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

Its 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
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    spend as little time as possible in gym during week? Routine

    Need a real streamlined program for this fall (busy as hell). Gonna try this for tuesday/saturday split. Thoughts? Am I missing anything?

    ME UPPER
    Decline Press 1xRP (rest paused rep range = 14-22)
    OH Press 1xRP
    Rows 2x8-12
    Rack Pulls 1x8
    Decline Crunches 2x8-12

    ME LOWER
    Box Squats 2x8-12
    SLDLs 2x8-12
    ham curls (negatives) 2x4-6
    BB Curls 1xRP
    Pinwheels 1xRP
    decline Crunches 2x8-12
    Last edited by samadhi_smiles; 07-26-2009 at 10:53 AM.

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  3. #2
    SchModerator ZenMonkey's Avatar
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    If I could only be in the gym 2x a week Id be squatting both days.
    Sarvamangalam!

  4. #3
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    I'm not real concerned about leg strength honestly. I'm mainly trying to get more strength in overhead pressing. Squatting is mainly so girls will keep grabbing my ass and saying MMM!

    Maybe I should squat 2x/week now that I think about it lol

  5. #4
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    damn I'm trying to figure out how to do squats 2x/week but MAN...I know from experience squats --> rack pulls or rack pulls --> squats just plain SUCKS.

  6. #5
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    dips?

  7. #6
    SchModerator ZenMonkey's Avatar
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    It has more to do with the combination of your body being able to handle overall weight and whole body strength (because squatting involves so much more than legs).

    Hows this look?

    ME Squat
    Press
    Pull
    Accessory

    RE or DE Squat
    DL variation
    Press
    Pull
    Accessory
    Last edited by ZenMonkey; 07-26-2009 at 10:59 AM.
    Sarvamangalam!

  8. #7
    Resolute -JM-'s Avatar
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    I would do two full body sessions.
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  9. #8
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    ^ That looks pretty nice. Part of my reasoning behind my OP was that I would only be pressing one day. I notice my pressing recovery is real slow....like I need 5-6 days before I can even think about going max effort again on decline or OH press.

    Quote Originally Posted by Pav View Post
    dips?
    you think you need dips if you are already going real heavy on decline?

  10. #9
    SchModerator ZenMonkey's Avatar
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    Thats an easy switch up

    Quote Originally Posted by ZenMonkey View Post

    ME Squat
    Press
    Press
    Accessory

    RE or DE Squat
    DL variation
    Pull
    Pull
    Accessory
    Sarvamangalam!

  11. #10
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    Zen, I also like the idea of dynamic effort squatting. That would be mentally a change of pace from just heavy as **** squatting. I find it really mentally taxing to squat 2-3/week when its all heavy sets across. I'll go read up on dynamic effort squatting. I seem to remember its a lot of sets and very low rep ranges (like 1-3 reps/set).

  12. #11
    SchModerator ZenMonkey's Avatar
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    Quote Originally Posted by samadhi_smiles View Post
    Zen, I also like the idea of dynamic effort squatting. That would be mentally a change of pace from just heavy as **** squatting. I find it really mentally taxing to squat 2-3/week when its all heavy sets across. I'll go read up on dynamic effort squatting. I seem to remember its a lot of sets and very low rep ranges (like 1-3 reps/set).
    Yea, somehting like 10x2 @ 50% (2 reps is the time it should take for one ME squat)
    Sarvamangalam!

  13. #12
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    [QUOTE=samadhi_smiles;2182533

    you think you need dips if you are already going real heavy on decline?[/QUOTE]

    Up to you, but from that original routine.. triceps are only getting hit once a week from decline bench

  14. #13
    SchModerator ZenMonkey's Avatar
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    Quote Originally Posted by Pav View Post
    Up to you, but from that original routine.. triceps are only getting hit once a week from decline bench
    twice... OH press and decline. But who cares, really? We are talking about a stripped down, low volume routine.
    Last edited by ZenMonkey; 07-26-2009 at 11:07 AM.
    Sarvamangalam!

  15. #14
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    Quote Originally Posted by ZenMonkey View Post
    Thats an easy switch up
    like this?

