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
    SFW! drew's Avatar
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    Please advise/critique this routine

    I'm looking to do each part twice a week. I really want to increase strength in my upper body while continuing to grow. I tend to recover very quickly from my workouts and would like to up the volume per week. Any advice is welcome. I don't plan to start this new routine until the first of the year. Thanks in advance. (I'm currently doing WBB 1 and am still making good gains)

    Monday Legs/Abs Squat 2x8
    Hack Squat 2x8
    Leg Curl 2x8
    Standing Calve Raise 2x10
    Seated Calve Raise 2x10
    Balance Ball Crunch 3x15
    Hanging Leg Raise 1x15

    Tuesday Chest/Triceps Bench Press 2x8
    Incline DB Press 2x8
    Pec Deck Flyes 2x8
    Dips (WG) 2x8
    Dips (NG) 2x8
    DB French Press 2x8
    Cable Pushdown 1x15

    Wednesday Back/Biceps Deadlift 2x8
    Pullup 20-25
    DB Row 2x8
    Shrug 3x10
    Incline DB curl 5x5
    BB curl 2x8

    Thursday Legs/Shoulders Box Squat 3x5
    Speed Squat 1x20
    Leg Press 3x5
    Leg Curl 2x8
    Arnold Press 2x8
    Front Raise 3x10
    Lateral Raise 2x8

    Friday Chest/Back Incline Bench Press 2x8
    Decline Bench Press 2x8
    Pec Deck Flyes 3x10
    Dips 2x8
    Pullup 20-25
    Pulldown 4x5
    Cable Row 2x8
    Pullover 1x15

    Saturday Biceps/Triceps Close Grip Bench 2x8
    DB Kickback 2x8
    Pushdown 1x15
    BB Curl 4x5
    Preacher Curl 4x5
    Hammer Curl 1x10

    Sunday Off

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

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  3. #2
    HomeYield WillKuenzel's Avatar
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    If you want to do stuff twice a week, I think you'll have to cut back the volume a bit. Also on days like chest/back, alternate bodyparts. Don't do all chest first then back. Do a chest exercise then a back exercise and then the following week switch the order so that you start with back first.

    For Thursday, I'd do shoulders first. The stuff for legs should mostly be like active recovery and failure probably shouldn't be a goal.
    What is elite?
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  4. #3
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    pretty much the same thing i was already thinking

    volume looks fine, i wouldnt even be scared to bump things up to 3 sets each, as long as your eating and sleeping well it should be fine. jugle around with the volume if ya want to see what works well for you.

    also like he said mix up exercise orde from time to time to keep the body guessing
    Why live if one can not Deadlift?- John Paul Sigmasson

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  5. #4
    SFW! drew's Avatar
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    OK. Thanks for the tips HY and Corey. I'll mess around with it a bit.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  6. #5
    little man pruneman's Avatar
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    Deads?

    ...had to put that in after reading your journal
    The world acording to prune

    If you can't be a good example, at least be a terrible warning.

  7. #6
    SFW! drew's Avatar
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    Haha. Deads are the first pull on Wednesday. I only have them once a week, as well as full squats. I don't want to overdo it with those two lifts. Especially since I've had such great progress doing them once a week.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  8. #7
    little man pruneman's Avatar
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    oops...didnt' see them up there. i completely agree. once a week is enought for deads and full squat. You keep doin those things and its just a matter of time til you turn into a monster!
    The world acording to prune

    If you can't be a good example, at least be a terrible warning.

  9. #8
    zen idiot Scott S's Avatar
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    Volume looks okay to me too. The only thing I'd be concerned about is that you're using your triceps every day from Thursday to Saturday.

    Perhaps if you moved your rest day in there somewhere you'd be fine.

  10. #9
    Bodybuilding Mythbuster
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    I agree. That is a lot of tricep work...but personally I'd be more concerned about your shoulders. They are doing an awful lot of work every week. You are using them five times a week, together with a ton of volume. If I were doing your routine, I would drop direct shoulder work altogether, as they are getting plenty of work from all the chest and back lifts (to say nothing of the arm work) that you are doing.


    Anyway maybe something to consider should you find shoulder development stagnating or going very slowly.

  11. #10
    Wannabebig Member
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    Personnally i could never do deadlifts on wednesdays followed by legs on thursdays

  12. #11
    SFW! drew's Avatar
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    Thanks for the tips guys. Yeah, it does seem like a lot of tricep work now that you mention it. Maybe I'll drop one session in favor of a second abs day.

    I'll keep an eye on the shoulders, thanks.

    The second leg day, as HY suggested is going to be more of an active recovery, so probably won't have much harm doing it the day after DLs. Plus, after pulling all that weight with the Deads, I always feel a major itch to get back in the gym the next day.

    I'm still trying to rework this routine. I should be starting either the week after Christmas or the following week. Everything will, of course, be in my journal.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  13. #12
    As I Am Paul Stagg's Avatar
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    I think I would try to find a way to get another day off each week.

    Maybe go 3 on, 1 off, or 2 on, 1 off, and not rely on a 7 day week?

    Look at your pushing to pulling ratio, too.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
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  14. #13
    SFW! drew's Avatar
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    Well, I'd just as well lose day 6. I'd rather not try an 8-day week. Hard enough for me to keep track of Sunday through Saturday.

    Are you saying I have too many pulls? Should I drop something or just swap something out?

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  15. #14
    As I Am Paul Stagg's Avatar
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    Looks to me like more pushing than pulling. I'd even that out a bit.

    In general, you want your pushingulling ratio to be 1:1
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  16. #15
    Journalist galileo's Avatar
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    ulling rocks.
    Last edited by galileo; 12-03-2003 at 11:28 AM.

  17. #16
    As I Am Paul Stagg's Avatar
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    I haet emoticons.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  18. #17
    Player Hater PowerManDL's Avatar
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    I don't think that's going to be nearly as effective as you think.

    Frequent training doesn't mean that you can just take the normal split you do and do it twice a week.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

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  19. #18
    SFW! drew's Avatar
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    I really didn't think it looked like that much volume. What I'm doing now, it just always feels like I can come right back the next day.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

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