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
    Join Date
    Jun 2012
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    10

    After a Year of HCT 12! Time to move on!

    Just finished a year with HCT 12 , Loved it!!
    good and consistent size and strength gains.
    Im getting kinda bored with the routine and wanting to change it up a bit for a little bit more hyperthrophy , So I looked at PHAT by Layne and PHUL By brandon and Lyles Bulking , and came up with this hybrid routine for my own needs - 1 Day upper power 1 day lower power
    1 Day upper hyper 1 day lower hyper

    Here the plan , tell me what ya think fellas?

    Upper Power
    sets target

    Military Press - 3x 5
    Dips - 3x 6
    Flat/Incline Bench - 3x 5
    Weighted Pull-ups - 3x 6
    One Handed Row - 3x 6

    Lower Powersets Target


    Squat - 3x 5
    Deadlifts - 3x 5
    Calves - 4x 8-12
    Biceps - 4x 6
    Abs - 4x 8-12



    Upper Hyper Sets Target

    Millitary Press - 4x 8-10
    Dips - 4x 8-10
    Flat/Incline Bench - 4x 8-10
    Pull Ups - 4x 8-10
    Cable Pully 4x - 8-10
    Lying Rear Delt Raise - 4x 8-10


    Lower Hyper Sets Target

    Back/Front Squat - 4x 8-10
    Deadlift - 4x 8-10
    Calves - 4x 8-12
    Biceps - 4x 8-10
    Abs - 4x 8-12
    Last edited by Airburn; 03-29-2013 at 11:54 AM.

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  3. #2
    Administrator chris mason's Avatar
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    Jan 2001
    Location
    Charlottesville, VA
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    You didn't mention days of the week?


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  4. #3
    Wannabebig Member
    Join Date
    Jun 2012
    Posts
    10
    sorry your right

    days-
    Sunday , Monday
    Thursday , Friday

    More info and exp -
    Lifting for a year and a half

    Height - 6'2
    Bodyweight weight - 218
    BF - 15

    Squat - 310x6
    DL - 375x6
    Bench - 270x6

    Diet - 4750 cals
    215 protein
    Last edited by Airburn; 03-29-2013 at 10:11 PM.

  5. #4
    Administrator chris mason's Avatar
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    Ok, well, I see no problem per se with that routine. I suggest you drop the reps a bit on your "power" days. It also looks like you are placing an emphasis on overhead pressing. Is there any particular reason for that?


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  6. #5
    Wannabebig Member
    Join Date
    Jun 2012
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    Quote Originally Posted by chris mason View Post
    Ok, well, I see no problem per se with that routine. I suggest you drop the reps a bit on your "power" days. It also looks like you are placing an emphasis on overhead pressing. Is there any particular reason for that?
    Yeah , My shoulders are lacking compared to chest so I want to bring them out a bit
    Thanks for the advice I will drop it to 3-4 reps

  7. #6
    Administrator chris mason's Avatar
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    Quote Originally Posted by Airburn View Post
    Yeah , My shoulders are lacking compared to chest so I want to bring them out a bit
    Thanks for the advice I will drop it to 3-4 reps
    Ok, sounds good.


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