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
    Senior Member ZAR-FIT's Avatar
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    Quote Originally Posted by Cards View Post
    your volume is insane, I think I would die, but the weight is huge. any shows coming up?
    My plan is to compete next year. I am a superheavy competitor, but always at the bottom of the weight class. i want to step on stage a solid 250. thats the only way i'll have a chance at jr. nationals. so a regional show next year followed by a jr. is the plan for now.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  2. #27
    Senior Member ZAR-FIT's Avatar
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    2-26-2012: Shoulders
    Standing Lateral Raises- 20's x 25, 35's x 20, 55s x 15,15, 60's x 15, 60's x 10 - drop to 40's x failure.
    BB Front Raises- 60 x 15, 80 x 15, 100 x 15, 110 x 15, 110 x 15
    Smith Machine Press- 135x20, 225x15, 275x12,10, 315x8
    DB Seated Shoulder Press- 65s x 15, 85s x 15, 100s x 12, 110's x 10, 100's x 12
    Rear Pec Dec- 4 sets 25-15 reps
    Machine Lateral Raises- 6 sets, 25-15 reps
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  3. #28
    Senior Member ZAR-FIT's Avatar
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    3-2-2012: Chest
    Flat Bench
    Incline Dumbell Bench
    Pec Dec
    Cable Flys
    Pushups

    3-1-2012: Arms
    Cable Pushdowns superset w/ Cable Curls- 5 sets, 30-15 reps
    Preacher Curls superset w/ Dips - 5 sets, 15-8 reps
    Single Arm Cable Curls superset with Overhead Cable Tricep Extension - 3 sets, 15-10 reps
    Cable Pushdowns superset w/ Cable Curls - 3 sets, 25-15 reps

    2-28-2012: Back
    Hammer Strength Horizontal Row - 6 sets, 20-12 reps
    Hammer Strenght Pull Down - 4 sets, 20-10 reps
    Close Grip Cable Pulldown- 5 sets, 20-8 reps, drop sets on last 2 sets
    Straight Arm Cable Pullover- 5 sets, 30-15 reps
    superset with
    Close Grip Pullups- 5 sets, failure
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  4. #29
    Squat Heavy, Squat Often Cards's Avatar
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    really like the workouts, I wish i had that type of work capacity.

    do you fit all your calories in between a certain time frame then not eat past that? When you're sore do you lower the weight and increase the volume until things loosen up/feel better?
    H: 5'7" W:185
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  5. #30
    Senior Member ZAR-FIT's Avatar
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    Quote Originally Posted by Cards View Post
    really like the workouts, I wish i had that type of work capacity.

    do you fit all your calories in between a certain time frame then not eat past that? When you're sore do you lower the weight and increase the volume until things loosen up/feel better?
    i eat every 2 hours, no real limits on it either. typical meal is 9 oz of chicken/meat with 2 cups of rice/10oz potato... sometimes if i wake up and am hungry ill eat... no time frame for food. when im sore i usually avoid the muscle group till its ready to go... if im supposed to hit chest, but its still too sore, ill wait another day and hit a different muscle that day. I always listen to my body and its worked for me thus far.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  6. #31
    Senior Member ZAR-FIT's Avatar
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    3-7-2012: Back
    Pullups- BW - 5 sets to failure, kips allowed
    Lat Pulldown- 5 sets, 25-15 reps
    Seated Row- 4 sets, 20-12 reps
    Standing Straight Arm Cable Pullovers- 4 sets, 25-15 reps
    Assisted Close Grip Pullups- 4 sets, 15 reps
    Hyperextensions- 4 sets, 25 reps

    3-6-2012: Shoulders and Tris
    Standing Lateral DB Raises- 6 sets, 25-15 reps
    Standing BB Front Raises- 4 sets, 20-15 reps
    Reverse Pec Dec- 5 sets, 25-15 reps
    Seated DB shoulder Presses- 4 sets, 20-12 reps
    Machine Shoulder Press- 4 sets, 15-12 reps
    Wide Grip Tricep Cable Pushdowns- 6 sets, 25-15 reps
    Close Grip Tricep Cable Pushdowns- 6 sets, 20-12 reps

    3-5-2012: Legs
    Laying Hammy Curls- 8 sets, 15-10 reps
    superset with
    Leg Extension- 8 sets, 20-10 reps
    Seated Hammy Curls- 5 sets, 20-10 reps
    Leg Press- 8 sets, 25-15 reps
    Leg Extension- 4 sets, all dropsets
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  7. #32
    Senior Member ZAR-FIT's Avatar
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    3-9-2012: Arms


