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
    Moderator Off Road's Avatar
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    Off Road's (Old Dude) HCT-12

    Okay, okay...I know I was doing good with the 5/3/1, but I just couldn't resist giving HCT-12 a good run through. I've built a good strength and conditioning base, and I want to put some of this hypertrophy stuff to the test before I get too old to take advantage of it. I love the looks of the routine and the science behind it, it definitely falls in line with what I think is "the right way to train." So without further a-do...

    My routine:
    Day 1:
    Seated Shoulder Press
    Weighted Bar Dips
    Barbell Curls

    Day 2:
    Barbell Back Squats
    Stiff Leg Dead Lift
    Weighted Situps

    Day 3:
    GPP/Conditioning

    Day 4:
    Barbell Bench Press
    Rack Pull-Ups
    Barbell Rows

    Day 5:
    GPP/Conditioning

    My Diet: (~3,300 calories)

    Meal 1:
    3 whole eggs
    2 turkey sausage patties
    1/2 cup plain oatmeal
    6 oz. orange juice
    Multi-vitamin
    3 fish oil caps

    Meal 2:
    1 slice whole wheat bread
    10-12 slices turkey lunch meat
    2 slices provolone cheese
    1 piece of fruit (apple, banana, bunch of grapes)

    Meal 3: (post workout)
    1/2 cup milk
    2 scoops Nitrean

    Meal 4:
    Large amounts of lean meat
    2 cups green vegetables
    Small potato or rice

    Meal 5:
    1-1/2 cups cottage cheese
    handful of raw nuts

    Also, large amounts of water throughout the day.


    Sun May 9, 2010

    Seated Press
    80 lbs x 6
    100 lbs x 6
    120 lbs x 6
    135 lbs x 6
    150 lbs x 6
    170 lbs x 6 + 2 + 2 + 2

    Bar Dips
    BW x 6
    +55 lbs x 6 + 2 + 2 + 2

    Barbell Curls
    Bar x 6
    65 lbs x 6
    100 lbs x 6 + 2 + 2 + 2

    Notes:
    I guessed just about right for the press. I got the 6 reps pretty easy, but the + 2's were tough. I definitely didn't go heavy enough with the dips, I need to add a bit more next time and add another ramping set. The curls were alright, a little light, but not bad. The workout was quick and intense, just the way I like it. Tomorrow, squats...
    Last edited by Off Road; 05-10-2010 at 04:05 PM.
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  3. #2
    Garage Lifter
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    Best of luck with the new programming. When was the last time you did barbells curls

    Definitely thinking about going to something like this in July when I'm done with me current macrocycle. Be fun watching you
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  4. #3
    Mr. Skinny Wrists Nicky's Avatar
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    Let me be the first to say Good luck, and I am watching!


    Second. Second to say good luck.
    Last edited by Nicky; 05-09-2010 at 12:08 PM.
    5'9". 34.-----------------------------BEST LIFTS-----------------------GOALS
    Bodyweight-------------------------BE 280 x 1------------------------BE 300 x 1
    Jan 2009: 151 lbs----------------SQ 365 x 2-----------------------SQ 400 x 1
    Jan 2010: 221 lbs----------------DL 405 x 1------------------------DL 500 x 1
    Current: 214 lbs
    bulking again -- working on my DL

  5. #4
    Senior Member ELmx479's Avatar
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    BOOOOO!!!!!! 5/3/1 FOR LIFE





















    Just playing man, good luck. I hope it works well for you. I am going to read all the info today and might give it a go also.

  6. #5
    Senior Member Clover's Avatar
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    Good luck Off Road. I'll probably do HCT-12 once I stall with 531, but that might be in a year so it'll be interesting to see your progress with it.

  7. #6
    Moderator Off Road's Avatar
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    Quote Originally Posted by StLRPh View Post
    Best of luck with the new programming. When was the last time you did barbells curls

    Definitely thinking about going to something like this in July when I'm done with me current macrocycle. Be fun watching you
    I do curls periodically, they are functional aren't they?

    Quote Originally Posted by Nicky View Post
    Let me be the first to say Good luck, and I am watching!


    Second. Second to say good luck.
    Thanks Nicky.

    Quote Originally Posted by ELmx479 View Post
    BOOOOO!!!!!! 5/3/1 FOR LIFE
    Did you not notice the general 5/3/1 looking setup I'm using?
    Last edited by Off Road; 05-09-2010 at 03:52 PM.
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  8. #7
    Moderator Off Road's Avatar
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    Quote Originally Posted by Clover View Post
    Good luck Off Road. I'll probably do HCT-12 once I stall with 531, but that might be in a year so it'll be interesting to see your progress with it.
    Thanks Clover, we'll see how it goes. I expect to be "buffed", "jacked", "toned", "ripped" [and all the other terms that the cool kids use] by this time next year
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  9. #8
    Senior Member cphafner's Avatar
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    OF, did I miss the release? Is the program up somewhere?
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  10. #9
    Senior Member Clover's Avatar
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    Quote Originally Posted by Off Road View Post
    Thanks Clover, we'll see how it goes. I expect to be "buffed", "jacked", "toned", "ripped" [and all the other terms that the cool kids use] by this time next year
    Get those toned bicepts and tricepts and you'll finally be cockdiesel!

  11. #10
    Senior Member cphafner's Avatar
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    found it.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  12. #11
    Get Some! KoSh's Avatar
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    OR,

    Good luck. I read through the programming quickly and it looks interesting. It'll be fun to watch your progress. You can be my guinea pig, of course, I'm going to give Block another run through after this one unless all of my lifts drop haha
    "Don’t fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesn’t matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. I’ve got scars and blood and vomit."
    Jim Wendler, 531 Method

  13. #12
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    Gonna be watching this closely...considering using the program to put a few lbs on in july onward!

