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
    Player Hater PowerManDL's Avatar
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    I've been thinking about mass training here lately, and have put together a few nuggets of info that may prove useful.

    1) When it really comes down to it, all performance in any strength sport, bodybuilding included, comes from maximal strength. So, as bodybuilders, at least some portion of your training should involve weights at 90% of your 1RM or above.

    2) For the actual growth of muscles, you should do as is prescribed here: a few sets, to failure, in the 5-12 rep range, and allow recovery. The amount of weight you can lift in these "bread-and-butter" workouts is going to be affected by your maximal strength; so, having higher absolute strength will translate to more growth stimulus in the long run.

    3) If your muscle tissue can't support added mass, you won't grow. There are several "support" factors that can be influenced by training.

    Capillarization, for instance, can be stimulated by ultra-high-rep sets (40 or more); more capillaries translates to more tissue that can be supported. This process generally takes about 2 months to complete.

    Satellite cell fusion is also an issue; this is stimulated largely by a growth factor called IGF-1, which is released when the muscle is damaged in training. The best way to do this are to emphasize the eccentric portion of the lift. However, any lift that maximizes the TUT or tension-time curve will have this effect. The important thing to remember is to minimize negative training, as it can be detrimental if done consistently.

    4) The hormonal spike caused by heavy training with compound movements may on the surface seem to have little effect on results. It is true that circulating hGH appears to have little effect itself on muscular hypertrophy. However, it does stimulate production of local IGF in the muscles; when this is applied to a post-training state, it may well prove beneficial.

    5) Insulin has anti-catabolic effects, as many of you know. However, it has been shown that consuming carbs during training may actually help stave off training-induced catabolism, and thusly help in training.

    6) For those that do cardio, interval-type training may be of interest, as it has been shown to reduce fat stores while sparing muscle. Additionally, it helps to raise work capacity by conditioning the body to perform multiple periods of intense work.

    This effect can also be applied to weight lifting. By simply shortening rest periods to 45-60 seconds, not training to failure, and doing 6-8 sets, you can effectively increase a given muscle group's work capacity. This can be applied between growth cycles, or as a plateau buster.

    7) As far as exercise selection or number, this should vary frequently on maximal work, but infrequently on the growth sets or the anaerobic threshold sets. That's not to say you should never change; but that you're better off keeping with the same exercise and just changing the something about the total training volume to continue progressing.

    8) You don't always have to go to failure; there are occasions when leaving a little gas in the tank can be beneficial. Simply shortening the rest periods and/or adding a set or two can keep the exertion level high without providing all the negative effects that going to failure causes; this is the same basic idea as not doing negatives all the time. Alternating periods of high-exertion and low-exertion can be more beneficial than going all-out every time.

    9) It won't hurt to incorporate other types of training into your routine on occasion; training with Olympic lifts, or other "unorthodox" methods can be of benefit to bodybuilders. You don't have to do it all the time, but it can provide a nice change of pace.

    --------------------------

    Power
    Last edited by PowerManDL; 07-23-2001 at 07:15 PM.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

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    galileo: hate

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  3. #2
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    Excellent post!

  4. #3
    bone crusher
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    power, cool info!

    I have a question though. I thought that hgh production is suppressed by insulin. Thus this would mean that consumption of carbs during a workout would actually reduce growth hormone production from your heavy compound lifts. What do you think?

    many thanks

  5. #4
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    Great post here

  6. #5
    Player Hater PowerManDL's Avatar
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    Originally posted by the doc
    power, cool info!

    I have a question though. I thought that hgh production is suppressed by insulin. Thus this would mean that consumption of carbs during a workout would actually reduce growth hormone production from your heavy compound lifts. What do you think?

    many thanks
    I think its a technique that should be used when called for--

    As you said, insulin is an hGH antagonist, so it's one of those "which is more important at the moment" things--

    If you're doing something that might cause a lot of cortisol to be released, say an unusually high volume routine, it might be prudent to keep the carbs coming in.

    But if you're doing a low volume growth workout, concentrate on letting the hGH circulate to maximize that effect.

    Power
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  7. #6
    Baby Seal Clubber ElPietro's Avatar
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    well i didn't read your whole post power but would it be wrong to say:

    size = lift heavy + eat lots

    or am I way off on this one?
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

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  8. #7
    Player Hater PowerManDL's Avatar
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    sigh--- look, I just posted this because some here do like to know a bit more than the caveman approach. I'm sorry if useful advice offends people on this board.

    Power
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  9. #8
    Senior Member Cackerot69's Avatar
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    Don't mind the cavemen...