    3-10-2012: Chest
    Flat Bench- 135x20, 225x15, 315x10, 365x5,5, 225x10,10
    Cable Flys- 6 sets, 20-12reps
    Incline DB Fly- 55's x 15, 75's x 8, 55's x 15, 75's x 8
    Pec Dec- 4 sets, 15-10 reps
    Hammer Strength Plate Loaded Dip Machine- 4 plates x 15, 6 plates x 8,8,8, 4 plates x 15
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  8. #33
    Senior Member ZAR-FIT's Avatar
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    3-11-2012: Legs
    Machine Horizontal Leg Press- 4 sets, 25-20 reps
    Converging Leg Press- 6 sets, 20, 20, 15, 15, 12, 12 reps
    Laying Leg Curls- 6 sets, 15-12 reps with partials to failure
    Leg Extension- 6 sets, 15-10 reps with partials to failure
    Hyperextensions- 4 sets, full to partials to failure
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  9. #34
    Senior Member ZAR-FIT's Avatar
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    3-12-2012: Back
    Reverse grip pull downs- 2 sets, 20 and 15 reps
    super set w/
    Straight Arm Cable Pull Overs- 15 resp
    Wide Grip Pull Downs- 3 sets, 15-10 reps
    Super set w/
    Straight Arm Cable Pullovers- 12-15 reps
    Close Grip Pull Downs - 4 sets, 20-10 reps
    superset w/
    Close Grip Pull Ups- 4 sets, 12-8
    Deadlifts- 135x15, 225x12, 315x10,10
    Hammer Strenght Horizontal Row- 5 sets, 20-12 reps
    Hyperextensions- 4 sets, 25 reps
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  10. #35
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    3-13-2012: Triceps
    Triangel Cable Pushdowns- 6 sets, 20-15 reps
    Overhead High Cable Extensions (facing out) - 5
    Close Grip Bench Press- 225x15, 315x10,10,5, 225x10,6
    superset with
    Skull Crushers- 6 sets, 135x8,8,8,6,6,10
    Machine Dips- 3 sets, dropsets to failure
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  11. #36
    Senior Member ZAR-FIT's Avatar
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    3-14-2012: Shoulders
    Lateral Raises- 4 sets, 15 reps, drop set on 4th set (12reps, cut weight in half, 15 reps)
    Front BB Raises- 50x15, 70x15, 100x15,15, 60x20
    Reverse Pec Dec- 4 sets, 20reps, last two sets are both double drop sets (10reps to 8 reps to failure)
    Seated Dumbbell Press- 4 sets, 60's x 15, 90's x 12, 110's x 10, (110's x 8, drop to 60's, reps to failure
    DB Shrugs- 4 sets, 20 reps
    Seated Lateral Raises- 20's x 100 reps, rest when needed briefly but think of it as a race
    Lateral Raise Static Hold- 1 set, 15's, hold for 30sec, rest 15, hold for 30 sec.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  12. #37
    Poon Handler JacobH's Avatar
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    If you're planning to compete next year I am assuming you are gaining some serious weight? What is your bodyweight right now?
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  13. #38
    Senior Member ZAR-FIT's Avatar
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    Quote Originally Posted by JacobH View Post
    If you're planning to compete next year I am assuming you are gaining some serious weight? What is your bodyweight right now?
    I'm at 270 right now. The plan is to get to 290 and hold it. Then compete next spring.
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  14. #39
    Poon Handler JacobH's Avatar
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    Damn dude you are huge, what BF% would you guess you are at 270?
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  15. #40
    Senior Member ZAR-FIT's Avatar
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    3-16-2012: Legs
    Machine Leg Press- 5 sets
    Leg Extension- 5 sets
    Squats- 6 sets
    Laying Hammy Curls- 5 sets
    SDLs- 4 sets
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  16. #41
    Senior Member ZAR-FIT's Avatar
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    3-18-2012: chest
    Flat Bench- 315, until 50 reps is completed
    Cable Flys- 150, until 50 reps is completed
    Machine Press- 200 until 50 reps is completed
    BW Dips- Until 50 reps is completed
    Pushups- Until 50 reps is completed
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  17. #42
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    3-19-2012: BACK
    Pull Ups- BW until 50 is completed
    Lat Pull Down- 50 reps... no set more than 12 at one time
    Dead Lift- 225, warmup... 315- until 50 reps is completed
    Hammer Strength Horizontal Row- 4 plates per side - 50 reps total
    Hyperextensions- BW- 50 reps total
    Close Grip Pull Downs- 50 reps total... no set more than 12
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  18. #43
    Senior Member ZAR-FIT's Avatar
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    3-21-2012: Legs
    Leg Extension- Light, until 100 reps completed
    Back Squat- 225 warmup, 315x10, 425 until 50 reps completed
    Laying Hammy Curls- Until 100 reps completed
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  19. #44
    Senior Member ZAR-FIT's Avatar
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    3-22-2012: Shoulders
    Machine Lateral Raises- 100 total reps, no set higher than 25
    Hammerstrength Shoulder Press- 2 plates warmup, 3 plates until 50 reps completed
    Plate Loaded Shrug Machine- 6 plates/side, 50 reps total
    DB Front Raises- 60 reps total, no set more than 15 reps
    Standing One Arm DB Press- 3 sets of 10 per arm
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  20. #45
    Senior Member ZAR-FIT's Avatar
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    3-23-2012: Arms
    Standing DB alternating curls- Warmup, 25 reps/arm, Worksets, 60 reps total, no set more than 15
    Cable Pushdowns- Warmup, 25reps, Worksets, 60reps total, no set more than 15
    Single Arm Preacher Machine Curls- 60 reps totat per arm, no set more than 12
    Overhead Cable Extension- 60 reps totat, not set more than 15
    Standing BB curls- 95lb, 60 reps total
    Close Grip Pushups- 50 reps total
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  21. #46
    Senior Member ZAR-FIT's Avatar
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    3-25-2012: Chest
    Cable Flys- 10 sets, 20-10 reps
    Flat Bench- 10 sets, 225-405, 15-3 reps, (pryamid up and down)
    Incline DB Press- 5 sets, 100's to failure
    Decline Chest Press on Dip Machine- 5 sets, 15-10 reps

