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
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    How does one increase poundage for a MASS routine?

    Title.

    My brother(very skinny) is gonna be trying to put on mass starting this Tuesday. I'm not a fan of the BB way of training, so I'm not sure about how to increase poundage.

    Should he go linear progression and add the same amount that one would in SS or SL 5x5?

    Just unsure about this. He's really skinny and untrained so increaing too fast may be too much for him.

    Peace out.

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  3. #2
    Moderator Off Road's Avatar
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    Start really light to learn proper form. Add 10 lbs to the big lifts (squats, deads, etc) and 5 lbs to the smaller lifts (bench, press, rows, etc) every time he trains them. When things get too tough then only add 5 lbs to the big lifts and 2.5 lbs to the small lifts. When he stalls, lower the weights a bit and start back up again. After a few cycles of this he could switch to something like the 5/3/1 progression, but it should take a long time to get there. Remember not to have him start too heavy or he'll shorten the progression.
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  4. #3
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    Thanks For the advice. And yeah I can defo agree with the BS that comes when you start toO heavy. Not a good place to be.

    Peace.

  5. #4
    Squat Heavy, Squat Often Cards's Avatar
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    in additional to what OR said it's very important that your friend learns how to eat. There's always the newbie gains, as long as you're making it to the gym you'll see some sort results, but without a proper diet he'll stall sooner than later.
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  6. #5
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    Quote Originally Posted by Cards View Post
    in additional to what OR said it's very important that your friend learns how to eat. There's always the newbie gains, as long as you're making it to the gym you'll see some sort results, but without a proper diet he'll stall sooner than later.
    Thanks. I'm aware of this, the guy eats McDonalds every day(still skin and bone somehow). My eldest brother who's a personal trainer is also trying to get his diet in check.

    Peace.

  7. #6
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    Tell him to start doubling his McDonald's orders
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  8. #7
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    Okay my brother will be commencing his 2 official session tommorow.

    I need help with just a few more things before then, if anyone could help me out.

    Ok, the routine goes like this(I didn't make it):

    Squats: 3x10(sets x reps)

    Deadlift: 3x10

    Bench press: 3x10

    Bent rows: 3x10(should he do Pendlay rows or standard?)

    Shoulder press: 3x10

    Bicep curls: 2x12

    Tricep extensions: 2x12


    Thats the excercises. Is the rep range alright? Should the 2 last arm movements have less or more reps? How close should he be training in relation to failure(mass goals)? And finally how much rest should he get for the movements?

    Thanks in advance people!

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