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
    On My Way...
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    Please help me see a mass building routine

    Hi everyone, please help me take a look at my mass gaining plan and see how is it.

    Monday: Chest & Upper Back
    Wednesday: Legs & Lower Back
    Friday: Delts, Triceps and Biceps

    Monday:

    1) Flat Barbell Bench Press: 15 (Warm Up), 10, 2 x 6-8
    2) Flat Flyes: 10, 2 x 8
    3) Weighted Bar Dips: 2 Sets to Failure (10 Reps at least)
    4) Pec Decks: 2 x 8
    5) Push Ups: 1 Set to failure (form of stretching)

    Overall Sets for Chest: 11

    1) Wide Grip Pulldowns OR Chins: 8, 6, 6 OR 2 Sets to Failure
    2) Close Grip Pull Ups: 2 Sets to Failure
    3) Bent Over Dumbbell Row: 10, 2 x 8

    Overall Sets for Upper Back: 7-8

    Wednesday:

    1) Squat: 15 (Warm Up), 12, 10, 8, 6
    2) Deadlift OR SLDL: 12, 2 x 8
    3) Leg Press: 12, 10
    4) Hyper Extensions: 2 x 10
    5) Calf Raises: 2 x 15

    Overall Sets for Legs & Lower Back: 13

    Friday:

    1) Seated Dumbell Presses/Flyes: 10, 2 x 6-8
    2) Side Lateral Raises: 2 x 6-8
    3) Upright Rows: 2 x 8
    4) Shrugs: 2 x 15
    5) Skull Crushers: 10, 8, 6
    6) Close Grip Bench Press: 10, 2 x 6-8
    7) Pressdowns (optional): 1 x 10
    7) Barbell Curls: 10, 8, 6
    8) Preacher Curls: 8, 6, 6
    9) Hammer Curls: 10
    10) Wrist Curls: 2 x 12

    Overall Sets for Delts and Arms: 24

    What do you think? Am I over training it? I will also train Abs 2-3 times weekly doing good ol weighted crunches and leg raises. Please correct any flaws!
    Hey there

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  3. #2
    MA's Bionic Creation syntekz's Avatar
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    Ya; you are overtraining. You are doing the most sets on your smallest muscle groups compared to largest.

    24 sets in a day will keep you in the gym for hours.

  4. #3
    MulletII - AKA Ninja Boner Gyno Rhino's Avatar
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    I would also add three sets of 1ml of Synthol injections a week.
    Founding Member and CEO of the FFFA

    "All that matters is beauty on the inside! Outside beauty doesn't matter!"
    ~This is something ugly people say to feel better about themselves...

    "Strength and size don't matter! It's not fair to judge training knowledge based on strength and size!"
    ~This is something wussy people say to feel better about themselves...

    Pearls of Wisdom...


    Resident Ninja Demon (with a pet Radioactive Sloth) and SchlonkeyMaster of WBB!

    Rock is my 'Big Viking Brother', and not in a homo-esque way.

    And no COLON jokes, bastards!

  5. #4
    On My Way...
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    Wow those are some fast replies!

    Hmmm, can you give me some modifications please? I'm kinda stuck
    Hey there

  6. #5
    As I Am Paul Stagg's Avatar
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    How old are you?

    How long have you been lifting?

    Stats?

    Any considerations with respect to injury or form?
    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.

  7. #6
    On My Way...
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    No injuries
    Hey there

  8. #7
    As I Am Paul Stagg's Avatar
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    Give this a shot:

    Day 1:
    Squat 2x15
    Leg press 2x8
    SLDL 3x8
    Leg curl 2x8
    Calf raise 2x10
    Crunch 2x8

    Day 2: Rest

    Day 3:
    Bench press 3x8
    Dip 2x8
    OH press 3x8
    CGBP 3x8


    Day 4:Rest

    Day 5:
    Deadlift 5x5
    Chin 3x8
    Row 3x8
    Shrug 2x8

    Days 6, 7, rest.

    Add, delete, substitute lifts as you see fit, but this should be a nice start.

