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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Results 1 to 7 of 7
  1. #1
    Wannabebig Member
    Join Date
    Jun 2010
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    22

    My HCT-12 Template

    Ramp up to 6RM+2+2+2 cluster/rest-pause

    A1: Monday
    Flat Bench Press
    One-Arm DB Row
    Pull-ups
    Seated DB Press
    Dips

    B1: Wednesday
    Squat
    Seated Leg Curl
    Standing Calf Raise
    Barbell Curl
    Cable Rope Crunch

    A2: Friday
    Incline DB Press
    Barbell Row
    Pulldown
    Military Press
    Close-Grip Bench Press

    B2: Saturday
    Deadlift
    Leg Press
    Seated Calf Raise
    Alternate DB Curl
    Leg Raises

    Well, what do you think? Also, any reason why vertical+horizontal pulling is placed before both pushing movements? I would think doing chest, and then delts right after would affect delt strength.
    Last edited by Xaevin; 01-19-2012 at 05:40 PM.

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  3. #2
    Wannabebig Member
    Join Date
    Jun 2010
    Posts
    22
    -Bump- Anyone?

  4. #3
    House Lannister
    Join Date
    Feb 2010
    Posts
    5,294
    Quote Originally Posted by Xaevin View Post
    Ramp up to 6RM+2+2+2 cluster/rest-pause

    A1: Monday
    Flat Bench Press
    Seated DB Press
    One-Arm DB Row
    Pull-ups
    Dips

    B1: Wednesday
    Squat
    Seated Leg Curl [GHR or Barbell Hip Thrust if you can]
    Standing Calf Raise
    Barbell Curl
    Cable Rope Crunch

    A2: Friday
    Incline DB Press
    Barbell Row
    Military Press
    Pulldown
    Close-Grip Bench Press

    B2: Saturday
    Deadlift
    Leg Press
    Seated Calf Raise
    Alternate DB Curl
    Leg Raises

    Well, what do you think? Also, any reason why vertical+horizontal pulling is placed before both pushing movements? I would think doing chest, and then delts right after would affect delt strength.
    Looks fine. I moved around your shoulder pressing, but you'll have to see how it goes for you. I have issues with pressing stability after doing a vertical pull.

  5. #4
    Wannabebig Member
    Join Date
    Jun 2010
    Posts
    22
    Thanks, I thought it would be more of a personal preference. I'll change the order around each week(putting horizontal pulling before horizontal press, etc.) and see how it affects performance and how it feels.

  6. #5
    Senior Member the pope's Avatar
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    Nov 2010
    Posts
    342
    looks good looks a lot like my own template

  7. #6
    Wannabebig Member
    Join Date
    Jun 2010
    Posts
    22
    One more question lol about One-Arm DB Rows. Would you do your right side first for 6 reps and then clusters, and then do the same for left side OR do right side for 6 reps, left side for 6 reps, then back to cluster for right side and then finish with clusters for left side?

  8. #7
    Wannabebig Member
    Join Date
    Jun 2010
    Posts
    22
    Bump again, just wanna know opinions on above^

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