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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  1. #1
    Wannabebig Member Whitewater's Avatar
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    Exercises per Bodypart? Sets per exercise? Warmup Sets?

    I'm trying to set up a 3 or 4 day split routine for mass and strength. I would like to know what the general range for exercises per bodypart is (1, 2, 4, 6?). I am also interested in how many sets folks do for each exercise - is one warm-up and two working sets each to failure (4-8 reps each with increased weight) a good start/goal? A three working sets with third set failure better/worse? Thanks for the help.

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  3. #2
    Jack's Utter Surprise Saturday Fever's Avatar
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    For bodybuilding purposes, you'll want to keep your reps between 6-10. For major muscle groups (chest/back/legs) I would do 6-8 total sets. Or you could look at HST. I've never tried it but it seems pretty solid. And remember to NOT pay the Weider Tax. (aka avoid supplements)

  4. #3
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    3 sets per exercise and about 3 exercises for large muscles, 2 exercises for small. Aim for reps of 6-8 last 1-2 sets to total concentric failure. If you have a spotter then us the occasional drop se of negatives etc to help push past failure.

    Focus mainly on compound movements but you could try some pre exhaust methods to help get your pump.

    Im not a fan of HST. Im a firm believer that you can't successful push a muscle to failure, and not over train, more than once per week.

  5. #4
    Gen_chat worst nightmare
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    Originally posted by Ozzymt


    Im not a fan of HST. Im a firm believer that you can't successful push a muscle to failure, and not over train, more than once per week.
    Strange thing is that HST doesn't really advocate going to failure often....

  6. #5
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    I must admit that i have only read limited data on HST. The articles i read have all advocated training the last set of the exercis to failure though.

    If you have any links to articles etc then i would be more than happy to re-evaluate my stand on this. Im no expert on it so any addition information i can read is more than welcome.

    In the mean time i will dig up what i have read so far.

  7. #6
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    Number of exercises will depend on your split. If you're working tris with chest for example, you may only do one or two tricep movements ... if working them seperately you might do three.

    In general, assuming someone would work each bodypart seperately, I use this as a guideline...

    Back/Legs: 3-4 movements, 2-3 work sets per movement
    Chest/Shoulders/Tris/Bis: 2-3 movements, 2-3 work sets

    Reps are up to you. Everyone always says that low reps are for strength and higher reps are for size (I used to say it too), but it's never worked like that for me. When I go with higher reps (10-12), I don't see the same kind of results I do at a lower rep range (4-6). Both for size and strength, my ideal rep range seems to be the 4-6 range.

  8. #7
    Gen_chat worst nightmare
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    Originally posted by Ozzymt
    I must admit that i have only read limited data on HST. The articles i read have all advocated training the last set of the exercis to failure though.

    If you have any links to articles etc then i would be more than happy to re-evaluate my stand on this. Im no expert on it so any addition information i can read is more than welcome.

    In the mean time i will dig up what i have read so far.
    http://www.hypertrophy-specific.com/articles.html


    Whatever you read was probably not HST.

    With HST you go to failure one workout every two weeks, and that is if you go bythe book and use Bryans sugested routine. I, and many others, rarely or never go to failure.

  9. #8
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    Thanks, will check it out

  10. #9
    Wannabebig Member Whitewater's Avatar
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    Thanks for the Advice!

    Thanks for all the advice bros. I am starting back in my training after a 4 month hiatus and figure that I'll do a 3 or 4 day split for a while and then perhaps try out the HST plan that some guys are using on here.

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