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

Itís 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 9 of 9
  1. #1
    Senior Member Yaz's Avatar
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    Alright. I don't have much to spare, but here's how things are looking for me:

    Calories: Appx. 2200
    Protein: 244g
    Carbs: 170g
    Fat: 57g

    Supps: Multivitamin x2, B-6, C, B-12, Protein (Glutamine peptides 5g per serving included), ECA, Creatine on Resistance Days

    Routine: You'll have to bear with me here, I'm doing PowerMan's suggestion to increase bench strength, so I am not doing a full to failure blast on my chest/shoulders/tris on that one day. I also do not concentrate much on rear delt, since it is assumed I will get the work on my back day with rows.

    Day 1 - Light Chest/Front Delt, 1 Pressing Motion/Tris

    Speed Bench - 8 sets 8-10 reps w/45 second rest.
    Close Grip Bench - 5 sets @ 5 reps
    DB Front Raises - 4 sets @ 6-10 reps
    DB Military Press - 3 sets @ 6-10 reps

    Day 2 - Cardio/Abdominals

    30 Minutes Moderate Intensity Cardio
    Nautilus Crunch - 3 sets @ 10-15 reps
    Hanging Knee Raises - 3 sets @ 10-15 reps

    Day 3 - Back/Biceps

    Deadlifts - 3 sets @ 6-10 reps
    Negative Chins - 3-5 sets @ 45 sec - 1 minute
    One Arm DB Rows - 3 sets @ 6-10 reps
    Hammer Strength Pulldown - 3 sets @ 6-10 reps
    Barbell Shrugs - 3 sets @ 6-10 reps, 3 second top pause
    Hammer Curls - 3 sets @ 6-10 reps
    EZ Bar Curls - 3 sets @ 6-10 reps

    Day 4 - Heavy Bench/Medial Delt/Tris

    Flat Bench Press - 3 sets @ 3 reps
    Skullcrushers - 5 sets @ 5 reps
    Side Laterals - 4 sets @ 6-10 reps

    Day 5 - Legs/Grip

    Leg Press - 3 sets @ 6-10 reps
    Hack Squat - 3 sets @ 6-10 reps
    Leg Curls - 3 sets @ 6-10 reps
    Leg Extension - 3 sets @ 6-10 reps
    Seated Calf Raises - 3 sets @ 10-12 reps
    Static Holds - 3 sets @ to failure

    Day 6 - Cardio/Abdominals

    30 Minutes Moderate Intensity Cardio
    Nautilus Crunch - 3 sets @ 10-15 reps
    Decline Twists - 3 sets @ 10-15 reps

    Day 7 - Rest

    -

    Seem adequate for muscle maintainence + fat loss? If I feel overtrained on this bench routine, I may cut it down. But the 9 sets on lats, mind you has worked quite well for me, so I will stick to that...
    Last edited by Yaz; 05-24-2001 at 06:29 PM.

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  3. #2
    Senior Member Cackerot69's Avatar
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    I was just about to reply, then i checked my notes.


  4. #3
    Senior Member Yaz's Avatar
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    Haha..

  5. #4
    Senior Member Anthony's Avatar
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    1. Don't train your chest/shoulders/triceps twice a week.

    2. Drop 1-2 back exercises.

    3. Replace laterals on day 4 with a pressing movement for shoulders and do them before triceps.

    4. Where's the squats?
    Facebook - BW166 SQ585 BP405 DL660 CL310

  6. #5
    Senior Member Yaz's Avatar
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    Q: Where's the squats?
    A: I'm trying to cut down the size of my ass! Though surely hack squats are not helping the cause. tuttut
    Last edited by Yaz; 05-24-2001 at 07:32 PM.

  7. #6
    Gaglione Strength Chris Rodgers's Avatar
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    Yaz-didn't we correct this yesterday? Speed benches are done for 8-10 sets of 3, not 8-10 reps. Dumbass!
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  8. #7
    Senior Member Yaz's Avatar
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    Son of a !@%!#%!#%%!$@

    You're right. About the dumbass, too!

  9. #8
    Player Hater PowerManDL's Avatar
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    Originally posted by Anthony
    1. Don't train your chest/shoulders/triceps twice a week.

    2. Drop 1-2 back exercises.

    3. Replace laterals on day 4 with a pressing movement for shoulders and do them before triceps.

    4. Where's the squats?
    Not in this case-- he's trying to develop strength in the bench press, and as such will be using a different load and volume than a mass training program. Its acceptable and almost necessary in a strength-oriented program to train the involved muscle groups frequently.

    As far as the pressing movement, with the high bench volume involved, an overhead shoulder press isn't recommended. And no, the triceps need to be done first for the very reason that they play a stronger role in the bench press and as such require more attention; two reasons why raises are done for the shoulders in this instance as opposed to an overhead press.

  10. #9
    Moderator Adam's Avatar
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    Yaz are you going for all strenght like powerlifting or just increasing your bench?
    One thing so remember when your doin bench workouts 2 times a week is becarful how much you kill your tris and shoulders. If you want pick one of the days, either your speed or heavy day and do your sets to failor on that day for tris but the other day leave a rep or two in the set just so your nervous system has time to repair. If you want check out my journal cause im training for powerlifting and i have a bench routine simular to this.

    heres a good article by dave tate that you can read
    12 steps to a bigger bench
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

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