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 5 of 5
  1. #1
    Senior Member unshift's Avatar
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    Apr 2003
    Location
    Boston, MA
    Posts
    695

    need some advice on lifting routine

    hey guys,

    i need a little advice on my lifting routine.

    my goals are to lose as much fat as possible (i'm overweight) while developing my strength. body composition changes a plus, but adding huge amounts of muscle isn't necessary

    here's the tentative schedule:

    MONDAY: chest/triceps
    - 3 x 8 flat barbell bench press
    - 3 x 8 flat dumbbell bench press
    - 3 x 8 incline dumbbell bench press
    - 3 x 8 decline dumbbell bench press
    - 3 x 8 bent-over triceps extension
    - 3 x 8 triceps pulldown
    - 3 x 8 triceps pushdown
    - 3 x 8 triceps dip
    - 10-20 mins moderate cardio

    TUESDAY: abs/cardio
    - 3 x 10 decline situps
    - 3 x 15 crunches
    - 20 mins moderate cardio
    - 20 mins HIIT

    WEDNESDAY: back/biceps
    - 3 x 8 front pulldown
    - 3 x 8 bent over row
    - 3 x 8 close-grip bent over row
    - 3 x 8 shrugs
    - 3 x 8 preacher curl
    - 3 x 8 hammer curl
    - 3 x 8 barbell curl
    - 3 x 8 dumbbell curl
    - 10-20 mins moderate cardio

    THURSDAY: abs/cardio
    - 3 x 10 decline situps
    - 3 x 15 crunches
    - 20 mins moderate cardio
    - 20 mins HIIT

    FRIDAY: shoulders/legs
    - 3 x 8 dumbbell shoulder press
    - 3 x 8 lever shoulder press
    - 3 x 8 front raise
    - 3 x 8 lateral raise
    - 4 x 8 squats
    - 3 x 8 leg press
    - 3 x 8 leg extensions
    - 3 x 8 hamstring curl
    - 3 x 8 deadlift
    - 3 x 15 calf raise

    SATURDAY: cardio
    - 20 mins moderate cardio
    - 20 mins HIIT

    SUNDAY: off

    i do this first thing in the morning on an empty stomach (feels best for me that way)

    i know it seems like i do too many exercises, but so far i still have energy at the end of my workouts in which the weight lifting portion takes about an hour and fifteen minutes. i dont lift THAT much weight, so it all evens out.

    the question i have is about the cardio, is it properly placed? i'm just adding it in now. i've heard good things about HIIT and read the thread on this board about it (and it confused the hell out of me...) so i'm just looking for some tips to maximize fat loss. i know i want to incorporate it into my workouts, i just don't know when the best time is

    thanks in advance for any tips you guys might have!

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  3. #2
    Gymaholic Workhorse's Avatar
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    Sep 2002
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    The Great White North
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    Most people recomend you do cardio after your workout...that seems to be the general concensus as to what the best time for it is. You're right in doing it first thing in the morning, it will allow for the most fat loss for you.

    I do agree with you though, it does seem like a lot of weight-training. I would be worried about over training. Just as a rule of thumb, try for about 12 working sets for big muscle groups like back and chest and about 9 working sets for smaller ones like bi's and tri's. Just my $0.02. Good Luck!!
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  4. #3
    Wannabebig Member
    Join Date
    Dec 2002
    Location
    Somerville NJ
    Posts
    33
    I kind of agree with Workhorse. I agree about training in the morning. I think you are doing way too much for weights. I have found that 8sets for big muscle groups and 4-5 for small is more than enough if you are training hard enough.

    Just my 2 cents !

  5. #4
    Banned
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    Mar 2002
    Location
    Kitchener, ON
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    11,342
    IMHO:

    - way too many sets overall... you'll be in the gym 2 hours at a time with that schedule
    - give legs their own day
    - reduce the # of isolation exercises
    - post your diet

  6. #5
    Senior Member unshift's Avatar
    Join Date
    Apr 2003
    Location
    Boston, MA
    Posts
    695
    Originally posted by Callahan
    - post your diet
    meal 1, post workout, 10am:
    met-rx shake
    cheerios
    assorted fruit

    meal 2, 12pm:
    big salad
    4-6 slices turkey (i get it sliced very thin)
    peanut butter sandwich
    assorted fruit

    meal 3, 3pm:
    turkey sandwich
    2-3 whole eggs

    meal 4, 5pm (family dinner):
    chicken/beef
    side salad
    side of veggies

    meal 5, 7pm:
    leftover chicken/beef
    cup of cheerios
    2 slices whole wheat bread

    meal 6, 10pm:
    met-rx shake
    peanut butter sandwich
    cup of milk

    the goal is 2800-3000 cals to start and then tweak to see what it takes to get down 3lbs/week (i have a high fat percentage, roughly 30-40%, so i should naturally take off more than 1lb/week i would think)

    as for overdoing it with the weights... i'm on that weight routine now and feel pretty good. i don't lift with very heavy weights and like to get variation

    for example, my chest routine is 3x8x135-155 with the bar, 3x8x60 with dumbbells, 3x8x45-50 dumbbell incline, 3x8x45-50 dumbbell decline. from my experience i just get a much better workout doing lighter weights and more exercises than just doing a couple really heavy lifts (also note im not trying to add tons of muscle... i'm trying to lose fat!)

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