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. #26
    Moderator joey54's Avatar
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    I see. Well remember the assistance on BBB is for practice as much as anything else. As long as the mainlifts keep progressing, you are doing it right.


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  2. #27
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    Quote Originally Posted by chris mason View Post
    A very nutshell version:

    Adding rest-pause to what you are doing is recipe for further overtraining disaster.

    The fact that you are doing all of that volume with the same exercises repeated week after week is why you are not progressing.

    I don't like the 5-3-1, but if you are stuck on it then do it followed by 1 rest-pause set (as described in DC training) after your 5-3-1 movement for the day. DROP the 5 x 10 crap.

    Trust me. I know what I am talking about.
    I am willing to bet Jim does too.

    Many ways to skin a cat, do what works for you. I do the RP as assistance after 531 and its working very well for me, not only in results, but mentally I am enjoying it. When I go stale I'll change things up.
    Last edited by johnst_nhb; 11-30-2010 at 11:57 AM.

  3. #28
    Administrator chris mason's Avatar
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    Quote Originally Posted by johnst_nhb View Post
    I am willing to bet Jim does too.

    Many ways to skin a cat, do what works for you. I do the RP as assistance after 531 and its working very well for me, not only in results, but mentally I am enjoying it. When I go stale I'll change things up.
    There are a ton of things that work when it comes to resistance training, but only a very few concepts that work as close to optimally as possible. So, you are right if you want to be an also-ran like everyone else, but that's not me nor who I write for.


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  4. #29
    Administrator chris mason's Avatar
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    Quote Originally Posted by joey54 View Post
    For Chris Mason, could you elaborate on your thoughts on 5/3/1. Wha about it don't you like?

    For the op, you could still be getting gains off a 5x5. You went to 5/3/1 too early. Take your current 5 rep maxes decrease those to 90% or so, and plug them in the 5x5 calculator. That will give you several months to progress, work on the lifts, and blow past where you are at now. Take a few steps back. You were the same one before asking about not deloading, right? Means you don't need month to month progression, you can still handle week to week.
    Insufficient frequency of high intensity training and lack of variation on the big lifts. That kind of nutshells it.


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  5. #30
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    Quote Originally Posted by chris mason View Post
    Insufficient frequency of high intensity training and lack of variation on the big lifts. That kind of nutshells it.
    Are you speaking strictly for strength gains or size or both? Because I am seeing some real nice strength gains with the program as opposed to others I have tried, even though the frequency is a lot less. This could be attributed to the fact that I am always fresh when I set foot in the gym.

    Size on the other hand...

  6. #31
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    Quote Originally Posted by mchicia1 View Post
    Are you speaking strictly for strength gains or size or both? Because I am seeing some real nice strength gains with the program as opposed to others I have tried, even though the frequency is a lot less. This could be attributed to the fact that I am always fresh when I set foot in the gym.

    Size on the other hand...

    Both weighted to strength.

    How long have you been training regularly? Have you had any long breaks recently?


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  7. #32
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    Quote Originally Posted by chris mason View Post
    Both weighted to strength.

    How long have you been training regularly? Have you had any long breaks recently?
    Ive been training regularly since the beginning of 2009. All of 2007-2008 I trained on some BS self made program and struggled my way to a 225 1RM bench but my deadlift and squat didn't see much progress because I didn't know how to do them properly. I also had no clue what it really meant to "eat for mass". I weighed about 195-200 lbs during this period.

    Beginning of 09 I did starting strength until I got the hang of the lifts and quickly plateaued.
    Middle of 09 I switched to madcow 5x5 and rode that out until February '10 when I started doing 5/3/1. At this point my lifts were roughly a 365 1rm squat, a 405 DL, and a 265ish bench.

    Unfortunately, I hurt my back this last May on squats and did no lower body again until about August. I used HCT-12 during this period, strictly for my bench and press and did see pretty good progress...getting up to 285x1 in only like 6 weeks (have to check journal).

    When my back healed I got back on 5/3/1 and have been running it for 3 cycles now. My bench went from 285x1 to 290x3 (I also hit a 300x1 and 280x4). Deadlifts skyrocketed as well....I just hit a 455 today even after a 425x5 set. The only slow lift is the squat, but I think its more mental than anything because that is what I hurt my back on.

    So I guess you could say that I have made gains on every program I have used, so I can't really say 5/3/1 is better or worse than the others. All I can say is the lack of frequency keeps me injury free and able to go to the gym always being fresh. However, there are sometimes when I feel I could be doing more in the gym though, but I am trusting the program for now. But I definitely see myself getting bored soon.

    My next program will definitely be size oriented...I want to walk around at a solid 250 pounds. I think that is a good weight for my height. Even at 235, I still have "skinny" features.
    Last edited by mchicia1; 11-30-2010 at 07:17 PM.

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