  14. #13
    Senior Member ELmx479's Avatar
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    Hey man, just wondering what template you are following? I have been considering all of the choices and writing some stuff down and actually came up with a "custom" idea if that's what ya want to call it. Mainly because I don't like the idea of squatting and dead lifting heavy in one session and benching / OH pressing in the same session.

    My thoughts...

    Day 1
    Quad dominant
    Hip/Hamstring accessory
    Calves

    Day 2
    Horizontal pressing
    Horizontal pulling
    Biceps

    Day 3
    Hip dominant
    Quad accessory
    Calves

    Day 4
    Vertical pulling
    Vertical pushing
    Triceps

    Let me know what you think..

  15. #14
    Moderator Off Road's Avatar
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    Quote Originally Posted by cphafner View Post
    found it.
    Glad you found it.

    Quote Originally Posted by KoSh View Post
    Good luck. You can be my guinea pig,
    Thanks, and oink.

    Quote Originally Posted by Cmanuel View Post
    Gonna be watching this closely...considering using the program to put a few lbs on in july onward!
    We'll see how it goes. It seems very light on the volume, but we'll see.

    Quote Originally Posted by ELmx479 View Post
    Hey man, just wondering what template you are following?
    I tried to keep it pretty close to my 5/3/1 template, but follow the rules that Daniel set up:



    Day 1:
    Seated Shoulder Press
    Weighted Bar Dips
    Barbell Curls

    Day 2:
    Barbell Back Squats
    Stiff Leg Dead Lift
    Weighted Situps

    Day 3:
    GPP/Conditioning

    Day 4:
    Barbell Bench Press
    Weighted Chinups
    1 Arm Dumbbell Rows

    Day 5:
    GPP/Conditioning
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  16. #15
    Senior Member ELmx479's Avatar
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    No regular dead lifts??

  17. #16
    Moderator Off Road's Avatar
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    Quote Originally Posted by ELmx479 View Post
    No regular dead lifts??
    According to Daniel (in the article) you don't want to mix squats and regular deadlifts. It said if you want to do deadlifts, you should use the leg press. There is no way I'm doing a routine without squats
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  18. #17
    Senior Member
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    good luck dude. I look forward to seeing your progress on this!

  19. #18
    WBB Team Captain Coke's Avatar
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    See you are with the new program, wish you the best.

  20. #19
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    Quote Originally Posted by Off Road View Post
    According to Daniel (in the article) you don't want to mix squats and regular deadlifts. It said if you want to do deadlifts, you should use the leg press. There is no way I'm doing a routine without squats
    Hmmm. I'm one of these people who actually trust the Daniels and Chris Mason so I don't want to mess with the program because I'm sure its built that way for a reason... But I really like doing squats, deadlifts and sldls. I know I can consistently improve those lifts so I like doing them. Cutting it down to just one leg day, with no regular deadlifts seems like I could risk halting my progress. Then again, maybe this would finally get my upper body to grow and get stronger.

  21. #20
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    Squats and deadlifts in the same session is ultimately fine if you have experience of it, and I don't categorically say not to, and considering I have to cater to all readers, my advice is to consider the impact of one over the other.

  22. #21
    Moderator Off Road's Avatar
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    Quote Originally Posted by JRider23 View Post
    good luck dude. I look forward to seeing your progress on this!
    Thanks, me too.

    Quote Originally Posted by CoCoa View Post
    See you are with the new program, wish you the best.
    Thanks Coke.

    Quote Originally Posted by drummer View Post
    I really like doing squats, deadlifts and sldls..
    I like all those lifts too. But, I also know that focusing on one can sometimes bring bigger gains than trying to spread yourself too thin.

    Quote Originally Posted by Daniel Roberts View Post
    Squats and deadlifts in the same session is ultimately fine if you have experience of it, and I don't categorically say not to, and considering I have to cater to all readers, my advice is to consider the impact of one over the other.
    Thanks for clearing that up Daniel.
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  23. #22
    Moderator Off Road's Avatar
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    Mon May 10, 2010

    Squat:
    155 lbs x 6
    195 lbs x 6
    235 lbs x 6
    275 lbs x 6
    315 lbs x 6
    350 lbs x 6 + 2 + 2 + 2

    Stiff Leg Dead Lift:
    180 lbs x 6
    210 lbs x 6
    240 lbs x 6
    270 lbs x 6 + 2 + 2 + 2

    Sit Ups:
    BW x 6
    +2.5 lbs x 6
    + 5 lbs x 6
    + 10 lbs x 6 + 2 + 2 + 2

    Notes:
    I'm glad I didn't try to get too aggressive with the squats. The 6 reps were easy enough, but the +2's were really tough with a strict 30 seconds rest. The S.l.d.l. was fairly easy, I'll have to up those a bit next time. The st ups were brutal and my abs were cramping big time during the 2's. The whole workout took about an hour, so I think I chose the right routine setup.
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  24. #23
    Garage Lifter
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    Looking strong, keep it up
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  25. #24
    Senior Member ELmx479's Avatar
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    350 lbs x 6 + 2 + 2 + 2

    Geezz.. Your an animal...
    I see you said the 2's were tough. It was the other way around for me. 2's were pretty easy and the 6 reps a bit tough.

  26. #25
    Lifting junkie. AKMass's Avatar
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    Off to a mighty fine start OR. If this hypertrophy stuff really works, you're going to have beach balls for shoulders, lol. Nice squatting btw!
    5'10"
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