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. #101
    Senior Member ZAR-FIT's Avatar
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    6-24-2012: Shoulders
    Standing Alt. Side Raises
    Seated DB Press
    Hammer Strength Plate Loaded Shoulder Press
    Reverse Pec Dec
    DB Front Raises / DB Circles
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  2. #102
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    6-28-2012: Back
    Pullups- 5 sets, 15-10 reps
    Horizontal Close Grip Cable Rows- 5 sets, 15-8 reps
    Neutral Grip Pulldowns- 4 sets, 12-8 reps
    Single Arm DB Rows- 4 sets, 150lb db, 12reps
    Straight Arm Cable Pull overs- 4 sets, 15-10 reps
    Deadlifts- 495x5,5,5, 585x2, 405x8,6
    Shrugs- 585x12,10,10,10
    Clean and jerk- 225x10,10
    Reverse Pec Dec- 4 sets, 15-10 reps
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  3. #103
    Senior Member ZAR-FIT's Avatar
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    6-30-2012: Chest, Shoulders, Tris
    Chest Dips- BW, 5 sets
    Incline Smilth Machine- 3 sets, 10-12 reps
    Flat BB Bench- 6 sets, 225x10, 315x6,5,6, 225x10,10
    Hammer Strength Wide Chest - 4/side x 12, 5/side x 8,8,6, 4/side x 10, drop to 3/side x fail, drop to 2/side x fail
    Cable Flys- 4 sets, 12-15 reps
    Leg Press Shoulder Press- 6 sets, 0/side x 15, 1/side x 10, 2/side x 6, 0/side x 10, 1/side x 10, 8
    Seated DB Press- 5 sets, 100's x 12, 110's x 10, 120's x 8,8, 6, drop to 70's x 10
    Superset w/
    Seated Alternating Lateral Raises- 5 sets, 40's x failure every set
    Reverse Pec Dec- 4 sets, 15-10
    Single Arm Overhead Rope Cable Ext.- 4 sets/arm, 15-12 reps
    Single Arm Rope Cable Pushdowns- 4 sets/arm, 15-10 reps
    Rope Cable Pushdowns- 4 sets, 15-10 reps
    EZ bar Cable Overhead Ext.- 3 sets, drop sets to failure
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  4. #104
    Senior Member ZAR-FIT's Avatar
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    7-2-2012: Legs (Morning)
    Stair Master- 1 hour
    Leg Extensions- Total of 500 reps, 200 single leg and 300 dual leg

