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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  1. #1
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    Titalis's Journal

    1) Current calorie intake and protein intake. If you don't know, don't answer.

    Cal-3500 Prot-300 These are average, any given day is plus or minus 15% as Im not completely anal about tracking them. I randomly pick a day and follow it on Fitday once a week or two, but i eat the same thing everyday with the exception of dinner.

    2) Do you have any current injuries going into this? We are unable to diagnose or treat, so basically anything that'll prevent you performing certain exercises..

    None

    3) The program will for the most part be performed using basic barbell and dumb-bell exercises - is your exercise selection limited i.e. poorly equipped home gym etc?

    Home gym includes, Bowflex, squat rack w/600+ lbs in plates, dip/pullup rig, and up to 90lbs in dumbells.

    4) How many days training can you commit to? And what days are they?

    I will commit how ever many days are needed. Currently I lift mon/tues/thurs/fri. If nothing else changes I plan on adding complexes wed/sat (thanks for that great article guys).

    Ohh, pics to come later and Ill be loading my current lifting numbers if my new mentor buddy wants to see them
    Last edited by Titalis; 02-16-2010 at 03:28 PM.

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  3. #2
    Team Chesticles! Unholy's Avatar
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    Your new mentor buddy is curious in seeing em =)

    I have a feeling you and I are gonna get along just fine.

    Here is to some kick ass results. I will be back in here later this afternoon to ask you a few questions and help you get the most out of your eating while on the program.

    All the best!

    Paul.

    You can reach me VIA Private Message, EMAIL, or AIM almost any time of the day.
    Last edited by Unholy; 02-18-2010 at 08:09 AM.
    5'11" 185lbs 9% BF
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  4. #3
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    PM sent, looking forward to being a part of Team Chesticles =]

  5. #4
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    Ok show and tell time. Dont anyone go sending these off to some gay porn site lol.
    Attached Images Attached Images

  6. #5
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    haha i hope they're safe here lol

    will be nice to check out after 12 weeks and see how big the progress was

  7. #6
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    Ok end of week results and my baseline for the start of the program.

    Height - 5'-10"
    Weight - 215lbs

    A Day
    Chin ups - body weight 6+2+2+2
    Wide grip rows (on blowflex but changing to DB's next week) - 180x6 220x6+2+2+2
    Flat BB Bench - 135x6 155x6 175x6 185x6 205x6+2+2+2
    Barbell Press (switching to DB next week) - 45x6 65x6 96x6+2+2+2
    Tricep Ext (Bowfelx switching to DB skullcrusher next week) 140x6 160x6+2+2+2

    B Day
    Back Squat - 135x6 185x6 195x6 205x6 215x6+2+2+2
    Rack Pull - 185x6 205x6 225x6 245x6+2+2+2
    Calf Raises - 140x6 140x6 160x6+2+2+2
    Bicep Curls - 50x6 60x6 70x6 80x6+2+2+2


    Quick question, with A day having a vert pulling (aka heavy on biceps) why is there a bicep movement the next day? Is it ok to work biceps heavy two days in a row? And seeing as I can but only pullup my body weight should I switch to another excersise? If I had to guess based on the progress Ive made over the last 3 months I could likely see buying a belt and adding weight within the next 2-4 weeks.
    Last edited by Titalis; 02-20-2010 at 06:06 AM.

  8. #7
    Soon to be lean... Joe Black's Avatar
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    Hey Titalis,

    Looks like a great workout and I agree if you're already pulling off a decent 6+2+2+2 with BW chin ups, you're gonna need to be adding some weight to them... like now

    A dip belt would be perfect or in the mean time you could just hook a dumbell between your legs!
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  9. #8
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    Following on from Daniel's reply, get that belt ASAP or at least use a small dbell between your ankles. If you did 6+2+2+2 I would guess that next time round you're good for a few more pounds, that's the point of the program; try it and see.

    What program are you planning on following? There'll always be an overlap, in any program, but biceps the day or couple of days following a back workout won't pose any problems.
    Last edited by Daniel Roberts; 02-20-2010 at 12:01 PM.

  10. #9
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    Quote Originally Posted by Daniel Roberts View Post
    Following on from Daniel's reply, get that belt ASAP or at least use a small dbell between your ankles. If you did 6+2+2+2 I would guess that next time round you're good for a few more pounds, that's the point of the program; try it and see.

    What program are you planning on following? There'll always be an overlap, in any program, but biceps the day or couple of days following a back workout won't pose any problems.
    Im doing the second program, the 4 day split. So monday and thurs i have vert pulls first up then tuesday and friday i have bicep curls. So basically im hitting biceps fairly hard mon and tues, then a day off then hitting them again thurs and fri. I know there will always be some overlap but to me vert pulls (chin ups in my case) work biceps fairly hard, and to follow the next with another bicep I tend to think it might be overtraining them. Im not an expert so I could very well be completely off base, which is why I asked, hopeing for words of wisdom =]

  11. #10
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    I understand your concern, but trust me, you won't be overtraining them. Your guide will be the weights and their progression and I can assure you if your diet and training is in order you'll be fine.

  12. #11
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    okie dokie, ohh and i bought a dip belt last night so ill be starting to stack weights and instead of skull crushers i think ill do dips seeing as i have a belt now.

  13. #12
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    Ok good call on the belt guys. Added 15 lbs on the pull ups and 25 lbs on the dips.

