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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View Poll Results: What training program do you follow?

Voters
106. You may not vote on this poll
  • Starting Strength

    13 12.26%
  • Texas Method / Practical Programming

    6 5.66%
  • Bodypart Split

    8 7.55%
  • Westside (Powerlifting)

    13 12.26%
  • 5/3/1 (Powerlifting)

    13 12.26%
  • DC Training

    1 0.94%
  • FST-7

    0 0%
  • German Volume Training

    0 0%
  • WBB (Any of the WBB Routines)

    8 7.55%
  • P90X

    0 0%
  • Crossfit, Kettlebells

    1 0.94%
  • Baby Got Back

    7 6.60%
  • Another Program (Not Listed - Please Explain)

    11 10.38%
  • Custom Program

    25 23.58%
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Results 26 to 50 of 68
  1. #26
    Wannabebig Member
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    Madcow 5x5 and i added some additional accessory work on each day.

  2. #27
    Senior Member
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    5/3/1 as written.

  3. #28
    Senior Member
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    I've found that 5x5 is the best way for me to work towards building up the strength I want. After the main 5x5 heavy stuff for the day I've found it very important to do accessory stuff 3x8. Starr and BGB both gave me this idea.
    Age: 28 Height: 6'2" Goals: BW 95kg Bench 95kg 10x
    My Journal My FatDay

  4. #29
    Senior Member
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    BGB....their is no other.

  5. #30
    Senior Member musclemick's Avatar
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    BGB. With extra bench work on hamstring dominant day
    She lied.... SIZE MATTERS!

  6. #31
    A gallon a day, everyday! ThomasG's Avatar
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    BGB!! May start 5/3/1 soon
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
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  7. #32
    Thus I Refute Thee !!!! Bodyguard's Avatar
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    30 lbs in 30 days bench routine, double helping of squats and deads, a little aesthetic work and cardio here and there.
    Age: 18
    Height: 6'1
    Weight: 238

    All lifts are raw:

    Bench: 325(max)
    Squat: 510(max)
    Dead lift: 500(max)

  8. #33
    Senior Member
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    I was doing SS for the last 6 months. Gains stopped so I switched up my diet(eating for target body weight WWB article) and switched the routine SS 3x8 instead of 3x5. See where it takes me.

  9. #34
    Wannabebig Member
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    Quote Originally Posted by Off Road View Post
    Hardgainer style training...

    Hardgainer training is based on old style training that worked for the old timers before the invention of steroids and modern supplements. It is based on the premise that somebody with average genetics will have to train differently from those with superior genetics. In order for somebody with average genetics to make good gains they will have to focus their efforts on the big multi-joint movements like squats, deads, and bench press. They will also have to make recovery a key component in their training week. Because of this, the workouts are abreviated and the focus is on effort.

    The most important part of Hardgainer training is the idea of cycles. In a cycle, a lifter will take several weeks (8-12) to work up to a PR in their lifts. After that they will back off the heavy weights to about 80%, and then they take 4-8 weeks to build back up to the previous PR, and finally spend a few weeks trying to excede those PRs.

    A typical Hardgainer routine will consist of two full-body workouts done two days a week. For a beginner, these workouts will be identical to get good at them and make the fastest progress, something like:

    Mon & Thur
    Squats 1x20
    SLDL 1x6
    Bench 2x6
    Rows 2x6
    Press 2x6
    Curls 2x6

    As you advance in strength, your recovery ability [while increasing] will not keep up with the demands you are placing on it. The lifter will then have to split his workout into something like this:

    Mon.
    Squats 1x20
    Bench 2x6
    Rows 2x6

    Thur.
    Deadlift 1x6
    Press 2x6
    Curls 2x6

    You can see that the lifter is still only working out twice a week but is only hitting the lifts once per week. The workouts are still full body workouts. This allows for greater recovery between lifts. This is just a brief look at Hardgainer training and it is more complex than I can put into a single post. But that's the main points anyways.
    This. I've been doing it for about 8 weeks and I've reached stats I've never really thought I could accomplish at my status (my sig. is old, shut up, haha). I'm 15 years old and max out my deadlift with good form at 240 lbs. I've yet attempted what I can max with, but I'm currently squatting 150 lbs for 20 reps. It's a great routine, and a perfect beginning routine. I'm really starting to see a "foundation" building.
    Goals By November 25th
    Bench Press 160 lbs for 6 reps
    Deadlift 200 lbs for 6 reps
    Squat 200 lbs for 20 reps
    Weigh 160 - 165 lbs
    Current Stats
    Bench Press - 135 lbs
    Deadlift 220 lbs
    Squat - 185 lbs
    Weight - 182 lbs

  10. #35
    Moderator Off Road's Avatar
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    Quote Originally Posted by T2ThaJoyal View Post
    This. I've been doing it for about 8 weeks and I've reached stats I've never really thought I could accomplish at my status (my sig. is old, shut up, haha). I'm 15 years old and max out my deadlift with good form at 240 lbs. I've yet attempted what I can max with, but I'm currently squatting 150 lbs for 20 reps. It's a great routine, and a perfect beginning routine. I'm really starting to see a "foundation" building.

    Great progress!!! You are squatting your old PR for 20 reps...Wow! Glad you liked the routine.
    Last edited by Off Road; 11-01-2009 at 08:04 AM.
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  11. #36
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    i was in program your self thin for weight loss programs, because i don't want cardio for fat burning....

