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
    Senior Member waynemeat's Avatar
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    My Jekyll and Hyde Routine - good/ okay/ bad/ or just dumb?

    I've been doing SS now since the end of December last year and I'm beginning to tire of it. My increments have slowed and my needs have changed in terms of how I want to feel and look.

    So, a few weeks ago I decided to sit down and review my strengths and weaknesses to try and come up with something that fit's my lifestyle in the same way as SS, and that will allow me to progress a little further without the primary focus being on just building strength.

    The routine isn't super complicated or very fancy and in fact it still includes a slightly modified SS (as Hyde). I didn't want to venture too far from SS because it gave me confidence and a good platform to start from which I made real positive growth from.
    I'm hoping it might help me grow stronger over all and help me loose a little weight over time.

    -----
    Jekyll and Hyde Explained:

    Basically it's 2 routines that rotate on a week to week basis.
    Routine 1 (Week 1) - Jekyll, 4 day split
    Routine 2 (Week 2) - Hyde, Starting Strength.

    -----
    Jekyll, 4 day split
    Primary focus is on working a specific area of the body at a time.
    More reps to get the heart pumping and to build a little endurance.
    Consistency between sets to keep the workout at a minimum length (60 minutes), and also to keep my blood pumping and body warm.

    Warm-ups for each exercise consist of stretching and 10 reps with the bar.
    For the major lifts the working sets are determined from my Starting Strength 3x5 max.
    Set 1 (65% of 3x5 max) x 8
    Set 2 {70% of 3x5 max) x 8
    Set 3 {75% of 3x5 max) x 8
    Set 4 {80% of 3x5 max) x 8
    Set 5 {85% of 3x5 max) x 8

    For the new lifts (Not in SS) It's basically getting the feel of the weight on starting and monitoring to progress from week 1 onwards.
    Set 1 (65%) x 8
    Set 2 {70%) x 8
    Set 3 {75%) x 8
    Set 4 {80%) x 8
    Set 5 {85%) x 8


    Sessions
    A - Mon - Chest
    Bench Press
    Bench Press (Incline)
    Push-ups
    Leg Raises

    B - Tue - Back
    Deadlifts
    Pull-ups (Assisted)
    Back Extensions
    Planks

    C - Thur - Legs/ Arms
    Squats
    Biceps Curls
    Triceps Dips
    Side Bends

    D - Fri - Shoulders/ Legs
    Upright Rows or Dumbbell Lateral Raises
    Military Press
    Calve Raise (Standing)
    Sit-ups
    -----

    Hyde, Starting Strength
    Primary focus is on maintaining strength and increasing it more slowly.
    Fewer reps and less consistency between sets to lift as much weight with complete reps as possible and to avoid injury. I've spent up to 2 hours doing an SS Session in the past.

    Warm-up Sets
    2x5 40% of SS 3x5 max
    1x5 50% of SS 3x5 max
    1x3 70% of SS 3x5 max
    1x2 90% of SS 3x5 max

    Working Sets
    Heavy 100% 3x5
    Medium 85% 3x5
    Light 75% 3x5

    Additional exercises 3x5: Dips or Pull-ups and Weighted Sit-ups


    Sessions
    A - Mon
    Bench Press (Heavy)
    Squats (Heavy)
    Deadlifts (Light)

    B - Wed
    Standing Military Press (Heavy)
    Power Cleans (Heavy)
    Squats (Medium)

    A - Fri
    Deadlifts (Heavy)
    Bench Press (Medium)
    Squats (Light)
    -----

    So far i've done 2 weeks and lost 4 lbs.
    I knocked up to 80 lbs off some of my lifts for getting started with more reps for the Jekyll routine. For squatting I no longer use a box and go as deep as possible. I hope to add the weight I knocked off back again within a few months.

    I've thought about adding cardio to the routine but I think I should wait until I see what people think or at least wait a few more weeks to see how it goes.

    Anyway, tell me what you think please.

    Wayne

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  3. #2
    Moderator joey54's Avatar
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    I have to be honest and say I stopped reading by the third paragraph. If you but as much effort into your work in the gym as you did thinking of all that, and typing it up, you will have no choice but to succeed.

  4. #3
    House Lannister
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    Looks like an overly complicated version of 5/3/1 or a weirdly organized version of Layne Norton's Power/Hypertrophy Split. I don't like it, but it's your call.

    I've attached a split a forum member, F=MA, has made that combines 5x5 and 5-3-1. It's worth a look.
    Attached Files Attached Files

  5. #4
    Senior Member waynemeat's Avatar
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    Quote Originally Posted by joey54 View Post
    I have to be honest and say I stopped reading by the third paragraph. If you but as much effort into your work in the gym as you did thinking of all that, and typing it up, you will have no choice but to succeed.
    Thanks for this. I can blabber on a bit. I do push weight the best I can. I believe I will succeed eventually. I constantly review things. No point lifting weights if your going to fanny about, even if it's just for a little respect.


    Quote Originally Posted by chevelle2291 View Post
    Looks like an overly complicated version of 5/3/1 or a weirdly organized version of Layne Norton's Power/Hypertrophy Split. I don't like it, but it's your call.

    I've attached a split a forum member, F=MA, has made that combines 5x5 and 5-3-1. It's worth a look.
    That routine looks interesting but for me I think there are too many reps with the assists. I don't think I could work at that pace with too much weight yet. It's definitely something I might try out in the future.

  6. #5
    Guerrilla Journalist Steve Colescott's Avatar
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    Some people repsond best to an all-inclusive program with multiple components being worked, others do better mentally if they can focus on just a handful of exercises and a simplified protocol. If this mentally appeals to you and makes your workouts enjoyable and productive, then its worth seeing how well it works for you.

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