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
    Wannabebig Member tcooper's Avatar
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    advice on routine

    Ok I've been lifting for a year and a half and have made great gains in strength and size. I was wondering if anyone knew of a 3 day routine that benches twice and squats twice?

    something like this
    Monday
    BB bench
    Incline db bench
    Squat
    Bb rows
    Tris / bis

    Wed
    Oh press
    Deads
    Good mornings
    Abs
    And seated rows

    Friday
    Squat
    Bb bench
    Or oh press here instead of wed
    bb row or db row
    Bis and tris


    How does something like that sound?
    That is obviously a rough layout. But advice would be helpful

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  3. #2
    Quest for IFBB Pro Card The Spartan's Avatar
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    phew, thats a lot of compounds in the same week, with not much rest inbetween! i would say try it!
    But if it becomes too much, you might want to put your bench, squats and deads on same day (like a power lifting meet) and do them Mon and Thursday.
    But split them up in the day, put your bench inbetween.

    What does everyone else think?
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  4. #3
    Quest for IFBB Pro Card The Spartan's Avatar
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    but all in all, your routine should be molded to what you want to achieve. What are your goals?
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  5. #4
    Moderator Off Road's Avatar
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    Mon
    Squat
    Bench
    Rows

    Wed.
    Deads/Shrugs (alternate weekly)
    Oh Press
    Curls
    Abs

    Fri
    Squat
    Bench
    Chins
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  6. #5
    Senior Member brihead301's Avatar
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    How about the Texas Method:

    Monday Volume day (5x5) sets across:

    Squat
    Bench
    higher rep assistance work

    Wednesday Recovery day:

    front squats 3 x 5
    overhead press 3 x 5
    assistance work

    Friday Intensity day (work up to a 5RM PR for 1 set):

    Squat 1 x 5
    Bench 1 x 5
    Deadlift 1 x 5
    Assistance work (if you're up to it)
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  7. #6
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    Quote Originally Posted by tcooper View Post
    Ok I've been lifting for a year and a half and have made great gains in strength and size. I was wondering if anyone knew of a 3 day routine that benches twice and squats twice?

    something like this
    Monday
    BB bench
    Incline db bench
    Squat
    Bb rows
    Tris / bis

    Wed
    Oh press
    Deads
    Good mornings
    Abs
    And seated rows

    Friday
    Squat
    Bb bench
    Or oh press here instead of wed
    bb row or db row
    Bis and tris


    How does something like that sound?
    That is obviously a rough layout. But advice would be helpful
    Madcow 5x5 is a good routine for what you are looking for. You squat twice a week and deadlift once, but the squats are low volume. There is only one set that is heavy. That program put a lot of poundage on my bench in a short time.

    You could also do madcow 5x5 for bench and 5/3/1 for everything else. I have done that also.

    Monday:
    Bench - Madcow 5x5
    Squats 5/3/1
    Boring but big squats or a related exercise to squats
    Rowing or pullups...some type of pulling movement

    Wednesday - Recovery day:
    Military press 5/3/1 instead of madcow 5x5 incline press
    Tri and Bi accessories.

    I wouldnt do too much on this day.


    Friday:
    Bench - Madcow 5x5
    Deadlifts 5/3/1
    Boring but big deads or a related exercise to deads
    Rowing or pullups...some type of pulling movement

    Since you are benching twice a week, I would stay from too much accessory chest work. I would stick strictly to the bench press as your only chest movement. Just throw in some light assitance work on the wednesday day.
    Last edited by mchicia1; 09-24-2010 at 01:56 PM.

  8. #7
    Moderator Off Road's Avatar
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    All those will work...low volume is the key.
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  9. #8
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    Quote Originally Posted by Off Road View Post
    All those will work...low volume is the key.
    Yeah, I realized I basically just elaborated on your first post lol.

    Benching twice a week heavy and pressing heavy as well will take its toll on you after a while though. I would definitely deload every 4th week.

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