The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s 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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Thread: Bench Program

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  1. #1
    Wannabebig Member
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    Bench Program

    I have been training for about a year and have been making good gains with strength on my bench, but mediocre muscle gains. I'm thinking one of the reasons (along with not eating enough, I know) is I've been doing a 5x5 program for most of that time.

    I'm thinking of changing it up for a little while with one day a week doing high weight low rep, such as a 3x5. The other day I'll be doing lower weight high rep, such as 3x10 for muscle hypertrophy.

    Does this seem like a good chest program to go on for a little while? I've recently read that I should change my routine every 4-6 weeks and want to start out with this. Thanks..

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  3. #2
    Senior Member Meat_Head's Avatar
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    Quote Originally Posted by decroo21 View Post
    I have been training for about a year and have been making good gains with strength on my bench, but mediocre muscle gains. I'm thinking one of the reasons (along with not eating enough, I know) is I've been doing a 5x5 program for most of that time.

    I'm thinking of changing it up for a little while with one day a week doing high weight low rep, such as a 3x5. The other day I'll be doing lower weight high rep, such as 3x10 for muscle hypertrophy.

    Does this seem like a good chest program to go on for a little while? I've recently read that I should change my routine every 4-6 weeks and want to start out with this. Thanks..
    You shouldn't change your routine every 4-6 weeks unless you stop seeing progress.

    I don't think what you proposed is a good idea. What is your full routine? Are you training anything else or just worrying about bench presses?
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  4. #3
    Squat Heavy, Squat Often Cards's Avatar
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    I don't think a max effort day and a repition day is too bad of an idea. just include the major compound movements, bench, squat, deadlifts, and supplement with different variations you should be fine. just make sure there is enough rest inbetween your training days to allow for recovery.
    Last edited by Cards; 05-16-2009 at 12:42 AM.
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  5. #4
    Wannabebig Member
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    Day 1:
    Bench
    DB or Incline Bench
    Close Grip Bench
    Pull ups
    Shrugs

    Day 2:
    Deadlift
    BB Rows
    Overhead BB Presses
    Chin ups

    Day 3:
    Squats
    Then usually I'll throw in some core work such as planks.

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