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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Results 1 to 6 of 6
  1. #1
    Senior Member DontTakeEmOff31's Avatar
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    Jan 2011
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    lower body assistance

    Was curious how everybody structures their lower body assistance work, I'm trying to learn more about it. For the longest time I would do Squat or Deadlift, then an iso-lateral leg exercise, hamstring exercise, then glutes.

    How do you guys choose sets / reps? Thats my biggest problem with assistance. I tend to always want to go too heavy or set the bar too high and end up missing what I should be doing.
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    Best Meet Lifts (220 Raw)
    435 - 295 - 555 (1285)

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  3. #2
    Moderator joey54's Avatar
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    Right now I do squats, deadlifts, and sumo stance good mornings. Abs the other two training sessions of the week.


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  4. #3
    illinois fattest lifter theBarzeen's Avatar
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    A lot of my programming depends on how my body is holding up and how close to a meet I am.

    If I'm healthy or just a ways out from a meet I'll do my heavy geared squat and pull on Saturday, then go back on Sunday and do lighter, high rep box squats ( raw), pause squats, deficit pulls, rack pulls, and GHR.

    If I'm feeling slow or my hips are shot I'll sub in box jumps and/or prowler pushes and drags.

    I should probably start doing some sort of calf work because they look teeny tiny.......
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  5. #4
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    Honestly, it's assistance work. It's really simple. 3-5 sets of 10. Go!

  6. #5
    Senior Member DontTakeEmOff31's Avatar
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    Quote Originally Posted by RhodeHouse View Post
    Honestly, it's assistance work. It's really simple. 3-5 sets of 10. Go!
    That's the approach I've been taking lately.

    Quote Originally Posted by theBarzeen
    A lot of my programming depends on how my body is holding up and how close to a meet I am.

    If I'm healthy or just a ways out from a meet I'll do my heavy geared squat and pull on Saturday, then go back on Sunday and do lighter, high rep box squats ( raw), pause squats, deficit pulls, rack pulls, and GHR.

    If I'm feeling slow or my hips are shot I'll sub in box jumps and/or prowler pushes and drags.

    I should probably start doing some sort of calf work because they look teeny tiny.......
    I do the same when I feel beat up, usually when my lower back is really sore I'll use drags or pushes.
    Best Gym Lifts:
    475 - 315 - 585

    Best Meet Lifts (220 Raw)
    435 - 295 - 555 (1285)

  7. #6
    Senior Member
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    Oct 2009
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    I have two days. My heavy days and my light ter days. I alternate the two. On my heavy days I do Squats, Dls and block pulls. Thats it. On my lighter days in between I only squat, I skip Dls and then I pick 2-3 asst lifts and do 3 sets of 8 each in ascending fashion.
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    755
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