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 5 of 5
  1. #1
    Wannabebig Member
    Join Date
    Sep 2010
    Posts
    37

    3-day split 4 days a week

    1
    chest
    flat bench 3x6-8
    incline bench 3x6-8
    flies 3x8-10
    leaning forward dips 3x8-10 directly after last set i take away dip belt and do BW as long as i can
    triceps
    cg bench 3x8-10
    lying tri extensions 3x8-10
    biceps
    standing curls 3x6-8
    concentration curls 3x8-10
    abs
    cruches 3xmax
    leg raises
    3xmax

    2
    2
    legs
    leg extensions rest paused 30 reps total using wieght i can do 20
    front squat 3x6-8
    walking lunges 3x15 each leg
    leg curls 3 sets "21" method
    stiff leg deadlift 3x8-10
    calves
    bb calve raises 4x10-15

    3
    back
    dead lift 3x6-8
    pullups 3x8-10
    bent over row 3x8-10
    db row 3x8-10
    shoulders
    rear delt raises 3x8-10
    shrugs 3x6-8
    military press 3x6-8
    laterals 3x8-10



    4 times a week, so first week will be 1231 next week 2312 next 3123 etc


    what do you think about it? before hardest lifts squat, deads, bench, military press, row - 1-2 warmup sets using same rep range as worksets

    as for progression what do you think about it:

    np. 1 set 100kg x 10 - ive done 2 more reps so i up the wieght next set to stay in 6-8 rep range
    2 set 102kg x 8 did 8 reps so weight stays the same for next set
    3 seria 102kg x 7

    next workout:

    1 set 102kg x 11
    2 set 104kg x 9
    3 set 106kg x 6

    next

    1 set 106kg x 8
    2 set 106kg x 7
    3 set 106kg x 6


    etc.

    so basically if i did more than 8 reps in 1st set i up the weight for 2nd one , otherwise I use the same weight for next set ?
    Last edited by luka5; 02-04-2012 at 02:38 PM.

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  3. #2
    202 CarlP's Avatar
    Join Date
    Feb 2005
    Location
    Huntsville, AL
    Posts
    479
    That's probably more than enough chest work.

  4. #3
    Wannabebig Member
    Join Date
    Sep 2010
    Posts
    37
    Quote Originally Posted by CarlP View Post
    That's probably more than enough chest work.
    but what about the rest and doing it 4times a week rotation ?

  5. #4
    Wannabebig Member
    Join Date
    Sep 2010
    Posts
    37
    @up

  6. #5
    House Lannister
    Join Date
    Feb 2010
    Posts
    5,294
    Way too much work IMO.

    Day 1 Quads/Hams/Calves
    Squats
    3x6-10
    Lunges
    3x6-10
    Calf Raise
    3x6-10

    Day 2 Chest/Shoulders/Triceps
    Incline BB Press
    3x6-10
    DB Military Press
    3x6-10
    Skullcrushers
    3x10-12
    Lateral Raise
    3x10-12

    Day 3
    Back/Biceps
    Deadlift
    3x6-10
    Chinup/Pullup
    3x6-10
    DB curl
    3x6-10


    3-4x a week. Focus on getting stronger through the rep range. Dont make the mistake of thinking more sets/reps is goin to make up for a lack of strength. it wont.


    Your goals should be:

    Squats
    315x10

    Deadlift
    405x10

    Inc BB press
    225x10



    Hit those and you will have gained considerable mass.

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