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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Thread: hey chris

  1. #1
    Gettin Lean Goin_Big's Avatar
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    hey chris

    If you were gonna do a 4 day a week routine what would it be?
    I know you recommend 5 sets for each muscle group and I kinda like that idea. Just wondering what kinda routine you'd do, and if you'd do each muscle once or twice a week. Oh yea, and for this answer assume that you're 18 again
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  3. #2
    Administrator chris mason's Avatar
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    Ahhh, to be 18 again ! Oh well, ok, I posted a 4 day split some time ago that worked well for me back then. It was based on a split Mike Mentzer used, see if you can dig it up. Wait, I just remembered I saved it. Hang on....

    Monday and Thursday

    Chest:
    Pec-Deck (to failure)
    Incline Barbell Press
    (forced reps)
    Cable or Dumbbell Fly

    4 cycles with no pause between movements

    Triceps:
    Triceps Extension (Nautilus)
    Weighted Dip

    3 cycles of 8 reps to failure with no rest between movements (rest between cycles)

    Thighs:
    Heavy Leg Extension 1 x 10 reps
    Leg Press 1 x 10 reps
    Parallel Squat 1 x 10 reps
    Leg Curl 1 x 10 reps

    Sometimes the above exercises are performed in superset style. He always uses maximum poundages.

    Tuesday and Friday

    Back:
    Pullover (Nautilus)
    Close-Grip Chin (underhand)

    2 cycles of superset

    Long Cable Pull 2 x 8 reps
    One Arm Dumbbell Row 2 x 8 reps

    Deltoids:
    Lateral Raise (Nautilus)
    Press Behind Neck (Nautilus)

    2 cycles of superset

    Biceps:
    Preacher Bench Curl
    Barbell Curl

    superset above for 3 cycles (I have done this, it is awesome)

    Concentration Dumbbell Curl

    Calves:
    Toe Raise (calf machine)
    Toe Raise (leg press)

    1 set each


    Ok, that is the Mentzer exact split. I used the same bodypart by day format, but skipped the giant sets and went with straight sets using exercises I preferred. For example, on day one I would use straight sets for bench presses, dips, skulls, and squats. So, pick your favorite exercises and insert them into the bodypart by day format above. Take a week or so off first, then give the routine a go.

  4. #3
    Gettin Lean Goin_Big's Avatar
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    I'd just like to point out that I have never seen a nautilus machine

    Basically you're saying to switch in what exercises I can do and then follow the routine?

    Like, for example, I can only do 4 dips on a good day so I probably shouldn't have those atm and also I have no access to nautilus machines as stated above


    (....I guess I shouldn't have said if he was 18, hehehehe)

    oh ya, was that pec deck serious?
    Last edited by Goin_Big; 06-01-2002 at 08:37 PM.
    Beachbody coaching lets you turn your hobby into a career - Beachbody

  5. #4
    Administrator chris mason's Avatar
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    Right, pick your own exercises. I did do the exact routine for some time, and it worked well. For the majority of the time I followed the basic protocol (over 2 years), I picked exercises I liked and used them. Don't worry about the machines, use free weights of your choice.

  6. #5
    Gettin Lean Goin_Big's Avatar
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    cool, thanks chris, I'll give it a try.

    squats twice a week should be fun
    Beachbody coaching lets you turn your hobby into a career - Beachbody

  7. #6
    Administrator chris mason's Avatar
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    Just remember, you must use low volume on this routine. I would suggest only 2 maximal sets for the squats.

  8. #7
    Gettin Lean Goin_Big's Avatar
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    that's what I was gonna ask you.

    Should I be going for between 6 and 10 reps?

    I know you said failure, but I still need a rep range to put the weight on.

    also, the f'ing Y is stupid so my leg press and leg curl is upstairs, could I go
    squats
    leg press
    leg extension
    leg curls

    if it's just those 4 sets then I'm guessing that would work fine, but I wasn't sure if you wanted me to do cycles on that to.

    do you think that would work?
    Last edited by Goin_Big; 06-02-2002 at 10:14 AM.
    Beachbody coaching lets you turn your hobby into a career - Beachbody

  9. #8
    Gettin Lean Goin_Big's Avatar
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    I tried it out today Chris (yea so I ignored the 1 week off thing)

    Chest workout felt pretty good, tris felt pretty good, but the leg workout didn't seem that great. I was able to walk away normal.....

    I think I need to get a belt as I haven't been able to fully push myself on squats since coming back from injury.

    maybe that was the problem.
    Beachbody coaching lets you turn your hobby into a career - Beachbody

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