    (Night)
    SLDL's - 135x20, 225x12,10, 315x6,8,8,10
    Walking Lunges- 45lbs x 24 steps, 135x24steps, 225x20steps, 225x14 steps
    Seated Calf Raises- 5 sets, 4 plates to failure
    Leg Press Calf Press- 4 sets, 8 plates/side to failure
    Laying Leg Curls- 5 sets, 15-10 reps
    Standing Single Leg Curls- 5 sets, 20-10 reps
    Hip Adductors- 4 sets, 25+ reps
    Hip Abductors- 4 sets, 20-15 reps
    Stair Master- 25 minutes
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  5. #105
    Senior Member ZAR-FIT's Avatar
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    7-5-2012: Back Traps and Tris
    Pullups- 5 sets, 12-8
    Seated Horizontal Row- 6 sets, 15-8 reps
    Close Grip Pulldowns- 4 sets, 12-8 reps
    1 arm DB rows- 100's, 4 sets, 15-12 reps
    BB Shrugs- 6plates/side, 5 sets
    Standing Overhead BB Press (focus on pushing with lats and traps)- 225lbs, 3 sets, 12-8 reps, 135 for 2 sets, 15 reps
    Weighted Dips- 100lbs extra, 5 sets, 15-8 reps
    Prone Overhead Cable Extensions (laying on ground extending straight along floor) 6 sets, 12-10 reps
    Superset w/
    Triangle Pushdowns- 6 sets, 10-8 reps
    Last edited by ZAR-FIT; 07-05-2012 at 01:47 PM.
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  6. #106
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    7-6-2012 (Morning): Chest
    Flat Bench- 135 warmup, 225 warmup, 315x10, 405x3-drop-315x3-drop-225x3, 405x5-drop-315x2-drop-225x5, 225x8
    Incline Hammer Press- 4/side x 10, 5/side x 8,6, 4/side x 8,8
    Cable Flys- 4 sets, 15-10 reps
    Decline Machine Press- 4 sets, 12-8reps, last 2 sets w/ drop sets
    Pec Dec- 5 sets, 15-12 reps
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  7. #107
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    7-6-2012 (Night): Shoulders
    DB Side Laterals- 20's x20, 30's x15, 40's x15
    Alternating DB side laterals- 50's x10, 65's x10, 80's x10,10,
    Alt DB laterals SUPERSET w/ Rev PEC DEC- 4 sets (100's x8-drop-70's x8-drop-30's x8, superset w/ Reverse PEC DEC x 15-10) (reps got lower as I got tired)
    Machine Shoulder Press (facing in) - 3 straight sets, 3 triple drop sets
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  8. #108
    Senior Member ZAR-FIT's Avatar
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    7-8-2012: Legs
    Leg Extensions- 1000 reps, varying weight, single and double leg. 200 reps of single leg, 2-100 reps sets, 4-50 rep sets, 5-20 rep sets, 6 sets of 20-drop-15-drop-15.
    Leg Press- 5 sets, 20-10 reps
    Standing Single Leg Curls- 5 sets, 20-10 reps
    Laying Leg Curls- 4 sets single leg, 4 sets double leg
    Calf Press- 4 sets, 25 reps
    Seated Calf Raise- 5 sets, 20 reps
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  9. #109
    Senior Member ZAR-FIT's Avatar
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    7-10-2012: Back, Traps, Tris
    Horizontal Machine Row- Warmups, 5 working sets of full stack, 1 drop set
    Underhand Hammer Strength Pulldown- 2/side x 15, 3/side x 10, 10, 10, 4/side x 6,6-drop-3/side x 8, 3/side x 10
    Deadlifts- 4 sets, 225-405, 10-6 reps
    Reverse BB Shrugs- 5 sets, 5/side, 7/side, 10/side, 7/side
    BB Shrugs- 3 sets, 6/side
    Reverse Pec Dec- 5 sets, 20-15 reps
    Hyperextensions- 3 sets, failure
    Close Grip Bench- 225x20, 315x8,8,8, 225x20
    Rope Pushdowns- 5 sets, 15 reps- drop on 5th set
    Overhead Hi position Rope Extensions- 5 sets, 15-10 reps- double drop on 5th set
    Dips- 3 sets, failure
    Single Arm Overhead Cable Extensions (low Position)- 4 sets/arm, 15-10 reps
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  10. #110
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    1000 reps on leg xtensions?!?

    Very good weights on bench and standing presses!

  11. #111
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    7-12-2012: Chest and Shoulders
    Flat BB Bench- 225 warmup, 315x10, 315x8, 405x5-drop-315x3-drop-225x5, 405x6, 405x5-drop-225xfailure
    Hammer Strength Wide Chest- 3/side x 12, 4/side x 10,8,8,6, 3/side x 8
    Pec Dec- 3 building sets, 3 working sets w/ stack, 1 single drop set- stack to up 5 plates, 1 double drop set- stack to up 5 to up 5
    Standing Alternating DB Lateral Raises- 35's x 15,12, 45's x 15,12, 70's (partials)x 10-drop-35's x 8, repeat 70's w/ drop
    Seated Machine Shoulder Press- 3 sets, 12 reps
    Standing Single Arm Cable Shoulder Press- 3 sets, 15-10 reps
    Cable Side Raises- 2 sets, 20 reps
    Rear Pec Dec- 3 sets, 30 reps
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  12. #112
    Senior Member ZAR-FIT's Avatar
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    7-13-2012: Legs
    Hip Adductors- 4 sets, 35-20 reps
    Hip Abductors- 4 sets, 25-15 reps
    Stiff Leg DL's - 135x warmup, 225 x 12, 12, 10, 315x6,6,7, 225x10
    Standing Single Leg Curls- 5 sets, 20-10 reps
    Laying Leg Curls- 3 sets, each with a drop set, 10-drop 10
    Seated Calf Raise- 4 sets, 4 plates, complete failure
    Single Leg Extensions- 4 sets, 25-12 reps
    Double Leg Extension- 6 sets, 25-15 reps, drops on last 2 sets