    Decline Press 1xRP
    OH Press 1xRP
    ME Box Squat 2x8
    decline crunches

    DE Squat 10x2
    Rows 2x8
    Rack Pulls 1x8
    BB Curls 1xRP
    Pinwheels 1xRP
    decline crunches

  16. #15
    SchModerator ZenMonkey's Avatar
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    Quote Originally Posted by samadhi_smiles View Post
    like this?

    Decline Press 1xRP
    OH Press 1xRP
    ME Box Squat 2x8
    decline crunches

    DE Squat 10x2
    Rows 2x8
    Rack Pulls 1x8
    BB Curls 1xRP
    Pinwheels 1xRP
    decline crunches
    That looks sweet. Youre gonna have to keep us updated on how it works.

    Have you considered going at this WestSide style? For example, set up a 4 week cycle for your major movements and switch from week to week

    Bench Press, Decline Press, Incline Press, Dips

    DL, Rack Pulls, RDLs, Leg Curls

    That way, since youre not in the gym as often as you want you can have some diversity in your movements and not neglect things as much as you originally thought. But, that might also be a bad idea when you consider that you will only be doing the actual work 2x a week. ... somehting to consider.
    Last edited by ZenMonkey; 07-26-2009 at 11:11 AM.
    Sarvamangalam!

  17. #16
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    will do! thanks for your insight my friend

    I'm hoping I'll just be able to steadily gain strength. I need to many many pounds to my overhead press to someday have a 2x BW overhead. I'll be happy if I can add 50 pounds to that lift this fall!

  18. #17
    Moderator Off Road's Avatar
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    I like the standard Hardgainer setup for two full body workouts a week.

    Monday
    Squats
    Sldl
    Bench
    Rows

    Thursday
    Deadlift
    OH Press
    Chinups
    Situps
    _________
    ______
    ___

    Off Road Journal

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  19. #18
    Resolute -JM-'s Avatar
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    Quote Originally Posted by Off Road View Post
    I like the standard Hardgainer setup for two full body workouts a week.

    Monday
    Squats
    Sldl
    Bench
    Rows

    Thursday
    Deadlift
    OH Press
    Chinups
    Situps
    This is a nice setup. Keeps things simple.

    OP, what are your lifts at the moment? You might still get a lot more out of your lifts with something like offroad has posted rather than trying to adapt conjugate periodization into 2 days a week.
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  20. #19
    Senior Member Sensei's Avatar
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    Depends on goals of course, but EDT is an simple solution to the time issue.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  21. #20
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    Samadhi whats with the busy schedule?

  22. #21
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    hey skalami

    starting my PHD and going to have a VERY VERY busy teaching schedule (not to mention the 3 seminars I am participating in!). Add to the fact I'm trying to get two papers published and you have recipe for no more long lazy days that I've been enjoying this summer heh.

  23. #22
    Senior Member ZenFitness's Avatar
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    Can I be a noob and please ask:

    1. What is a ME Squat?
    2. What is Sldl (something something deadlift?)?
    3. What is EDT?

    Thanks!

  24. #23
    Senior Member Jorge Sanchez's Avatar
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    Quote Originally Posted by ZenFitness View Post
    Can I be a noob and please ask:

    1. What is a ME Squat?
    2. What is Sldl (something something deadlift?)?
    3. What is EDT?

    Thanks!
    1. Maximum Effort - basically low reps to failure
    2. Stiff leg deadlift
    2. Escalating Density Training. I'm not completely familiar with it, but I think the ultimate goal is to achieve progressive overload by increasing the volume lifted in a set amount of time. (Someone will correct me if I'm wrong).
    quidquid Latine dictum sit altum videtur

  25. #24
    Moderator Off Road's Avatar
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    Quote Originally Posted by Jorge Sanchez View Post
    Escalating Density Training. I'm not completely familiar with it, but I think the ultimate goal is to achieve progressive overload by increasing the volume lifted in a set amount of time. (Someone will correct me if I'm wrong).
    You are correct.
    _________
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    Off Road Journal

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  26. #25
    Senior Member Sensei's Avatar
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    Thread ("Understanding EDT"): http://www.wannabebig.com/forums/showthread.php?t=86602

    Since making that thread, I've done A LOT of work with EDT. I don't think it's the end-all-be-all, but it is a very time-efficient program and, if programmed correctly, effective for a variety of people and goals.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

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