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. #51
    Wannabebig New Member
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    I assume that a assisted pull up machine is okay. I see alot of folks can't do any. I am in that club. Does the workout change?

  2. #52
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    Anyone have a good (cheap) source for the bands?

  3. #53
    student of the game Runty's Avatar
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    I think assisted pullups on the machine would be similar to band work. As far as cheap bands go, I forget the name of the place, but look for bands used for shipping and pallets. I read somewhere on the crossfit boards they work well, I'll see if I can find the website for ya.
    "Fine, if I'm not allowed to light it on fire, can my imaginary friend?"

  4. #54
    Senior Member colinS3's Avatar
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    Really interesting article! I like doing chin ups and lat pulldowns in my workouts but this gives a great workout schedule! I'm sure anyone looking to improve will do just that with this plan.

  5. #55
    Moderator Off Road's Avatar
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    It's a great plan and works well.
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  6. #56
    Wannabebig Member
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    How would one incorporate this into the "Baby Got Back" Routine?

    My guess would be the Dumbbell Rows on Day one and Pull-Ups/Chins on Day 3? But as the Primary Lift or Secondary? I.E.- DB Rows instead of Rack Pulls on Day 1 & Chins/Pull-ups in place of the first lift on Day 3?
    Would this be to much?

    Looking forward to some info. Thanks

    Split looks like: This is just the example for the Article...
    SAMPLE WORKOUT
    Day 1: Horizontal push pull, calves, and abs
    Thickness-
    Back:
    -Rack pulls 5×5 (strength range)
    -Bent-over rows 3×8 (hypertrophy range)
    -Hammer Rows 3×10-12
    Chest:
    Flat bench 5×5
    Incline dumbbell press 3×8
    Incline flyes 3×10-12
    Calves:
    -Seated calf raises 3×12-20
    Abs:
    -3 sets of 8-12, weighted

    Day 2: Quad dominant, hamstring accessory. Biceps.
    Quads:
    -Full squats 5×5
    -Leg press 3×8
    Hamstrings: 3-4 sets of 12-20
    -Leg curls -or
    Pull throughs -or
    High foot placement leg press
    Biceps:
    -Seated alternating bicep curls 5×5
    -Hammer curls 3×8-12

    Day 3: Vertical push-pull, calves, abs
    Width-
    Back:
    -Chins 5×5
    -Hammer high rows 3×8
    -Hammer Behind the Neck rows 3×12 -or
    -Lying pullovers 3×12
    Shoulders:
    Warm-Up
    -Bent over side laterals 3×10
    Work Sets
    -Arnold Press 5x5 -or
    -Military Press 5×5
    -Standing side laterals 3×8
    Calves:
    -Standing 3×8-10 -or
    -Donkey calf raises 3×8-10
    Abs:
    -3 sets of 8-12, weighted

    Day 4: Hamstring dominant, quad accessory. Triceps.
    Hamstrings/glutes:
    -Romanian Deadlifts 5×5
    -Good mornings 5×5 -or
    -Glute Ham Raises 5×5
    -High foot placement leg press 3×8
    Quads:
    -Walking lunges 3×12-20 -or
    -Seated leg extensions 3×12-20
    Triceps:
    -Skullcrushers 5×5 -or
    -Dips 5×5
    -Cable pressdowns 3×8-12
    Zak Prell
    ----------------------
    Wendler's 5/3/1: PR's
    Overhead Press - 125x8(158)
    Deadlift - 320x8(405)
    Bench Press - 200x11(273)
    Squat - 240x10(320)

  7. #57
    Wannabebig Member
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    No input?
    Zak Prell
    ----------------------
    Wendler's 5/3/1: PR's
    Overhead Press - 125x8(158)
    Deadlift - 320x8(405)
    Bench Press - 200x11(273)
    Squat - 240x10(320)

  8. #58
    Moderator Off Road's Avatar
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    Just do the chin-up routine in place of the chin-ups. Do the dumbbell rows in place of the barbell rows.
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  9. #59
    Senior Member GazzyG's Avatar
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    Definitely looking forward to doing this. I want to be one of those guys who impresses everyone in the gym by cranking out huge sets of pullups.

    If I incorporate this into my gym sessions, is it best to do this before all my DLs etc so I'm not tired out?

  10. #60
    Moderator Off Road's Avatar
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    Experiment with it. I like doing the pull-ups last since they take a long-ish time and I like everything marmed up before I start them and feel like I'm more prepared for doing them. I also don't want my back tired for deadlifts because that can make your form break down. But, I don't see chin-ups affecting the dead TOO much, and it would certainly be worth a try both ways.
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