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. #1
    Wannabebig Member
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    Sep 2011
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    SUNY Cortland
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    Should I implement change in my workout?

    I have been doing the same workout now for almost 6 months now. here is my workout

    Monday: Arms
    Tri's
    close grip bench 4 sets
    skull crushers 3 sets
    pushdowns 3 sets
    reverse curls 3 sets
    Bi's
    barbell curl 4 sets
    preacher curl 3 sets
    dumbbell curl 3 sets
    hammer curl 3 sets

    Tuesday: Legs
    Squat 4 pyramid sets
    leg press/calf raises 3 sets
    leg extensions/calf raises 3 sets
    leg curls/ calf raises 3 sets

    Wednesday: Chest
    Bench 4 pyramid sets
    incline bench: 4 pyramid sets
    decline 4 pyramid sets
    fly's (incline or flat) 3 sets

    Thursday: Shoulders
    Military press 4 pyramid sets
    dumbbell press 3 sets
    upright rows 3 sets
    frontal raises 2 sets
    shrugs 3 sets

    Friday: Back
    lat pulldown 4 sets
    bent over rows/deadlifts (switch every other week) 3/4 pyramid sets
    mid row/cable row 3 sets
    dumbbell row 3 sets

    I just want to know if i should switch up my exercises, implement something else or keep doing the workout the way i have been for 6 months now? any advice would be great thanks everyone!

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  3. #2
    House Lannister
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    Feb 2010
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    what is your strength like? s/b/d

  4. #3
    Rory Parker Behemoth's Avatar
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    Quote Originally Posted by Jenningsj41 View Post
    I have been doing the same workout now for almost 6 months now. here is my workout

    Monday: Arms
    Tri's
    close grip bench 4 sets
    skull crushers 3 sets
    pushdowns 3 sets
    reverse curls 3 sets
    Bi's
    barbell curl 4 sets
    preacher curl 3 sets
    dumbbell curl 3 sets
    hammer curl 3 sets

    Tuesday: Legs
    Squat 4 pyramid sets
    leg press/calf raises 3 sets
    leg extensions/calf raises 3 sets
    leg curls/ calf raises 3 sets

    Wednesday: Chest
    Bench 4 pyramid sets
    incline bench: 4 pyramid sets
    decline 4 pyramid sets
    fly's (incline or flat) 3 sets

    Thursday: Shoulders
    Military press 4 pyramid sets
    dumbbell press 3 sets
    upright rows 3 sets
    frontal raises 2 sets
    shrugs 3 sets

    Friday: Back
    lat pulldown 4 sets
    bent over rows/deadlifts (switch every other week) 3/4 pyramid sets
    mid row/cable row 3 sets
    dumbbell row 3 sets

    I just want to know if i should switch up my exercises, implement something else or keep doing the workout the way i have been for 6 months now? any advice would be great thanks everyone!

    More often than not people change things far too frequently. The same routine can work pretty much indefinitely if it's well thought out (though changes in volume and intensity should probably occur at times).

    Having said that, has something occurred or not occurred in your training or results that makes you want to change your routine? If not and it's been working don't bother.

    Edit/addendum - Your arm volume to volume elsewhere seems disproportionately high. But if you're getting the results that you want just leave it be.
    Last edited by Behemoth; 03-26-2012 at 03:00 PM.
    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

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  5. #4
    Senior Member
    Join Date
    Mar 2012
    Posts
    234
    I'd drop some of those curls. You have like 4 different curls there. Just pick one and make sure you do deadlifts once per week. I'd consider shuffling the days around a bit too:
    Monday: Chest
    Tuesday: Legs
    Wed: Back
    Thursday: Shoulders
    Friday: Tri's, one curl exercise and deadlifts

    Assuming you have to do your workouts mon-fri. Otherwise I'd put a day of rest between back and shoulder day.

    Reason for dropping some of the curls? Biceps are a relatively small muscle. They don't need the extensive work that most people think they need.

  6. #5
    Squat Heavy, Squat Often Cards's Avatar
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    nope, looks good.
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  7. #6
    Senior Member ZAR-FIT's Avatar
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    i like it man. you could change it just by adjusting rep range or supersetting, but keeping the same exercises. best of luck.
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  8. #7
    Moderator Off Road's Avatar
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    Quote Originally Posted by Behemoth View Post
    Your arm volume to volume elsewhere seems disproportionately high.
    I agree with this.
    Also, not a fan of the back-to-back Chest and Shoulder days.
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  9. #8
    Wannabebig Member
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    okay definately gunna switch my days up, because like you all have said chest and shoulders back to back is hard and i would have to agree my shoulders i feel arent getting enough cuz i feel that i am tired from chest the previous day. so i will switch my days around. What do you guys think i should do with the arms portion? how many exercises for each? sets? rep range? what exercises? let me know! Thanks a bunch guys!

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