  10. #9
    bone crusher
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    makes sense power. i see what your saying. thanks for the explanation!!

  11. #10
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    Thanks for your observations, Power. We appreciate it

    I could give all to Time except - except
    What I myself have held. But why declare
    The things forbidden that while the Customs slept
    I have crossed to Safety with? For I am There,
    And what I would not part with I have kept.

    --Robert Frost

  12. #11
    Senior Member Bigmofo's Avatar
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    However, any lift that maximizes the TUT or tension-time curve will have this effect. The important thing to remember is to minimize negative training, as it can be detrimental if done consistently.
    Ouch....where is Chris??

    Extremely cool info!!

  13. #12
    Administrator chris mason's Avatar
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    No comment.

  14. #13
    Senior Member Cackerot69's Avatar
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    BTW, everything in that post was great info...

  15. #14
    Focus on your goals El Kelio's Avatar
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    Just asking :
    Do u forgot points 9 & 10 ?



    Keep pumping !

  16. #15
    Cardio bunny Alex.V's Avatar
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    Originally posted by chris mason
    No comment.
    *Hands chris a gold star for self restraint*

    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
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  17. #16
    MulletII - AKA Ninja Boner Gyno Rhino's Avatar
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    So get big and prove it..

  18. #17
    Lord Kel Masters Sayiajin Prince's Avatar
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    ; but that you're better off keeping with the same exercise and just changing the something about the total training volume to continue progressing.
    wut do u mean by this?

    is this against muscle confusion in terms of switching up exersises like bb curls and db curls?
    "The whole jedi thing was just not compatible with my lifestyle. My master was jelous he was always holding me back, -"be mindfull of the future, but live in the present"- what the hell does that mean? I even got my arm cut off...it just sucked. So i switched to the dark side and i havent looked back once...Now i am shooting lightning from my fingertips, choking people over the phone, i even get to wear a cape.....its just boss. My name is Anikin skywalker and i am a sith lord."

    "i have the sex drive of 10 rabbits on viagra"

    age: 19
    height: 5'8'' (im lieing its probably 5'7'')
    weight: 159-165 lbs (morning and day)
    bodyfat: 8.6
    bench:315
    squat:405
    Deadlift:500

    goals for end of the year 405/500/600 at 170-175(with the 8pack)

    other: dips 3 and a quarter plates for 4 reps

  19. #18
    Proud Father Maki Riddington's Avatar
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    Originally posted by Sayiajin Prince

    wut do u mean by this?

    is this against muscle confusion in terms of switching up exersises like bb curls and db curls?
    *** I'm assuming what is meant by this statement is that when you switch exercises your nervous system must under go the learning process of cordinating motor units.

    In other words , it must learn a new movement pattern which will take you a step back instead of a step forward in your quest for muscle hypertrophy.

    Hope that helped.
    Maki Fit Blog

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    "Soli Deo Gloria"
    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
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  20. #19
    Lord Kel Masters Sayiajin Prince's Avatar
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    i switch my routine every week
    bb to DB presses, i thought this made u grow more?

    i thought that if ur muscle adapts to a certain movement then the nervoussystem takes over and u lose the actual feeling of it and then gains are hampered

    wuts everyone's opinion on this
    "The whole jedi thing was just not compatible with my lifestyle. My master was jelous he was always holding me back, -"be mindfull of the future, but live in the present"- what the hell does that mean? I even got my arm cut off...it just sucked. So i switched to the dark side and i havent looked back once...Now i am shooting lightning from my fingertips, choking people over the phone, i even get to wear a cape.....its just boss. My name is Anikin skywalker and i am a sith lord."

    "i have the sex drive of 10 rabbits on viagra"

    age: 19
    height: 5'8'' (im lieing its probably 5'7'')
    weight: 159-165 lbs (morning and day)
    bodyfat: 8.6
    bench:315
    squat:405
    Deadlift:500

    goals for end of the year 405/500/600 at 170-175(with the 8pack)

    other: dips 3 and a quarter plates for 4 reps

  21. #20
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    Very informative post. A question I have is on (3) where you state that capillarization growth is stimulated by ultra-high-reps. At what % should you be doing this ultra-high-reps? Obviously, you won't be doing 80%-90% of your 1RM. Would 50% of your 1RM seem appropriate to this type of training?

  22. #21
    Player Hater PowerManDL's Avatar
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    The information I have suggests it works best from 30-50% of your 1RM.

    Power
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  23. #22
    Senior Member Cackerot69's Avatar
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    "i thought that if ur muscle adapts to a certain movement then the nervoussystem takes over and u lose the actual feeling of it and then gains are hampered"

    The complete opposite.

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