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
    Senior Member Paulo_Santos's Avatar
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    Nov 2011
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    325

    Contrast Training

    Anyone incorporate Contrast Training into their programming? I read Lee Boyce's article and I tried to incorporate the contrast training, but I can't seem to get the volume right. Sometimes I feel that I'm doing too much and sometimes I'm not doing enough. Here are some sample days:

    ME/DE Upper:
    1. Main lift/Speed Bench

    RE Upper:
    2. Chest or Heavy Triceps SS/Plyo Pushups: 4 sets each
    3. Back SS/Kipping Pullups: 4 sets each
    4. Shoulders SS/Wall Ball Throws: 3 sets each
    5. Triceps SS/Banded Triceps Pushdowns: 3 sets each
    6. Biceps SS/Banded Biceps Curls: 3 sets each

    ME/DE Lower:
    1. Main lift/Speed Squats

    RE Lower:
    2. Quads SS/Jumping Air Squats: 4 sets each
    3. Hamstrings SS/Banded Hamstring Curls: 4 sets each
    4. Lower Back/Glutes/Hamstrings SS/Box Jumps: 3 sets each
    5. Core SS/knees-to-Elbows: 3 sets each

    So that is it. Any suggestions/changes?

    Usually I do:

    ME/DE Upper:
    1. Main lift/Speed Bench

    RE Upper:
    2. Chest or Heavy Tricrps: 5 sets
    3. Back: 5 sets
    4. Shoulders: 4 sets
    5. Lats or Rear Delts: 4 sets
    6. Triceps: 3 sets
    7. Biceps: 3 sets

    ME/DE Lower:
    1. Main lift/Speed Squats

    RE Lower:
    2. Quads: 5 sets
    3. Hamstrings: 5 sets
    4. Lower Back/Glutes/Hamstrings: 4 sets
    5. Core: 4 sets
    Last edited by Paulo_Santos; 11-17-2013 at 06:04 AM.

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