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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Thread: HST Experiment

  1. #1
    Proud Father Maki Riddington's Avatar
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    HST Experiment

    Ok so this is what I have so far for the first week of 15s. We went through our first session last night where I pretty much got all of his 15 rep max lifts.

    His exercise selection is this:

    Squat
    Bench Press (flat)
    Close Grip Lat Pull Down
    Standing Hamstring Curl
    Seated Lateral Machine Raise
    Barbell Bent Rows
    Seated Calf Raise
    Tricep Cable Pressdowns
    Dumbell Bicep Wall Curl
    Dumbell Shrugs
    Leg Press

    He's getting his bodyfat test done this Sunday with me and I'll post his starting weight and bf. I'm working on his nutrition slowly. Generally I start with breakfast and work my way up to dinner slowly changing what my clients eat. I give them a list of foods for each meal group and then tell them that there must always be a 2:1 ratio between protein and carbs.

    Other then that I don't know what else there is to tell.
    Any questions or comments please feel free to post here so everyone including myself can learn.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "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!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

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  3. #2
    fat and small Blood&Iron's Avatar
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    Read the FAQ section of the HST forums. It has basically all the stuff Bryan's said on any number of aspects (The posts are from Blade, but they are actually Bryan's words) It should answer almost any question you have, and will undoubtedly give you some new ideas.

    Suggestions right off the bat:
    Don't do squats at every session. Haycock and a few others tried to ward me off from doing that, and I didn't listen. After the 15's were done, I'd learned my lesson. I'd alternate squatting and leg pressing, rather than doing both at every session. I'd also think about dropping a few exercises as you've got a bit too many for my taste.

    I don't like your exercise order either, but obviously that's more of a personal preference thing. What's your reasoning behind it?

    Make sure you're guy is eating a sufficient amount of carbs during the 15's. You need them for adequate lactic acid production.

    Also, I know it won't appeal to him (or you since you won't see him for a week), but after you finish testing his maxes make sure he does SD (9-12 days off) It's vital.

    We tend to think of Sisyphus as a tragic hero, condemned by the gods to shoulder his rock sweatily up the mountain, and again up the mountain, forever. The truth is that Sisyphus is in love with the rock. He cherishes every roughness and every ounce of it. He talks to it, sings to it. It has become the mysterious Other. He even dreams of it as he sleepwalks upward. Life is unimaginable without it, looming always above him like a huge gray moon. He doesnít realize that at any moment he is permitted to step aside, let the rock hurtle to the bottom, and go home.

    Parables and Portraits, Stephen Mitchell

  4. #3
    Proud Father Maki Riddington's Avatar
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    [QUOTE]Originally posted by Blood&Iron
    [B]Read the FAQ section of the HST forums. It has basically all the stuff Bryan's said on any number of aspects (The posts are from Blade, but they are actually Bryan's words) It should answer almost any question you have, and will undoubtedly give you some new ideas.

    *** In the process of doing this.

    Suggestions right off the bat:
    Don't do squats at every session. Haycock and a few others tried to ward me off from doing that, and I didn't listen. After the 15's were done, I'd learned my lesson. I'd alternate squatting and leg pressing, rather than doing both at every session.

    *** This is what I've planned. Leg press and squat alternated.

    I'd also think about dropping a few exercises as you've got a bit too many for my taste.

    *** That's because they will be switched at each session. in other words, I may do a bicep dumbell curl one day and a barbell curl on another day.

    I don't like your exercise order either, but obviously that's more of a personal preference thing. What's your reasoning behind it?

    *** It's not in order, I just listed it that way. I guess there will be a another post being made so I can clear up some things.

    Make sure you're guy is eating a sufficient amount of carbs during the 15's. You need them for adequate lactic acid production.

    *** Yup, he'll be sipping on some gatorade during his workout. Once his eating is in order I'll be incorperating a pre and post workout shake.

    Also, I know it won't appeal to him (or you since you won't see him for a week), but after you finish testing his maxes make sure he does SD (9-12 days off) It's vital.

    *** Yup, that'll be thrown in as well.

    Thanks for the input. Once I finish reading the archives I'll post again.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "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!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  5. #4
    Strongman
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    Don't forget abs Maki. They are kind of superfluous and totally person preference but they work big time in hst! There is nothing like doing a 5RM with some serious weight for your abs.
    Four-Time World's Strongest Man

  6. #5
    Proud Father Maki Riddington's Avatar
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    Well, I wanted to give him a SD week but it was useless to explain it to him. I figured he was pretty gung ho about the whole things so I skipped it. Maybe not the best idea but I will see how much it hurts him as I'm going to try to do 2 cycles of this program.

