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
    Senior Member ELmx479's Avatar
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    I think I need a change...

    I have been back lifting serious for a year now using the general squat, push, pull routine 3 times a week (ss, texas method) and while it worked well I am feeling burnt out with it. I just need a change of everything, workout days, reps, etc... I am leaning more towards being in good overall shape instead of the squat heavy, eat, squat heavy, eat, gain a bunch of weight mentality around the site. Main thing is I just want to mix things up and not have to follow a routine to an exact T. I was thinking of a horizontal push/pull day, lower, vertical push/pull, lower with some different reps than 5 like usual. I want to incorporate more cardio also that can be done anything during the week. Here is what I have come up with so far, similar to the 5/3/1 but I am not following that rep scheme. I just want to do what I feel like on that day at least until I am ready to follow something again.

    Monday
    Bench Press 3x5
    Incline DB Press 3x8
    BB or DB Rows 5x10

    Tuesday
    Squat 3x8
    DB Lunge 3x8
    Pull Through (GM or RDL could go here too) 3x8
    Calf Raise 3x10

    Wednesday
    Rest

    Thursday
    OH Press 3x5
    Pull Up 50 reps
    Dips 50 reps

    Friday
    Rest

    Saturday
    Front Squat 3x5
    Dead Lift 1x5
    Hanging Leg raise 4 sets
    Calf Raise 3x10

    Sunday
    Rest


    Let me know what you think, the sets and reps are just an example.
    Last edited by ELmx479; 09-28-2009 at 07:30 AM.

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  3. #2
    Senior Member tom183's Avatar
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    I was thinking of a horizontal push/pull day, lower, vertical push/pull, lower with some different reps than 5 like usual.
    Have you looked into Baby Got Back?

  4. #3
    THE 800 QUEST NickAus's Avatar
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    That could work well, have you looked at WS4SB I think this would be a really good idea.
    Let me know what you think, IMO it's a very well thought out flexible routine.
    Good luck.
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  5. #4
    Senior Member ELmx479's Avatar
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    Thanks for the suggestions, both routines look good and maybe just what I need to spark some new energy to my training.

  6. #5
    Moderator Off Road's Avatar
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    I think it looks good. You might even want to think about using 5/3/1 on your main lifts, since the setup looks very similar.
    Last edited by Off Road; 09-28-2009 at 06:30 AM.
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  7. #6
    Senior Member ELmx479's Avatar
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    Quote Originally Posted by Off Road View Post
    I think it looks good. You might even want to think about using 5/3/1 on your main lifts, since the setup looks very similar.
    Thanks, I may do that after a few weeks. I am just sick of doing exactly what a program calls for on that particular day. If i'm not having the best day because of whatever reason and my program says I am supposed to do X amount of sets for X amount of reps and I don't hit that or my form breaks down it just kills the rest of my workout. So instead I could use a lighter wight and just focus on getting some good reps in and walk away knowing I got a good workout done instead of always pushing myself to lift heavier and heavier. And same for the good days, if I feel awesome and want to hit a rep PR but my program says otherwise I want to go for it.

  8. #7
    Moderator Off Road's Avatar
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    Quote Originally Posted by ELmx479 View Post
    I could use a lighter wight and just focus on getting some good reps in and walk away knowing I got a good workout... if I feel awesome and want to hit a rep PR but my program says otherwise I want to go for it.
    Sounds exactly like 5/3/1.
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  9. #8
    Senior Member ELmx479's Avatar
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    Quote Originally Posted by Off Road View Post
    Sounds exactly like 5/3/1.
    Yes, I suppose after reading what I said it could be the 5/3/1 scheme. If your not having the best day just hit the prescribed reps and that is it. I hurt my lower back again on starting strength so I am going to let that heal up and then ease back into lifting again. I know squatting 3x a week is proven but always adding weight seems to lead straight for injury (for me anyway)
    Last edited by ELmx479; 09-28-2009 at 12:36 PM.

  10. #9
    Moderator Off Road's Avatar
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    Heal up and get at it...good luck.
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  11. #10
    Starting all over again :(
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    Do what you like Elmx...I understand where your coming from.

  12. #11
    Senior Member
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    baby got back ftw, best routine I ever done
    January 07-164 pounds
    *Bulking*
    Deccember 07 - 225 pounds

    June 08 - 205
    *Currently Cutting*
    Goal-190

    November 08-238 pounds
    *Bulking till January 1st*

  13. #12
    Senior Member ELmx479's Avatar
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    After reading everything about the baby got back routine I did notice some things that seem odd.

    First, in the example routine they have Rack Pulls 5x5 on day 1 then you are doing squats on day 2. Now, I don't know everything but that does not seem like a good idea as for recovery.

    Second, it has arm work on the leg days?? So, basically you are hitting your arms all 4 workouts which does not seem like a good idea either. Other than that it seems like a decent program.

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