The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its 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 New Member
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    Aug 2012
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    Critique my uppwer/lower split

    I have been doing a regular 5 day split for about an year and a half but lately I have been reading about the upper/lower split and how it is so much better for naturals. So after doing a little research I came up with a workout but I'm not sure if it is quite right, more exactly I wanna know if it has too much volume and if the exercises selected are optimal.

    NOTE: barbell/EZ curls are not an option for me since my forearms hurt when I do them no matter what grip I pick or form I use (I'm guessing I'm just not build to do standing bar curls), preacher curls work though. Also I would prefer to do exercises that don't require a spotter ( which is why I choose DB presses for chest and shoulders as opposed to BB press and military press) because I don't have a workout partner and there isn't always someone in the gym to ask to spot me.

    So the workout is :

    UPPER BODY:
    DB bench press : 4 sets / 5-10 reps
    DB flys : 2 sets / 8-12 reps
    chin ups : 3 sets / 6-12 reps
    T-bar rows : 3 sets / 6-12 reps
    DB shoulder press : 3 sets / 5-10 reps
    BB lateral raise : 2 sets / 8-12 reps
    preacher curls : 2 sets / 8-12 reps
    dips : 2 sets / 8-12 reps

    LOWER BODY:
    squat : 3 sets / 5-10 reps
    leg curls : 3 sets / 8-12 reps
    leg press : 3 sets / 8-12 reps
    stiff leg deadlift : 3 sets / 5-10 reps
    calf raises : 3 sets / 8-12 reps
    ABS

    As far as training frequency goes, I'm gonna do it:
    Monday: UPPER
    Tuesday: LOWER
    Wednesday: rest/cardio
    Thursday: UPPER
    Friday: LOWER
    Saturday: rest/cardio
    Sunday: rest

    HOWEVER I have a flexible schedule so I would like to know if I could do my frequency in this manner:
    Day 1: upper
    Day 2: lower
    Day 3: rest/cardio
    Day 4: repeat

    So basically I don't have the 2 days of rest in the weekend, thus my workout program won't depend on the days of the week. Is this too frequent or is it optimal?

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  3. #2
    phil 4:13 Bako Lifter's Avatar
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    UPPER BODY:
    DB bench press : 4 sets / 5-10 reps
    DB flys : 2 sets / 8-12 reps
    chin ups : 3 sets / 6-12 reps
    T-bar rows : 3 sets / 6-12 reps
    DB shoulder press : 3 sets / 5-10 reps
    BB lateral raise : 2 sets / 8-12 reps
    preacher curls : 2 sets / 8-12 reps
    dips : 2 sets / 8-12 reps

    LOWER BODY:
    squat : 3 sets / 5-10 reps
    leg curls : 3 sets / 8-12
    reps leg press : 3 sets / 8-12 reps
    stiff leg deadlift : 3 sets / 5-10 reps
    calf raises : 3 sets / 8-12 reps
    ABS
    Why 4 sets for dumbell press but only 3 for squats? I would replace flyes with dips.
    Put the SLDLs right after squats.
    What kind of cardio are you doing?

  4. #3
    Wannabebig New Member
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    I do 4 sets of DB press and the 2 for flyes to get enough volume for the chest (30 - 60 reps per workout), so I do more Db press than squats because if I did 4 sets of squats and those 3 sets of leg press, it would be too much for my quads( I'm shooting for 30-60 reps for quads per leg workout).
    Wouldn't 4 sets of dips be too much? (shooting for 15-30 reps per workout for triceps since it's a smaller muscle)
    I thought of keeping the squats and SLDL further apart to give my lower back some rest between the 2 exercises.

    As far as cardio goes I jog at a moderate paste on a treadmill for 40-45 minutes.
    Last edited by Odslought; 08-05-2012 at 12:23 PM.

  5. #4
    phil 4:13 Bako Lifter's Avatar
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    Well you should prioritize squats, if you need to cut the leg press down to two sets.

    SLDLs are a compound movement, these should be emphasized over isolation lifts and be placed in the front of your routine. I think your lower back could handle that, but a high bar close stance squat will place more load on the quads if you want to save your lower back.

    Dips instead of flyes, without the extra sets of dips at the end. So still only 2 sets. And remember a db shoulder press is also hitting your tris hard.

    If your cardio is easy enough you could go 2 on 1 off, but dont hesitate to take an extra day off if you feel like you need it. Assuming you are eating at maintenance or above.
    Last edited by Bako Lifter; 08-05-2012 at 01:01 PM.

  6. #5
    Wannabebig New Member
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    ok so how does this look?


    UPPER BODY:
    DB bench press : 5 sets / 5-12 reps
    chin ups : 3 sets / 6-12 reps
    T-bar rows : 3 sets / 6-12 reps
    DB shoulder press : 3 sets / 5-10 reps
    BB lateral raise : 2 sets / 8-12 reps
    preacher curls : 2 sets / 8-12 reps
    dips : 2 sets / 8-12 reps

    LOWER BODY:
    squat : 4 sets / 5-10 reps
    stiff leg deadlift : 3 sets / 5-10 reps
    leg press : 2 sets / 8-12 reps
    leg curls : 3 sets / 8-12 reps
    calf raises : 3 sets / 8-12 reps
    ABS

    Also I am willing to stop doing cardio just so I could do 2 days on 1 off.
    Last edited by Odslought; 08-05-2012 at 01:13 PM.

  7. #6
    phil 4:13 Bako Lifter's Avatar
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    Looks fine. Even if you drop cardio I stand by what I said, take an extra day if needed. Long low intensity cardio can actually speed up recovery so I would keep it. Volume is relative to the person so only you will know what your body can handle.

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