    Exercise selection is as:

    Squat
    Seated Lateral Machine Raise

    Bench Press (flat)
    Close Grip Lat Pull Down

    Standing Hamstring Curl
    Seated Calf Raise

    Tricep Cable Pressdowns
    Dumbell Bicep Wall Curl

    Dumbell Shrugs
    Cable Crunch

    The two exercises paired together are paired because I alternate between them. However, the last session I found that even with my calculations he still didn't have enough gas to get two sets down for each exercise. So I had him do 1 set for most of the exercises with 60 seconds rest inbetween. The gatorade he sipped on throughout his workout helped him imo as he had just finished breakfast an hour prior to arriving. It was mainly a protein based meal with some carbs.

    His squats are lagging as he can only squat the bar for 15 reps. Now, I'm not too worried about this because he's starting back into things so his strength shoud return fairly quickly.

    He missed his Sunday sesion because he forgot to change his clock forward an hour so we meet again tonight. I actually figured this would be a good idea as he'd get an extra day in to recouperate.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "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!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  7. #6
    Push powerlifting heathj's Avatar
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    Ready to lose fatty?

  8. #7
    Proud Father Maki Riddington's Avatar
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    Wrong journal skinny.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "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!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  9. #8
    fat and small Blood&Iron's Avatar
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    What the hell happened here?

    You kill him with your personal training advice?

    We tend to think of Sisyphus as a tragic hero, condemned by the gods to shoulder his rock sweatily up the mountain, and again up the mountain, forever. The truth is that Sisyphus is in love with the rock. He cherishes every roughness and every ounce of it. He talks to it, sings to it. It has become the mysterious Other. He even dreams of it as he sleepwalks upward. Life is unimaginable without it, looming always above him like a huge gray moon. He doesnít realize that at any moment he is permitted to step aside, let the rock hurtle to the bottom, and go home.

    Parables and Portraits, Stephen Mitchell

  10. #9
    Proud Father Maki Riddington's Avatar
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    Ok, so I've now moved onto the 10's.

    The 15's improved towards the last session but he has a real weak bench press and his biceps are weak as well. They are the only exercise which he happened to fail at even though he wasn't supposed to. I count failure if he didn't reach the designated number of reps (which in this case was 15).

    It seems that he has already increased his appearance in size. Mainly in the delt and upper arm region.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "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!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  11. #10
    Mike Henley MonStar's Avatar
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    Good luck with HST Maki, I am sure youll have good results with it.

    Hows the glucophage coming along?

  12. #11
    Proud Father Maki Riddington's Avatar
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    Oh ya, I've also rotated his exercises so that he doesn't do the same order everytime. This way if I find that one exercise is falling behind I can bring it up to par with the rest of his lifts in terms of progress. So if he failed on biceps one session it becomes first on the next session and makes the lift.

    I've also used one set for some sessions and two sets for others depending on how he's feeling. In other words, on session 3 I made him do one set for each muscle group. Then on session 4 I made him do 2 sets since he was fully recovered and rested.

    It's exam time for him.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "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!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  13. #12
    confused by simplicity bradley's Avatar
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    Is your client new to training? Will HST be the first structured routine that he has ever followed?

  14. #13
    Proud Father Maki Riddington's Avatar
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    No it's not, but it's his first program coming back from a year long hiatus.
    Maki Fit Blog

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    My articles on Wannabebig

    "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!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  15. #14
    fat and small Blood&Iron's Avatar
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    Originally posted by Maki Riddington
    Ok, so I've now moved onto the 10's.

    The 15's improved towards the last session but he has a real weak bench press and his biceps are weak as well. They are the only exercise which he happened to fail at even though he wasn't supposed to. I count failure if he didn't reach the designated number of reps (which in this case was 15).

    It seems that he has already increased his appearance in size. Mainly in the delt and upper arm region.
    I don't understand how he failed to hit 15 reps if you tested his maxes previously. I've NEVER had that happen if I tested my maxes beforehand. And I've done several cycles of HST while dieting.

    Can you give more specifics of his diet/training?

    EDIT: I forgot. Maybe it has something to do with skipping SD.
    Last edited by Blood&Iron; 04-16-2003 at 05:59 PM.

    We tend to think of Sisyphus as a tragic hero, condemned by the gods to shoulder his rock sweatily up the mountain, and again up the mountain, forever. The truth is that Sisyphus is in love with the rock. He cherishes every roughness and every ounce of it. He talks to it, sings to it. It has become the mysterious Other. He even dreams of it as he sleepwalks upward. Life is unimaginable without it, looming always above him like a huge gray moon. He doesnít realize that at any moment he is permitted to step aside, let the rock hurtle to the bottom, and go home.

    Parables and Portraits, Stephen Mitchell

  16. #15
    Proud Father Maki Riddington's Avatar
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    I tested his maxes on the bench press and was suprised when he failed on it. I had him start with a load that was 12.5 pounds lighter than his max. I think that we will be switching to dumbbells next cycle. He has long arms which makes it hard for him to hit his chest properly and when I've fatigued his shoulders triceps and lats before the bench I think that it plays a role in making or breaking his lift. So, I have to be very careful to always make sure that the exercise selection is dead on, otherwise I'll mess things up as I've done with his bench press.