    3-26-2012: Back
    Wide Grip Lat Pull Downs- 10 sets, 20-6 reps, pyramiding up and down
    Close Grip Lat Pull Downs- 6 sets, 15-6 reps, pyramiding up and down
    Deadlifts- 5 sets, 315, 10 reps
    Hammer Strength Horizontal Row SUPERSET w/ Hammer Strength Reverse Grip Pull Down- 5 sets, 15-6 reps
    Straight Arm Cable Pull Overs SUPERSET w. Close Grip Pullups - 5 sets, 15-10 pullovers, failure pullups
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  22. #47
    Senior Member ZAR-FIT's Avatar
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    3-28-2012: Arms (MORNING)
    Cable Pushdowns SUPERSET w/ Rope Cable Curls- 5 sets, 25-10 reps
    Overhead Cable Extensions SUPERSET w/ Rope Cable Curls- 5 sets, 25-10 reps
    Preacher Machine Curls SUPERSET w/ Tricep Extension Machine- 5 sets
    Single Arm Preacher Machine Curls SUPERSET w/ Dip Machine- 5 sets
    Standing BB curls- 100lbs, 3 sets to failure


    3-28-2012: Hammys (NIGHT)
    Stiff Leg Deads- 5 sets, 225x20,20, 315x15,12,12
    Laying Leg Curls- 15 sets, 20-10reps (two different machines)
    Seated Leg Curls- 6 sets, 15-12 reps
    Hyperextensions- 100 reps total
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  23. #48
    Senior Member ZAR-FIT's Avatar
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    3-29-2012: Shoulders and Traps
    Standing BB Shrugs- 5 sets behind the back working up to 5 pl60'sates
    Standing BB Shrugs- 5 sets infront of body working from 5 to 7 plates
    Reverse Pec Dec- 4 sets, 15 reps
    Seated DB Press- 5 sets, 60's x15, 100's x12, 130's x8,8, 150's x6, 130's drop 80's drop 50's, 130's x12
    Standing Lateral Raises- 4 sets, 15 reps

    3-30-2012: Chest and Back
    Hoist Plate loaded Press- 2/side x 20, 3/side x 20, 4/side x 12, 5/side x 6, double drop- 5/3/1/side x 6,8,10- done twice
    Hoist Plate loaded Pull Down- 2/side x 20, 3/side x 15, 4/side x15, 5/side x 10, double drop- 5/3/1/side x 10,10,12
    Hoist Machine Fly- 4 sets, 20-15 reps
    Hoist Plate Loaded Horizontal Row- 2/side x 15, 3/side x 12,10,12
    Superset w/
    Standing Straight Arm Cable Pullovers- 4 sets, 15 reps
    Cable Crossovers- 5 sets, 15-10 reps
    Close Grip Cable Pulldown- 4 sets, 15-12 reps

    4-1-2012: Bicep Pump
    Standing BB- 5 sets 25-15
    Seated DB- 4 sets, 15-10 reps
    Standing Hammer Curls- 4 sets
    Drop set w/
    Standing DB Curls- 4 sets
    Preacher Machine- 3 sets, double drop sets, 30-50 reps total

    4-2-2012: Quads
    Back Squats- 135x15, 225x12,12, 315x10, 405x15,15, 495x8,8, 405x10, 225x10
    Leg Extensions- 6 sets, 3 regualr, 3 double drop sets
    Superset w/
    Sissy Squats- 6 sets, 15-20 reps
    Leg Press- 4/side x25, 8/side x 25, 11/side x 20,20,20,20, 6/side x 25
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  24. #49
    Senior Member ZAR-FIT's Avatar
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    4-3-2012: Chest
    Flat Bench- 135x20, 225x15, 225x15, 315x14, 315x12, Drop set,chest to halfway up(405x7, 315x7, 225x10) x 2
    Incline DB Fly- (straight arm) 3 sets, 50's x 15 reps, (press fly) 2 sets, 65's x 15
    Cable Fly- 4 sets, 15-20reps
    Weighted Dips- (drop set to BW every set) 6 sets, 2 added plates - failure drop to BW- failure
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  25. #50
    Senior Member ZAR-FIT's Avatar
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    4-5-2012- Back
    Seated Horizonal Rows / Superset / Standing Straight arm pullovers - 4 sets, 15-10 reps
    Pullups- BW - 6 sets, drop set to assisted to finish the set, 15 reps
    Hammer Strength Hammer Rows- 3 sets, 25 reps
    Lat Pull Downs- Neutral Grip- 4 sets, 15-8 reps
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