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 benno's Avatar
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    Push Pull Leg Routine.

    Due to my hip soreness and hip flexor soreness from squating 3 times per week on bill starr 5x5, im looking to cut back to squating once per week. Well at least till i fix my hip soreness. Thinking something like this: ( Aiming for Size and Strength )

    Push:

    Bench
    Standing Military
    Dips

    Assitance? ( Skullcrushes , Pulldowns )

    Pull:

    Deadlift
    Bent Over Row
    Chin Ups

    Assitance? ( BB Curls, Pullovers )

    Legs:

    Squats
    SLDL
    Seated/Standing Calf Raises

    Assitance? ( Leg presses , Extensions , Good Mornings , Lunges )

    Looking to do those main exercises with 2-3 assistance exercises.

    Could i make something work using this layout? With rep range im looking to do 5x3-5 Reps on main lifts ( Squats,Bench,Military,Deads ) , then with others a higher range between 8-12. Anyone else had experience of a successful push/pull/leg routine?

    Thanks,
    Benno.
    Last edited by benno; 09-30-2009 at 06:26 AM.

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  3. #2
    THE 800 QUEST NickAus's Avatar
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    Looks good, I would go Mon-pull, Wed-push, Fri-legs.
    I did this for a while and it worked pretty well.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

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  4. #3
    Senior Member benno's Avatar
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    Quote Originally Posted by NickAus View Post
    Looks good, I would go Mon-pull, Wed-push, Fri-legs.
    I did this for a while and it worked pretty well.
    Thanks, What sort of rep ranges did you use?

  5. #4
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by benno View Post
    Thanks, What sort of rep ranges did you use?
    For assistance I was mainly working up to my best 8-10 then doing a couple of sets with 20kg less for the same 8-10 if that makes sense.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  6. #5
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    Let me get this straight- you want less stress on your hips, so you're dropping squats, but then doing lots of extra work ON the hips to strengthen them?

    How does that work exactly?

  7. #6
    Senior Member benno's Avatar
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    Quote Originally Posted by hairyback40k View Post
    Let me get this straight- you want less stress on your hips, so you're dropping squats, but then doing lots of extra work ON the hips to strengthen them?

    How does that work exactly?
    I was using Flynn's idea. Obviously my hips get more beat up from squats. GM's and hypers dont put the same strain on my hips like squats do. Bad idea you reckon? Im open for all suggestions..

  8. #7
    Senior Member jtteg_x's Avatar
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    Definitely have the push day in the middle of the week. The layout you have looks solid. The assistance work is dependent on goals but you seem to know what you're doing. I used to lift 3 days/week having S/B/D as my main lifts followed by assistance work and it worked out well building a base for my big-3 and hypertrophy training.

    edit: I did 5 sets of 1-3 reps on the big 3 and 3x8-12 on accessory lifts. get creative with the squat, bench and deadlift. bands and board (if you don't have them yet) can spark some progress sooner than you think.
    Last edited by jtteg_x; 09-30-2009 at 02:01 AM.

  9. #8
    Moderator Off Road's Avatar
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    I agree with the others; Mon (pull), Wed (push), and Fri (lower).

    Good looking routine.
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  10. #9
    Senior Member benno's Avatar
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    Quote Originally Posted by Off Road View Post
    I agree with the others; Mon (pull), Wed (push), and Fri (lower).

    Good looking routine.
    Thanks guys! Went to the physio tonight - he said my hips are really tight and not very flexible. He wants me to do stretches every night before i goto bed and not to squat for at least another 1-2weeks. He also mentoined that my wide stance splayed would be putting a lot of strain on my hip region. Might start really low and work my way up with a closer stance, so i can keep the load off the hips.

    Offroad - What assistance work would u do in my routine, what rep ranges? Just asking, cause u seem to know your stuff Would i get any benefits doing 20 rep squaters in my lower day? Im still looking to get size and strength in my squats tho.

    Main Movements ( Squats Bench Military Deads ) im thinking 5x 3-5 Reps
    Assistance Movements 2-3 x 8-12 Reps.

    Thanks once again.
    Last edited by benno; 09-30-2009 at 06:24 AM.

  11. #10
    Moderator Off Road's Avatar
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    I'd do the Squats for lowish reps (5's maybe)
    I'd do the SLDL with moderate reps (8's maybe)
    Then I'd do the accessories with higher reps (12's maybe)

    I love 20 reppers for putting on size and conditioning, but I think the low rep stuff is more important. You could throw some 20's in once in a while for a change-up. I like to get the low rep work done, then drop the weight and crank out a 20. It's very tough, but my appetite goes through the roof.

    As far as accessories go, pick a bunch of them that you like or you think will help you. Then do a couple of them until you burn out on them, then pick some differnt ones. Keep it fun.
    Last edited by Off Road; 09-30-2009 at 06:57 AM.
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  12. #11
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    20 reppers are more of a mental challenge than anything. They are not the most efficient way to exercise legs. Having a heavy bar on your back for 2+ minutes can be extremely uncomfortable. You can achieve a similar effect by doing shorter sets having a few seconds rest in between to take the stress off your spine.

    You obviously need some volume more than anything assistance specific. 5x5 ascending sets might not be enough once per week, hence the extra work.

    I don't think a lot of concentrated volume is the most efficient way to gain strength, but it does look like a bodybuilding scheme, which you want.

    For now, a good post injury tactic would be to ease in with light/medium and frequent exercise. Start adding extra bits when you're ready and only do extreme stuff like 20 reppers once you've fully recovered.

  13. #12
    Moderator Off Road's Avatar
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    Quote Originally Posted by hairyback40k View Post
    You can achieve a similar effect by doing shorter sets having a few seconds rest in between to take the stress off your spine.
    I've always wanted to try that. I knew a guy once on the Hardgainer forum that did it. He did a good job of documenting his progress. He did breathing squats with a high percentage of his 1RM. He'd do one rep, rack the bar, take several deep breaths, then crank out another single, and repeat until he got all 20. He put on a bunch of weight with it. I just haven't been crazy enough to try it yet
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  14. #13
    Resolute -JM-'s Avatar
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    Benno,

    On your squat day why not just run a 5/3/1 type deal so that you get a range of volume and intensity.

    In as far as assistance exercises, why not focus on movements that could help with your hip strength rather than just going for SLDLS. Below is just a suggestion..

    Squat (3x5), (3x3), (5,3,1) or just do 5x5
    Wide Stance, Arched Back GMs (3x8-10)
    Step Ups or Lunges (BB or DB) (3x8-10)
    45* Back Extensions (3x8-10)
    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

  15. #14
    THE 800 QUEST NickAus's Avatar
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    When I did the pull/push/legs I was working up to my best 3 then doing a set of 10 on the first movement of the day.
    Some days you beat your PR on both the 3 rep set and the 10 rep set, other days just one or the other.
    This was fun and helped both strength and size.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

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    Building Mighty Mitts...

  16. #15
    THE 800 QUEST NickAus's Avatar
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    I think what you have chosen is good, remember everything within reason will work for a while.
    Stick with it and hit it hard while getting plenty of sleep and food and you will do really well for sure!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

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