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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  1. #1
    Wannabebig Member
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    Jun 2009
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    Help with workout

    Please give adivice on this routine. I have been working each body part twice a week. My schedule was:

    Monday- Chest and Tris (heavy)
    Tuesday- Back and bis (heavy)
    Wed- Shoulder and legs (heavy)
    Thursday- Chest and tris (light)
    Friday- Back and bis (light)
    Saturday - Shoulder and legs (light)

    Will going to the below 4 day split be enough to increase strength and add muscle mass?

    Monday- Shoulders

    • Military Press 3x5
    • Arnold Press Dumbbells 3x8
    • Upright Rows 3x8
    • Dumbbell lateral raises 3x8
    • Rear Dealts on machine 3x8
    • Shruggs 4x8

    Tuesday- Back and Triceps


    • Chinups 3x10
    • Dead lifts 5x5
    • One arm dumbbell rows 3x8
    • Cable Rows 3x8

    • Close grip bench press 5x5
    • Dips 3x8
    • Bar pulldowns 3x10
    • Extension Machine

    Thursday- Legs

    • Squats 5x5
    • Leg Presses 4x8
    • Leg Extensions 4x8
    • Leg Curls 4x8
    • Straight leg dead lifts 4x8

    Friday- Chest and Biceps

    • Bench press 5x5
    • Incline press 5x5
    • Dumbbell flies 3x8
    • Incline dumbbell flies 3x8

    • Seated Curls 3x8
    • Standing barbell curls 3x8
    • Preacher curls 3x8

    Please give any advice you think will help. I will also be taking whey protein and creatine.
    Last edited by flair4040; 06-29-2009 at 03:50 PM.

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  3. #2
    Senior Member Coqui's Avatar
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    I'm by no means an expert but the only thing I definitely don't like is that on Friday you have 2 compounds and 5 isolation movements.

  4. #3
    Moderator joey54's Avatar
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  5. #4
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Why did you go with that specific bodypart split? It looks like you will be using a lot of the same muscles on consecutive days, which is something that you want to try to avoid.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

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  6. #5
    Wannabebig Member
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    Quote Originally Posted by Tom Mutaffis View Post
    Why did you go with that specific bodypart split? It looks like you will be using a lot of the same muscles on consecutive days, which is something that you want to try to avoid.

    Are you refering to the schedule I have been doing or the one I am asking for help with?

  7. #6
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Quote Originally Posted by flair4040 View Post
    Are you refering to the schedule I have been doing or the one I am asking for help with?
    The one that you are going to be doing.

    Your original split was definitely far too much volume for most people to handle unless they were very low intensity workouts (which would not be ideal for strength / mass gains).

    My question originates from the shoulder day being on day one - you are using a lot of back and triceps as secondary muscles in those movements and then training back/triceps the next day.

    For a four day split I would go with something like this:

    Monday: Back (Rows, Chins, Shrugs, etc.)
    Tuesday: Chest (Pressing, Dips, etc)
    Wednesday: Rest
    Thursday: Legs (Deadlift, Squat, Lunges, etc.)
    Friday: Biceps / Triceps / Deltoids (Curls, pushdowns, raises, etc.)
    Saturday & Sunday: Active Recovery or Rest
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Front Squat: 510 lbs | Overhead: 375 lbs | Deadlift: 700 lbs

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  8. #7
    Wannabebig Member
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    Quote Originally Posted by Tom Mutaffis View Post
    The one that you are going to be doing.

    Your original split was definitely far too much volume for most people to handle unless they were very low intensity workouts (which would not be ideal for strength / mass gains).

    My question originates from the shoulder day being on day one - you are using a lot of back and triceps as secondary muscles in those movements and then training back/triceps the next day.

    For a four day split I would go with something like this:

    Monday: Back (Rows, Chins, Shrugs, etc.)
    Tuesday: Chest (Pressing, Dips, etc)
    Wednesday: Rest
    Thursday: Legs (Deadlift, Squat, Lunges, etc.)
    Friday: Biceps / Triceps / Deltoids (Curls, pushdowns, raises, etc.)
    Saturday & Sunday: Active Recovery or Rest
    Thanks Tom. Do you think hitting the muscle just once a week is enough? That is my main worry. I have always hit each muscle at least twice a week.

  9. #8
    Senior Member Coqui's Avatar
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    Quote Originally Posted by flair4040 View Post
    Thanks Tom. Do you think hitting the muscle just once a week is enough? That is my main worry. I have always hit each muscle at least twice a week.
    If you hit them hard enough yes. But be careful, you can still overtrain even at once a week.

  10. #9
    Cock-Diesel Bound Optimum08's Avatar
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    Quote Originally Posted by flair4040 View Post
    Thanks Tom. Do you think hitting the muscle just once a week is enough? That is my main worry. I have always hit each muscle at least twice a week.
    Intensity, not volume, is the key.
    Status: Cutting...Heavily

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