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
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    Advice Please on routine!

    Been lifting for around 1 year, put on around 8-10lbs of lean muscle and reduced about 3-4% bodyfat so far! However recently i have hit a bit of a plateau, strength has decreased ect. Just incase it helps at the moment i 'm aprox 190lb, 5.9, 14-16% BF

    So i decided to mix up my program, i 'm no expert what so ever, i composed this based on a 5x5 thinking that a 6x6 would bring better muscle gains (this is primarily what i 'm after) .. Here's what it looks like..

    1.
    6x6 Incline Bench
    6x6 Bench Press
    3x15 Chest Flye

    6x6 Barbell Bent Over Row
    6x6 Lat pulldown
    3x15 lat pulldown

    2.
    6x6 Back Squat
    6x6 Deadlift
    6x6 Leg Press
    3x15 leg extentions

    6xF Dips

    3.
    6x6 Bar Military Press
    3x15 Machine Lat Raise

    6x6 Skull Crushers
    3x15 Tricep pushdowns

    6x6 Seated Preacher Curl
    3x15 incline Dumbell



    The Idea would be to lift heavy and increase calorie intake! ( i 'm guess around 3,500 cals based on my weight 190lb). However I want to see what you guys think, i 'm not an expert and was worried this maybe a little too much volume? I thought the 5x5 was geared mainly towards strength gains; hence, i decided to add in an extra rep. The rest periods planned around 1.30-2 mins per set.

    As mentioned above i 'm looking for muscle gain, your advice will be most helpful and i thank you in advance for all your suggestions, help and experience!!

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  3. #2
    Moderator Off Road's Avatar
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    First of all, congratulations on the progress so far.

    Now when you say that you've stalled, what do you mean? Are you unable to add weight to your exercises? Have you stopped gaining muscle? or losing fat? Or?
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  4. #3
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    Quote Originally Posted by Off Road View Post
    First of all, congratulations on the progress so far.

    Now when you say that you've stalled, what do you mean? Are you unable to add weight to your exercises? Have you stopped gaining muscle? or losing fat? Or?
    Thanks

    I 've stopped strength gains and muscle gains.
    I have been lucky to have great increases in my strength since training, going from 60kg - 130kg on bench press in my year of training, however the gains have completely stopped, i have contrentrated on form just in case this was the issue and i still didnt get any noticeable difference in weight. Stuck at around 190 and won't budge! this has been the case for about 3 months now. I assume either my muscle gains were superficial and i was training accidentally for strength and not muscle size, or not with the right intensity. I also find squatting and deadlifting very difficult.. i thought this may also be an issue as my legs are lagging behind. I have tried to work hard on legs again with no gains in the last 3 months.

    Thanks for your help, your advice is much appreciated!

  5. #4
    Moderator Off Road's Avatar
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    My first thought is to reduce the weight you are using on the exercises by about 20%. Then slowly build them back up again while increasing your calories until you see slight gains on the scale every week.It is very hard to gain strength and muscle while trying to reduce body fat, unless you are a beginner, and I think you've used up that window.
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  6. #5
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    Quote Originally Posted by Off Road View Post
    My first thought is to reduce the weight you are using on the exercises by about 20%. Then slowly build them back up again while increasing your calories until you see slight gains on the scale every week.It is very hard to gain strength and muscle while trying to reduce body fat, unless you are a beginner, and I think you've used up that window.
    Ok sure, and what about the programme? Do you think it will be intense enough if i do drop the weights abit??

  7. #6
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    Quote Originally Posted by JT111 View Post
    Ok sure, and what about the programme? Do you think it will be intense enough if i do drop the weights abit??
    That would defeat the point mate. What OffRoad is suggesting is that you cut the intensity and build it back up again with extra food mate.
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  8. #7
    Moderator Off Road's Avatar
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    That's the whole point. You want to reduce the intensity for a bit to let your system "catch up."
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  9. #8
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    Quote Originally Posted by Off Road View Post
    That's the whole point. You want to reduce the intensity for a bit to let your system "catch up."
    Ok awesome, and is the workout too much aswel then??

    Thanks again for your suggestions

  10. #9
    Moderator Off Road's Avatar
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    I think the routine is a little much as far as volume goes, especially for a 5x5 routine. But I'm a little on the conservative side when it comes to volume
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  11. #10
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    Quote Originally Posted by Off Road View Post
    I think the routine is a little much as far as volume goes, especially for a 5x5 routine. But I'm a little on the conservative side when it comes to volume
    Ok sure, so say i up cals and keep weight to 90kg for 6x6 for exmaple this would be okay??
    Sorry to be abit pedantic. Really appreciate your feedback & thanks Kiff too

  12. #11
    Moderator Off Road's Avatar
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    Try it and see...
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  13. #12
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    Are these 6x6 ramping sets or straight sets? Because if they are straight sets, you will last about 1 week on the program...may not even get through the week actually.