    Work hard in the gym. Add weight every week.

    Address your diet. You need to eat to gain... perhaps start a thread in the diet forum?
    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.

  9. #8
    Devastatingly Hardcore KryptoAllez's Avatar
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    Okay first off, question, is this working for you? Are you seeing results? If yes, and you are getting properly recovered by the time you work out the body part again, then you don't need to change anything. If something is working then you are doing fine. However if you keep using the same routine, same exercises, you will eventually hit a plataeu where you find you are no longer making gains.

    Here are some suggestions:

    For chest, make sure you keep switching back and forth between using barbells and using dumbbells. Do barbells for two weeks then do dumbbells for two weeks. Also, don't forget to include incline bench and dumbbell presses and flies otherwise you will end up with an underdeveloped upper chest. You can also use the cable machine for a good squeeze on flies.

    Make sure you use different exercises for back. I usually do 4-5 different exercises, there are so many, just make sure you switch around and use them all at one point or another. There are also machine rows, pulldowns, cable rows, and others I don't know the name of. Just make sure you don't skip particular exercises for long periods of time, you want to hit the muscle with as many angles as possible to end up with a symmetrical physique.

    For shoulders, tris, and bi's, I usually do 3-4 exercises per body part on them, it is up to you. IMO, there is no such thing as overtraining, just underrecovery. If you are doing so much that you are not recovering by the next time you need to work that particular body part, then back off a bit. Generally, the less body parts I do in one session, the more different exercises/sets I'll do. If I do 3 body parts in one session, then I'll usually only do 3 different exercises, 3 sets each for each body part.

    Hope this helps.
    Train Hard Or Go Home

  10. #9
    Wannabebig Member
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    Paul
    On that routine you posted, are all sets to failure?

  11. #10
    As I Am Paul Stagg's Avatar
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    Not necessarily.
    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.

  12. #11
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    PUSH PULL LEGS.

    I havent made any gains in a while as far as weight. I dont look bigger either. WTF. I have only been getting about 4 hours of sleep a night. Could that really hurt me?

  13. #12
    . Delphi's Avatar
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    I have only been getting about 4 hours of sleep a night. Could that really hurt me?

    Do you nap during the day? Everybody recommends getting 8 hours of sleep each night. It is absolutely impossible for me to sleep more than 6 hours without taking something to knock me out. If I do sleep more than about 6 hours, I have slept in the same position most of the night and I wake up sore as hell. Anybody else out there the same way?


    Insomniacs unite! :o

  14. #13
    Proud Father Maki Riddington's Avatar
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    Cackerot????
    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
    Senior Member Cackerot69's Avatar
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    Maki????

  16. #15
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    No I dont take naps either. I usually go to bed around 1-1:30 and fall asleep at 2, then get up at 5:50.
    Last edited by greg kaiser; 09-22-2001 at 06:04 AM.

  17. #16
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    ZAP!
    Last edited by Paul Stagg; 09-24-2001 at 09:15 AM.

  18. #17
    Geordie The_Chicken_Daddy's Avatar
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    majsi98: outnumber tuttut
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  19. #18
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    is my imagination or I am seeing nothing

  20. #19
    Geordie The_Chicken_Daddy's Avatar
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    Not nice.
    Last edited by Paul Stagg; 09-24-2001 at 09:16 AM.
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  21. #20
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    HAve I offended you?

  22. #21
    Player Hater PowerManDL's Avatar
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    I agree with majsi. More of it is psychological than anything else.

    There is a physical basis, but doing 6 sets for a body part every week, as a lot seem to consider "overtraining," isn't going to do it.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

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  23. #22
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    Ditto

  24. #23
    Geordie The_Chicken_Daddy's Avatar
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    Damn Pauly. tuttut

    I'm gonna kick yo' ass boy.
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  25. #24
    As I Am Paul Stagg's Avatar
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    No, you are not.

    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.

  26. #25
    Geordie The_Chicken_Daddy's Avatar
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    haha!

    I swear Pauly, if i was in Baltimore, I would hunt you down and hump you like the dawg that you are!
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

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