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 Member Spawn's Avatar
    Join Date
    Jul 2003

    Can i get some feedback on my SAT & SUN-only routine?

    I can only train on weekends due to time constraints for the next few weeks and I've been searching for the past 2hrs on the "best" routine for SAT & SUN only (on this forum and via google) but I've only seen upper/lower suggestions but nothing specific enough.

    I was thinking:

    squats 5x5
    deadlifts 4x8
    shrugs 4x12
    calves 4x12
    abs 4x12

    pullups 5x5
    bench press 5x5
    seated cable rows or db rows 4x8
    military press 4x8
    abs 4x12

    Just a rough idea of what i think i might be able to do in 1.5hrs to 2hrs on those days.

    I usually do full body 3 day splits lasting about an hr each session and would prefer to do them but for the next few weeks, wont be able to.

    Any criticisms and/or ideas would be much appreciated. Thanks!

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  3. #2
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Charlottesville, VA
    What is your training goal? That routine certainly covers the bases.

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  4. #3
    Wannabebig Member Spawn's Avatar
    Join Date
    Jul 2003
    hypertrophy basically.


  5. #4
    Wannabebig Member
    Join Date
    Nov 2012
    Your workout is looking good!
    but 90 a 120 mins a day at the gym is way to long!!

    I dont think you would stay at the gym that long but if you do you should combine exercises so you train another muscle group in the rest of the antagonist
    For example:

    you do your cable row and when you finished your set you hit the bench and do your presses! at this rate your heartrate stays high and your fat burning will improve too

    If i may give you a suggestion for a workout on the saturday and sunday..

    Cable fly (or bench press)
    reverse cable fly (or row)

    Dead lift

    Pull ups

    Military press

    Side Raise
    Calve Raise

    External oblique crunches

    After each routine you can rest about 60 seconds depends on your recovery
    Its a effective way to burn and do as much as possible in a small amount of time.
    Last edited by Negativ; 11-12-2012 at 06:12 AM.

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