for probably about the next three months

  5. #4
    Wannabebig Member
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    I'm a highschool wrestling coach in Washington. What weight are you going? Are you cutting? If so how much do you usually have to cut?

  6. #5
    Wannabebig New Member
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    ill be wrestling 82 (kilos - I wrestle in Canada) and right now weigh about 79, so I can afford some gains, but its not really my goal.

  7. #6
    Currently Obsessed with Sq
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    westside for skinny bastards seems your thing - gaining mass for sports and strength to go along with it, not that your a skinny bastard or anything it's good for lots of people, in particular athletes. If you don't want to gain too much mass, all you have to do is alter your diet, maybe up the cardio.
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  8. #7
    Must...work...out... nockits's Avatar
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    Quote Originally Posted by AJ_H View Post
    westside for skinny bastards seems your thing - gaining mass for sports and strength to go along with it, not that your a skinny bastard or anything it's good for lots of people, in particular athletes. If you don't want to gain too much mass, all you have to do is alter your diet, maybe up the cardio.
    what about Starting Strength? i forget what WSB is like, but for just strength without too much size, would SS be be appropriate for such a thing?
    Check out my Journal!

    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  9. #8
    Currently Obsessed with Sq
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    Quote Originally Posted by nockits View Post
    what about Starting Strength? i forget what WSB is like, but for just strength without too much size, would SS be be appropriate for such a thing?
    yea SS strength would be good as well. I just personally find WSB more interesting because it has a larger range of exercises and variety, of course there is nothing wrong with focusing on the compounds like that though. WSB is also a programme geared towards athletes and takes into consideration extra work they do with their sports such as wrestling, only making the athlete do one leg workout and possibly sled drags if that is not enough but either routine would probably work better than the routine the OP posted.

    also wssb is more adjustable to a person's individual needs
    Last edited by AJ_H; 04-20-2009 at 05:02 AM.
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  10. #9
    Must...work...out... nockits's Avatar
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    interesting, I might have to take a look at WSB when I have more time.
    Check out my Journal!

    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

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