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

Itís 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
    Wannabebig Member
    Join Date
    Nov 2009

    New Routine...Any Good?

    Well I'm limited by equipment in my current gym, have about 5 months before my membership is up so I've been trying to come up with a solid routine that will help me gain some strength, my Squats will unfortunately have to be on a Smith Machine since that's all I have.

    Day 1: Lower Body
    Squats 3x5
    Romanian Deadlifts 3x5
    Seated Calf Raise 3x5
    Mason Twist - Exhaustion

    Day 2: Upper Body
    Dumbbell Bench Press 3x5
    Dumbbell Overhead Press 3x5
    Curls (Any kind) 3x5
    Skull Crushers 3x5

    Day 3: Off

    Day 4: Lower body
    Deadlifts 3x5
    Alt. Lunges (I figure exhaustion would be best on these, since I doubt I can hold the weight in my hands that would allow for a 3x5 rep scheme)
    Standing Calf Raises 3x5
    Hanging Reverse Crunches 6 sets to exhaustion each

    Day 5: Upper Body
    Pull-ups (What would be better Pyramid or 6 sets to exhaustion?)
    Push-Ups (Any kind) 6 sets to exhaustion
    Bent Over Rows 3x5
    Dips 3x5

    Day 6 and 7: Off

    I have to use a lot of dumbbell exercises because there is no free weight bench, there is a barbell so i can do Deads, Romanian Deads and BO Rows. Would a 5x5 setup be better? or is 3x5 solid?

    Thanks for the help!

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  3. #2
    Senior Member soclydeza's Avatar
    Join Date
    Nov 2009
    New Jersey
    actually i think it looks pretty good. you have the foundation exercises, squats, deads, benches, and overhead press. the only criticism i have is i wouldnt go 3x5 on all the ones you have marked. for dips you wanna push out what you can. if its 3 sets of 5 thats cool, but if you can do more dont limit yourself to just 5 reps. for calf raises you should do more than 5 reps. maybe 8-12. the exercises are good, just check the reps on a few of them. whats most important is if it works for you

  4. #3
    Wannabebig Member
    Join Date
    Nov 2009
    Yea I was looking at that, even like Skull Crushers, just the way it works I don't think a 3x5 is the best way it's to much weight with Dumbbells.

    I was thinking of switching the big workouts, Squats, Deads, Bench, OP to 5x5s and then modding the rest to be like 3x12s etc...

  5. #4
    Join Date
    Oct 2008
    Fort Collins CO
    If you are new to lifting, following a cookie cutter program like starting strength might yield a faster rate of strength increase, as well as take out all the guess work from creating your own workout..... But if you insist on making your own, then I would probably do like you said and focus on higher reps for assistance work and 5x5 for main lifts. That's what I do.

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