    7-15-2012: Bi's and Traps
    Single Arm High Cable Curls- 5 sets, 20-8 reps
    Single Arm Low Cable Curls- 4 sets, 12-10 reps
    DB Hammer Curls- 50's x 10, 80's x 10,8,8, 100's-drop 50's
    DB Shrugs- 4 sets, 150's to failure
    Reverse Pec Dec- 5 sets, sqeezing traps, 20-12 reps
    BB Shrugs (Front)- 315x20, 405x10, 495x10, 585x6,6,7, 405x10
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  13. #113
    Senior Member ZAR-FIT's Avatar
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    7-18-2012: Back and Tri's
    Chinups - 3 sets warmups
    Close Grip Seated Cable Row- warmup 30reps, warmup 20 reps, warmup 20 reps, almost stacked 12 reps, stacked 10,10-drop half stack to fail
    Chest Supported T-Bar Row- 2plates x 15, 3plates x 12, 4plates x 7,6,6, 2 plates x 15
    Hammer Strength Reverse Pull Down- 2 plates x 12, 3 plates x 8, 4 plates x 5, 3 plates x 8, 4 plates x 6, 3 plates x 10,
    BB Curls- Bar 15,15, 95lbs- 15,12,10
    Dips- 5 sets, 15-8 reps
    Rope Push Downs- 4 sets, 15-10 reps, drop with last set
    Rope Overhead Ext- 4 sets, 12-8 reps
    Triangle Pushdown superset overhead extension- 3 sets- 15-10 reps for each part
    Single Arm Overhead Cable Extensions- 4 sets, 20-8 reps back to back to back to back
    Close Grip Pushups- 2 sets, failure
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  14. #114
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    Do you workout every other day or 3 days a week? Did you always train like this or was it different when you were first putting on size? What do you think of a 5 once muscle group per week split?

  15. #115
    Senior Member ZAR-FIT's Avatar
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    I did the 5 split most of my life. but right now, im going for the bulk and i feel the extra days of rest and overeating are doing wonders for my size and strength. I feel completely different than i did from just the 1 bodypart workouts. but im not regimented with it. somedays ill just do the one bodypart, and somedays ill just do secondary parts, like the bi and trap day i had. but i do feel the extra rest is helping me grow.
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  16. #116
    Senior Member ZAR-FIT's Avatar
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    7-19-2012: Chest
    Pec Dec- 4 warmups up to stack. 4 sets w/ stack. 2 lowered sets. 20-6reps
    Hammer Strength Wide Chest- 3 plates/side 15,12,12, 4/side 10,8,8, 5/side 5,6-drop-4/side 6-drop-3/side 7
    Cable Flys- 5 sets, 15-8 reps, drops w/ last two sets
    Single Arm Pec Dec- 3 sets, 15-8 reps
    Hammer Strenght Wide Chest- 2 sets, burnouts. trip drops, 5-4-3.
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  17. #117
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    How do you gauge your progress when your workouts are so diverse? Can you give me some recommendations in making a routine to put on size, Im trying to make a 5 day split with a focus on my lagging chest? Im 6'1 185lbs.

  18. #118
    Senior Member ZAR-FIT's Avatar
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    7-21-2012: Legs
    Stiff Leg DL's- 135x15, 225x10,10, 315x6, 225x10
    Walking Lunges- 4sets 135lbs, 10 steps/leg
    Leg Extensions- 6 sets, 15-30 reps
    Standing Single Leg Curls- 5 sets, 20-12 reps (quick rests)
    Laying Leg Curls- 4 sets, 20-10 reps
    Hip Adductor- 4 sets, all to failure
    Hip Abductor- 3 sest, all to failure
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  19. #119
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    7-23-2012: Back and Traps
    Hammer Strength Reverse Pull Down- 4 sets, 15-8 reps
    BB Shrugs- 5 sets, 4-10 plates, 20-8 reps
    Seated Cable Row- 5 sets, work up to stack for 3 sets of 10-12, drop with last set
    Hammer Strength Horizontal Row- 5 sets, 15-8 reps, drop w/ last set
    Pull Ups- 50 reps as fast as possible
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  20. #120
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    7-24-2012: Chest and Shoulders
    Flat Bench- 135 warmup, 225 warmup, 315x10, 405x6,6,(5-drop-315x5-drop-225x8-drop-135x10), 315x9-drop-11pushups, 315x8-drop-12pushups
    Pec Dec- 1/2 stack x 20, 3/4stack x 12,12, stack x 8-drop-8, stack x 8-drop-8
    Hammer Strength Wide Chest- 4 sets, 4 plates x 8-12- all w/ drop pushups
    Standing Alternating Lateral Raises- 35-40lb DB's 20-15/arm, superset w/ Dual Standing Lat raises- failure
    Seated Military Press- 3 sets, 165 x 8-12 reps
    SUPERSET W/
    Upright Rows- 3sets, 15-10
    Reverse Pec Dec- 4 sets, 30-20 reps
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  21. #121
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    7-27-2012: Legs
    Leg Extensions- Warmups
    Hack Squats- 5 sets, 20-8 reps
    Walking Lunges- 135x20,20, 225x20,20,20
    Leg Extensions- 6 sets, Stack, 3 double drop sets
    Seated Calf Raise- 8 sets, 4-5 plates, failure, 3 drop sets
    Laying Leg Curls- 8 sets, 20-12 reps 3 drop sets
    Standing Single Leg Curls- 5 sets, 15-8 reps
    Stiff Leg DL's- 4 sets, 225x12,12, 315x15, 405x8
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  22. #122
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    7-28-2012: Arms
    Single Arm Overhead Cable Ext- Warmup
    Rope Pushdowns- 8 sets, 20-10 reps, 2 drop sets
    DB Kickbacks- 3 sets, 20-15 reps
    Single Arm DB Overhead Ext- 4 sets, 12-8 reps
    Dips- 5 sets, failure
    Rope High Cable Ext- 3 sets, burnouts
    Seated DB Curls- 5 sets, 15-10 reps
    Standing DB Hammer Curls- 3 sets


