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
    Senior Member benno's Avatar
    Join Date
    May 2009

    Benno's Baby Got Back (BGB) Journal.

    Hey lads. Thanks for viewing my journal all comments will be very appreciated! Looking to pack on big muscle size! A lot of people in the forums suggested this was a really good routine which gave good results! Here it is, pretty much the same as the one suggested except a couple of exercises.

    4 Day Split:

    Day 1: Horizontal push pull, calves, and abs


    Rack pulls 5◊5 (direct, hard, strength range)
    Bent-over rows 3◊8 (hypertrophy range)


    Flat bench 5◊5
    Incline dumbbell press 3◊8
    Incline cable flyes 3◊10-12

    Calves: (soleus) 3◊12-20 seated calf raises. Pause at the bottom

    Abs: 3 sets of 8-12, weighted

    Day 2: Quad dominant, hamstring accessory. Biceps.


    Squats 5◊5
    Leg press 3◊8


    Leg curls 3-4 sets of 12-20


    Standing EZ Barbell Curls 5◊5
    Seated alternating bicep curls 3◊8-12

    Day 3: Vertical push-pull, calves, abs


    Chins 5◊5
    Wide Grip Lat Pulldowns 3◊8-12

    Bent Over Side Laterals 3x10
    Seated Dumbbell Shoulder Press 5◊5
    Standing side laterals 3◊8

    Calves: (gastrocs) standing calf raises, 3◊8-10

    Abs: 3 sets of 8-12, weighted

    Day 4: Hamstring dominant, quad accessory. Triceps.


    Romanian Deadlifts 5◊5
    High foot placement leg press 3◊8


    Seated leg extensions 3◊12-20


    Skullcrushers 5◊5
    Cable pressdowns 3◊8-12

    Wish me luck!
    Last edited by benno; 06-01-2009 at 02:47 AM.

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