    Here is week 1 "A1" day. My appologies for skipping the shoulder presses but doing them with a barbell hurts my shoulders and my new bowflex 1090 dumbells havent arrived yet. Hopefuly they will be here before thursday so I can get that into the rotation asap. And on a side note....YESSSS!!!!!!!!! I hit one of my goals tonight. 4 months ago when i descided to get back into the irons my very first goal was to be able to bench my body weight (started working out with 135 btw), and tonight i did it 6+2+2+2. My next goal (not far away at the rate im going) is to bench with two plates on each side. Off to make some eggs and toast.

    Chin Ups BW+15
    DB Rows
    Flat Bench Press 215
    Dumb Bell Should Press
    Dips BW+25

  14. #13
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    Good job man! a PB always inspires you to keep going, and there'll be plenty of them. Just keep posting and letting us know how you're getting on. It's important to us that you succeed.
    Last edited by Daniel Roberts; 02-24-2010 at 06:05 AM.

  15. #14
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    ok need some advise here. As im sure you can see from my squat numbers I flat out didnt work my legs for years. So here i am now saying to myself, get over and do squats ya pussy. Im not lifting to heavy (i dont think) and hitting my 6+ at about 205. But last week and now this week im noticing my hip joints are hurting and I have a hell of a time hitting 90 degrees. Not only does it feel like my legs wont hit that angle but when im down there i feel like i have zero strength and the weight seems way light when im up 10 or so degrees. Is this just from me not squating before or stretching or what? Any ideas?

  16. #15
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    It's 3 things, no real squatting experience, poor mobility/flexibility (mobility refers to joints, flexibility to muscle) and poor technique.

    I urge you to spend time not just before training legs, but a few times a week at least (until the problem is resolved) doing some sort of mobility work on your lower body. I suggest you read and re-read and then follow the advice in this Nick Tumminello article to a t -

    http://www.wannabebig.com/training/i...r-performance/

    As for technique, your problem sounds common and in my experience can be fixed almost immediately, trouble is I can't see you and any explanation or instruction would be abstract and meaningless without context, I advise you to get someone to assess your squat - now this could be someone from a local gym, the gym owner, whatever, your problems I suspect are simple to fix.

    Alternatively video your lift so that we can analyse it. If you intend to do this then video both from directly to the side and directly behind.

    Let me know what you think.

  17. #16
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    Ill shoot some video tonight with a lighter load, get it on youtube and pm you the link. No offense to anyone else I just feel the most comofortable taking in one persons critique at a time so I dont confuse anything and make it worse on myself =]. On a brighter note my bowflex 1090 dumbbells arrived today =]. Kinda bummed tonights my off night.
    Last edited by Titalis; 02-24-2010 at 12:37 PM.

  18. #17
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    Ok, no problem, make sure the that the camera is directly to the side and directly behind you (very important - no hybrid diagonal shots).

    Use a light weight and step right out of the cage/rack/whatever so nothing obscures my view.

    Also wear tight clothing, nothing baggy, I need to see what your limbs and torso are doing.

  19. #18
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    Ok heres todays workout. Not feeling the greatest, low energy, stomach rumbling.

    Chin Ups BW+10
    DB Rows 55
    Flat Bench Press 205
    Dumb Bell Should Press 30
    Dips BW+20

  20. #19
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    Hey, how did you go with the squat advice?

  21. #20
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    tonight is squat night so Ill report in later today. My hips are still sensitive so Im likely going to refrain from anything heavy until i figure this out and instead just focus on ensuring my form is perfect so i dont injure myself.

  22. #21
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    Ok last lift of the week numbers.

    Back Squat 185
    Rack Pull 245
    Calf Raise 185
    Hammer Curl 40

    Squats still hurting my hips, keeping my knees out and lowering my ass first. Going to check the internets for videos and try again Tues.

    Stats for the week - still around 215lbs, energy hasnt been to bad considering Ive got a cold atm.

  23. #22
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  24. #23
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    ive watched that before but its been awhile and it was helpful to see it again as I think I need to pay closer attention to where the bar is when Im moving down. I think my hip pain (no old man jokes lol) is a combination. My form wasnt great, Dan pointed out a couple of things that semed to help. The biggest problem I think is that for a really long time I hated squats and simply chose not to do them. As a result I can bench more than i can squat and I know thats as backwards. So some of my pain could simply be from tendons/ligaments that arent used to being loaded. I didnt feel the pain until I got around 200lbs so maybe I just need to work into it slowly for a couple of weeks. The weird thing is I had been doing squats with my bowflex for about 3 months with no pain until I got my squat rack 4 weeks ago. Anyways, thanks for posting that link, I appreciate it.

  25. #24
    Newd poster SquareHead's Avatar
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    Hey, anything for a guy willing to take a picture next to a frow pic and a hair iron! LOL

    Grace and peace
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    " I'd give up a pinky or a toe or something I don't need those"
    -PwrMajt:

    "Remember, as long as you don't kick them in the head or use a weapon, it's only a misdemeanor." -JustinASU

    I nominate this thread for the Tim Nissen Award! -El P

  26. #25
    Team Chesticles! Unholy's Avatar
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    Going strong in here.

    Hows the cold now?

    I would also work on glute and ham activation exercises as well as foam rolling your hip flexors, hams, glutes, quads.

    Check youtube for info on glute ham raises. Which you can ghetto rig at almost any gym and push off the floor for assistance till you can do body weight.

    Another good exercise is glute bridges, look it up on youtube as well but the best way to explain these is you lay under a barbell with weight on it and hump the air lifting the weight on your lower abdomen.
    5'11" 185lbs 9% BF
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