  12. #37
    Wannabebig Member
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    Quote Originally Posted by Off Road View Post
    Great progress!!! You are squatting your old PR for 20 reps...Wow! Glad you liked the routine.
    Thanks, it is working really well.
    Goals By November 25th
    Bench Press 160 lbs for 6 reps
    Deadlift 200 lbs for 6 reps
    Squat 200 lbs for 20 reps
    Weigh 160 - 165 lbs
    Current Stats
    Bench Press - 135 lbs
    Deadlift 220 lbs
    Squat - 185 lbs
    Weight - 182 lbs

  13. #38
    Senior Member Jay1's Avatar
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    My vote was for "Another program" as I've always been able to design my own programs and get results for myself and others in my area. However I've started studying and applying a lot more Westside Barbell this past year.

  14. #39
    Moderator joey54's Avatar
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    Custom program right now. Principles from different influences can be seen in it. I have 2 upper and 2 lower body days. Try to hit a big lift on one of them and focus more on speed the other day. Primary goals are to improve the bench squat and dead, but I haven't been planning things out too much. Focus is on getting stronger on those main movements each time out, and then I do assistance as I feel.

  15. #40
    Senior Member Clover's Avatar
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    5/3/1

    I just finished the hard part of my first cycle and I'm on to the backoff week. Since I'm still a newb, I think I'll be doing this for about a year or so.

  16. #41
    Tony BodyByGamma's Avatar
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    Powerlifting/Strongman Hybird training

    5/3/1 for the 3 staple power-lifts the second lighter variation and periodic event training for strongman where I would do the opposite volume corresponding to my 5/3/1 work: meaning deload week for my power-lifts is Max effort week for my Strongman so I don't over do one or the other and they both work in hand. Quick Example :

    Strongman
    w1 light events/conditioning* recovery phase for last weeks strongman
    w2 M/E Reps/Distance
    w3 light events/conditioning* recovery phase for this weeks powerlifting
    w4 M/E Heavy Events for setting some pr's.

    Basically with you can stay conditioned using strongman twice a week lightly not to kill your muscles for the 5/3/1 but can squeeze in some M/E work once a month in to. Now some people argue why not try to do 5/3/1 for strongman events, but I feel there are so many you can't make it work enough to stay versatile. On this template you can plug in any assortment of medleys with an idea of how hard you should be pushing it.


    btw Tom I would like your opinion on this
    Last edited by BodyByGamma; 11-01-2009 at 05:55 PM.

  17. #42
    Train Hardcore!!! muscle_g's Avatar
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    I follow my own program, with a little bit taken from other powerlifting routines.
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...et-log-4-19-14

  18. #43
    Senior Member
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    BGB, but bench 2x a week instead of just once. Also do 20 rep squats as my quad accessory on my hamstring dom, quad accessory day.

    -done bgb for about 2 years now, probably my favorite program i've ever done.
    Last edited by hintsas5; 11-02-2009 at 01:11 PM.

  19. #44
    Wannabebig New Member
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    For about a year now I've been doing Westside style PL. But about 4 weeks ago I started WBB's "Up Your Bench 30lbs in 30 days". And even though I broke the rules and didn't follow it exactly (my elbows can't take much direct tricep work - pushdowns, skull crushers, etc.), I still added about 30lbs to my bench.

    I've got a PL meet in December but after that I'm itching to try BGB or 5/3/1.
    Age: 43
    BW: 198
    Raw Maxes
    Current.......Goal for 12/2010
    SQ: 440............465
    BP: 325............340
    DL: 480............505

  20. #45
    The Flyfisher rbtrout's Avatar
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    I do a combo of Westside and 5/3/1.
    Give chalk a chance.


    49 years old

    665 squat
    700 deadlift
    325 bench

  21. #46
    Senior Member berfles's Avatar
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    5/3/1 for bench and deadlifts, my own 5x5/3x5/5x3 for squats and shoulder presses.
    22 - 5'10@236lbs!
    Bench - 325 (old)
    Squat - 455x2 (old)
    Deadlift - 500(old)

    Total: 1280lbs 100% raw




    The key to my exercise program is this one simple truth: I hate my body.

  22. #47
    Senior Member Invain's Avatar
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    My own. I hit specific muscle groups a certain day of the week, but beyond that I usually don't decide on what I'm on my way to the gym. I usually rotate lifts around so every week is slightly different, and sometimes I gauge what lifts I'm going to do based on how certain muscles feel and what I've already done earlier in the week.

    Everybody responds to training differently, I don't believe in strictly following template programs. Do whatever works best for you, overtime you'll learn what your body can handle.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  23. #48
    Senior Member tomv's Avatar
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    Currently doing Texas Method but am going to switch to 5/3/1... That hardgainer routine Off Road posted looks freaking awesome though.

    I'm about to start working as a builders labourer full time during Australian Summer (Temps around 85-100F) so I figure I'll try pick a routine that let's me make slow steady gains.
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  24. #49
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    Squats
    Bench Presses
    DB Rows
    Overhead Barbell Presses
    Stiff-Legged Deadlifts
    DB Curls

    M W F

  25. #50
    Moderator Off Road's Avatar
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    Quote Originally Posted by jerryb75 View Post
    Squats
    Bench Presses
    DB Rows
    Overhead Barbell Presses
    Stiff-Legged Deadlifts
    DB Curls

    M W F
    That's a nice "old school" workout. What sets/reps are you using?
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