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 New Member HahnB's Avatar
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    Speed bench programs

    Does anyone know of any good speed bench routines? I have never really seriously done speed work before and I want to incorporate it in a routine for a few weeks. I was looking for ideas such as weight to use, sets etc...Hopefully this is going to help my 1rm bench and sticking points, any thoughts?
    My brother and I were brutal. I once chased him around the house with a spoon that I put on the burner. I burned that little pricks leg. -sharkall2003

    Then I saw a little african boy sleeping, and I thought...that is little Okeke. he is tired from herding all the goats and the big goat got away today - Rock

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  3. #2
    Player Hater PowerManDL's Avatar
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    You'll want to work with roughly 50-65% of your 1RM and achieve about 25 total reps with the best possible speed.
    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

  4. #3
    Wannabebig Member
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    on every speed day should u do a set of 20 rep max?
    Q: at what do you determine that you should stop bulking-up and eating bigger meals for mass, and start cutting?
    A: once i ran out of dumbells and all the olympic bars were all bent up i was like well might as well start cutting

    deadlift: 500
    squat: 455
    bench: 295

  5. #4
    Wannabebig New Member HahnB's Avatar
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    Originally posted by PowerManDL
    You'll want to work with roughly 50-65% of your 1RM and achieve about 25 total reps with the best possible speed.
    Ok, sounds good. I tried it yesterday with 115 which seemed a tad too light but I wasn't sure what %of my 1rm to use. I'll go with 120 and try it, when you say 25 reps are you meaning to divide that into 5 sets of 5- or one big set of 25?
    My brother and I were brutal. I once chased him around the house with a spoon that I put on the burner. I burned that little pricks leg. -sharkall2003

    Then I saw a little african boy sleeping, and I thought...that is little Okeke. he is tired from herding all the goats and the big goat got away today - Rock

  6. #5
    Player Hater PowerManDL's Avatar
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    It means you'll have accomplished 20-25 reps with quality speed when you're done.
    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
    Wannabebig Member
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    I know my speed isn't the same as your speed routine, but what I do for speed day is I take the like 70% of my max and perform 6 sets of singles, I try to lift as fast as I can with those singles, so its like I try to take a medium-heavier weight and try to drive it up as fast as I can for one rep each set. Its supposed to help me put up weight fast, even on max out days. I've noticed a difference since doing this.

  8. #7
    Banned KingJustin's Avatar
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    Hahn, usually you'll need to keep the reps down between 2-4 or so (Westside pretty much always uses 8 sets of 3 with 3 different grips).

    Here's a good article:
    http://www.elitefts.com/documents/be...part2_jimw.htm
    Last edited by KingJustin; 11-11-2003 at 06:28 PM.

  9. #8
    Wannabebig New Member HahnB's Avatar
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    Good info everyone, thanks.
    My brother and I were brutal. I once chased him around the house with a spoon that I put on the burner. I burned that little pricks leg. -sharkall2003

    Then I saw a little african boy sleeping, and I thought...that is little Okeke. he is tired from herding all the goats and the big goat got away today - Rock

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