    For his biceps it was because I placed them last in the exercise order on the last session of his 15's. If he had done them first when he was freshest he wouldn't have failed.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "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!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  17. #16
    fat and small Blood&Iron's Avatar
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    Originally posted by Maki Riddington
    I tested his maxes on the bench press and was suprised when he failed on it. I had him start with a load that was 12.5 pounds lighter than his max. I think that we will be switching to dumbbells next cycle. He has long arms which makes it hard for him to hit his chest properly and when I've fatigued his shoulders triceps and lats before the bench I think that it plays a role in making or breaking his lift. So, I have to be very careful to always make sure that the exercise selection is dead on, otherwise I'll mess things up as I've done with his bench press.

    For his biceps it was because I placed them last in the exercise order on the last session of his 15's. If he had done them first when he was freshest he wouldn't have failed.
    I'm still confused.

    Am I understanding correctly that you tested his maxes in a different order than you actually performed them during his workout? (Obviously, this would mess things up.)
    Last edited by Blood&Iron; 04-16-2003 at 07:48 PM.

    We tend to think of Sisyphus as a tragic hero, condemned by the gods to shoulder his rock sweatily up the mountain, and again up the mountain, forever. The truth is that Sisyphus is in love with the rock. He cherishes every roughness and every ounce of it. He talks to it, sings to it. It has become the mysterious Other. He even dreams of it as he sleepwalks upward. Life is unimaginable without it, looming always above him like a huge gray moon. He doesnít realize that at any moment he is permitted to step aside, let the rock hurtle to the bottom, and go home.

    Parables and Portraits, Stephen Mitchell

  18. #17
    Strongman
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    AND why would you have him start with biceps or any other small group???? No wonder he failed chest if he did tris and shoulders first...You gotta tweak this.
    Four-Time World's Strongest Man

  19. #18
    Proud Father Maki Riddington's Avatar
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    Originally posted by Blood&Iron

    I'm still confused.

    Am I understanding correctly that you tested his maxes in a different order than you actually performed them during his workout? (Obviously, this would mess things up.)
    *** Yes and no.

    I started off with the order I tested his maxes in but I found that by the time we got to a small muscle group like the biceps he was overall way too tiered. So what he should have been able to do then became far to difficult because of fatigue. To counter act this I started switching the order around so all the muscle groups progressed. In some sessions I only did one set while others I had him do two while moving the order around to ensure his progression of weights moved along. Now I'm having him do the 10's and so far he's fine. He's been moving up roughly 5 pounds every workout except for his bench press.

    You also have to keep in mind that I'm slowly tweaking his eating as he progresses and he's been skimping on his sleep as of late since it's exam time. I don't expect drastic changes in regards to his diet right away, however come the second cycle I should have him in line so that everything flows smoothly.

    Does that make more sense. I know I should have probably followed everything to the dot, but I find that so boring. I figured since we're doing two cycles that this first one would be a partial experimentation to see where his weaknesses lie.
    Maki Fit Blog

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    My articles on Wannabebig

    "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!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  20. #19
    fat and small Blood&Iron's Avatar
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    Originally posted by Maki Riddington


    *** Yes and no.

    I started off with the order I tested his maxes in but I found that by the time we got to a small muscle group like the biceps he was overall way too tiered. So what he should have been able to do then became far to difficult because of fatigue. To counter act this I started switching the order around so all the muscle groups progressed. In some sessions I only did one set while others I had him do two while moving the order around to ensure his progression of weights moved along. Now I'm having him do the 10's and so far he's fine. He's been moving up roughly 5 pounds every workout except for his bench press.
    If fatigue's too much of a factor, I say drop exercises. Particularly on the first cycle I'd just keep things simple. Maybe:

    Sumo deadlift
    Dip
    Chin
    DB Overhead Press
    Incline DB Curls
    Weighted Crunch
    Calf Raise

    1 set of each (Maybe more during the 5's)


    You also have to keep in mind that I'm slowly tweaking his eating as he progresses and he's been skimping on his sleep as of late since it's exam time. I don't expect drastic changes in regards to his diet right away, however come the second cycle I should have him in line so that everything flows smoothly.

    Does that make more sense. I know I should have probably followed everything to the dot, but I find that so boring. I figured since we're doing two cycles that this first one would be a partial experimentation to see where his weaknesses lie.
    Again, I think the first cycle should be done 'by the book.' There's good reasons for most of Haycock's suggestions. Once you see how you react to the 'baseline' routine, that's when you start tweaking.

    We tend to think of Sisyphus as a tragic hero, condemned by the gods to shoulder his rock sweatily up the mountain, and again up the mountain, forever. The truth is that Sisyphus is in love with the rock. He cherishes every roughness and every ounce of it. He talks to it, sings to it. It has become the mysterious Other. He even dreams of it as he sleepwalks upward. Life is unimaginable without it, looming always above him like a huge gray moon. He doesnít realize that at any moment he is permitted to step aside, let the rock hurtle to the bottom, and go home.

    Parables and Portraits, Stephen Mitchell

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