    Also, you don't need crazy volume to gain muscle. The best formula is HIGH intensity and HIGH frequency.
    Last edited by mchicia1; 02-09-2011 at 08:25 AM.

  14. #13
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    Quote Originally Posted by mchicia1 View Post
    Are these 6x6 ramping sets or straight sets? Because if they are straight sets, you will last about 1 week on the program...may not even get through the week actually.

    Also, you don't need crazy volume to gain muscle. The best formula is HIGH intensity and HIGH frequency.
    Was going to have 3 heavy sets then 3 descending. Would you suggest 4 days with less volume then?

  15. #14
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    Quote Originally Posted by JT111 View Post
    Was going to have 3 heavy sets then 3 descending. Would you suggest 4 days with less volume then?
    I would suggest doing madcow 5x5 exactly as written. It is high intensity for the last 2 sets of the 5x5, and the frequency is 3 times per week per muscle group...all compounds too, which is what you need in the beginning.

    http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

    It has a spreadsheet where you just plug your maxes in and it calculates the sheet for you. The first 4 weeks are going to fairly easy, but by week 5 you will already be beating your previous 5RM max and every week from there will be a personal record until you stall.

    Mon:
    Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
    Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
    Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
    Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups


    Weds
    Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
    Incline or Military 4x5 Ramping weight to top set of 5
    Deadlift 4x5 Ramping weight to top set of 5
    Assistance: 3 sets of sit-ups

    Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
    Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
    Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
    Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

    You can even throw in 1 or 2 sets of military pressing on friday if you are inclining on wednesday, just keep it in the 10+ rep range.

    This is an example of a high intensity program with high frequency. You are going to obliterate your muscles on Monday, then recover enough by Friday to obliterate them even further. The trick is that the volume is low enough where you can actually recover. Your 6x6 program will not allow you to recover adequetely workout to workout unless you are on the sauce.

  16. #15
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    Quote Originally Posted by mchicia1 View Post
    I would suggest doing madcow 5x5 exactly as written. It is high intensity for the last 2 sets of the 5x5, and the frequency is 3 times per week per muscle group...all compounds too, which is what you need in the beginning.

    http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

    It has a spreadsheet where you just plug your maxes in and it calculates the sheet for you. The first 4 weeks are going to fairly easy, but by week 5 you will already be beating your previous 5RM max and every week from there will be a personal record until you stall.

    Mon:
    Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
    Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
    Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
    Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups


    Weds
    Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
    Incline or Military 4x5 Ramping weight to top set of 5
    Deadlift 4x5 Ramping weight to top set of 5
    Assistance: 3 sets of sit-ups

    Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
    Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
    Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
    Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

    You can even throw in 1 or 2 sets of military pressing on friday if you are inclining on wednesday, just keep it in the 10+ rep range.

    This is an example of a high intensity program with high frequency. You are going to obliterate your muscles on Monday, then recover enough by Friday to obliterate them even further. The trick is that the volume is low enough where you can actually recover. Your 6x6 program will not allow you to recover adequetely workout to workout unless you are on the sauce.


    Awesome! first thanks alot for your time, really informative post!

    Looks great but will this lead to good muscle gains with low reps? & also i have lagging shoulders and biceps will there be sufficient stimuli for them to grow?

    Thanks again!! really appreciate

  17. #16
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    Quote Originally Posted by JT111 View Post
    Awesome! first thanks alot for your time, really informative post!

    Looks great but will this lead to good muscle gains with low reps? & also i have lagging shoulders and biceps will there be sufficient stimuli for them to grow?

    Thanks again!! really appreciate
    No problem man. If you decide to do it, post up in 6 or 8 weeks with your progress.

  18. #17
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    +1 to madcow 5x5. Put about 90-100 pounds on my squat in three months (200x5-300x3), 35 lbs on my bench, and 40 or so lbs on my deadlift. Set me up for future success on my current program too, and I probably could've stuck with 5x5 for a while longer.


    Do it.

  19. #18
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    Thanks alot for the advice guys! do you think i should add in a little cardio with the program? was thinking 10 minutes cardio

  20. #19
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    As far as you are concerned, strength = size.

    If you are getting stronger, you are getting bigger all things equal.
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