    7-30-2012: Back and Traps
    Lat Pull Down- 4 sets, 20-8 reps
    Close Grip Lat Pull Down- 4 sets, 12-8 reps
    Close Grip Seated Cabel Row- 3 sets, 15-12 reps
    Wide Grip Seated Cable Row- 3 sets, 15-12 reps
    Machine Horizontal Row- 4 sets, 20-12 reps
    Hammer Strength Reverse Grip Pull Down- 3 plates/15reps, 5 sets, 4 plates/10-6 reps, 3 plates, 2 drop sets
    BB Shrugs- 8 sets 6 plates, behind and in front of body, 15-10 reps
    Last edited by ZAR-FIT; 07-31-2012 at 10:56 AM.
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  23. #123
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    8-1-2012: Chest and Shoulders
    Incline Bench
    Flat Bench
    Pec Dec
    superset w/
    Lateral Raises
    Flat Bench
    Cable Flys
    Reverse Pec Dec
    Shrugs
    Incline DB Press

    8-3-2012: Legs (light)
    Single Leg Extension
    Dual Leg Extension
    Calf Press
    Standing Hammy Curls
    Laying Hammy Curls
    Hip Abductors

    8-5-2012: Back
    Lat Pull Down- warm up
    Standing High Cable Rope Rows
    superset w/
    Kneeling Cable Straight Arm Pullovers
    Hammer Strength Horizontal Row
    Hammer Strength Neutral Horizontal Row
    Hammer Stength Pull Down (Pronated Grip)
    Hyperextensions
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  24. #124
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    8-6-2012: Chest and Tri
    Flat Bench- 135 warmup, 225x15, 315x8,8,10, 225x10
    Hammer Strength Wide Press- 3/side x 12,10,10, 4/side x 7,6-drop to 3- 6, repeat last set
    Cable Flys- High 3 sets, Mid 3 sets
    Pec Dec- 4 sets, 12-15 reps, double drop on 4th set
    Incline BB bench- 315x6, drop 225x6, drop 135x12
    GIANT TRICEP SET:::
    Triangle Push Down, Rope Push Down, Triangle High Cable Leaning Away Ext, Rope High Cable Leaning Away Ext- min 10reps per exercise, 5 rounds
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  25. #125
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    8-8-2012: Shoulders
    Seated BB Military Press- 135x10, 225x8,6,6, 135x10
    Rear Delt Pec Dec- 4 sets, 20-15 reps
    High Cable Rear Delt Flys- 4 sets, 20-12 reps
    Standing DB Lateral Raises- 5 sets, 45-70 lbs, 15-8 reps
    DB Shrugs- 5 sets 150's x 15
    SUPERSET W/
    DB Front Raises- 20's x failure

    8-10-2012: Back and Traps
    Hammer Strength Horizontal Row- 1/side x 30, 2/side x 20, 2&1/4 /side x 15, 3&1/4 / side x 10, 4 &1/4 per side x 8,7, 3/side x 12
    Hammer Strength Pull Down- 3/side x 10,8,8, 4/side x 5,4, 2/side x 12
    BB Shurgs- 5/side x 20, 6/side x 15, 8/side x 10,8,8,10, 6/side (behind) x 10,10
    Cable Seated Horizontal Row- Full Stack x 8,8,8, 3/4 stack x 12,10
    Close Grip Pull Ups- 5 sets, failure
    SUPERSET W/
    Cable Straight Arm Pullovers- 5 sets, 15-8 reps
    Deadlifts- 315x10, 405x6,8, 315x8
    Reverse Pec Dec- 5 sets, 20-12 reps
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