The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s 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
    Hot as FCUK Shark's Avatar
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    Advice on my new routine

    I was wondering if I could get some advice on my new routine: i just came off of a cut and am starting a pretty clean near maintenance calorie bulk.

    Monday:
    Bench press (Barbell of dumbell 4 sets of 8)
    Fly's (4 sets of 8)
    Skulls crusher (4 sets of 8)
    Tricep Pulldown (4 sets of 8)
    Military press (4 sets of 8)

    Tuesday:
    Off / Light cardio (walking jogging)

    Wednesday:
    Squats (4 sets of 8)
    Dead Lifts (4 serts of 8)
    Seated Rows (4 sets of 8)
    Bicep Curls (4 sets of 8)
    Preacher (4 sets of 8)

    Thursday:
    Off / light cardio (walking jogging)

    Friday:
    Same as Monday

    Saturday:
    Off / Light cardio

    Sunday:
    Same as Wednesday

    I can only lift on Mon/Wed/Fri/Sun and i have found that for my body i really do increase better if i do each muscle group twice a week. Maybe its age/genetics/body coompositon but i always have responded better. Also, my diet is in order and i'm doing about 40/30/30 at around 3k cals. 6'3", 22 years old.

    Thanks.
    Last edited by Shark; 02-04-2004 at 02:26 PM.

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  3. #2
    Hot as FCUK Shark's Avatar
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    Come on people, no suggestions?

  4. #3
    Senior Member
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    Seems to emphasize pressing too much over pulling-- you devote an entire workout to pressing and then cram in legs/back into the other single workout. If you're bulking I'd focus more on the legs and back musculature.

  5. #4
    Rale
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    If I we're you I would not do Deadlifts and Squats in the same day. Rotate them. Both are heavy compound lifts which require a lot of energy.

  6. #5
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    too much triceps work on monday


    forget the curls and do pullups


    i have been doing opposites which i have found more fun

    so after bench do seated rows etc so you are doing the opposite muscle groups

    but really I am not an expert on this

    also deads and sqauts want to be on seperate days if you are going to give it your all
    Never violate a woman, nor harm a child. Do not lie, cheat or steal.These things are for lesser men.Protect the weak against the evil strong.And never allow thoughts of gain to lead you into the pursuit of evil."

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  7. #6
    Porn Star YatesNightBlade's Avatar
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    Your doing too many body parts in one day. Split it more.
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    'Over thinking, over analyzing separates the body from the mind'

  8. #7
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    Split it up to a 3 day split. You'll hit a muscle group twice every third week. Over a month's time, you will hit each group 5-6 times instead of 8. However, by splitting it up more, you can hit them harder.
    Monday: Workout 1
    Wed: Workout 2
    Fri: Workout 3
    Sun: Repeat

    That way, you can separate the squats from the dl and then do more leg work on a separate leg day. You can then do much more for your back. You might try a back/bi chest/tri/shoulder and leg routine. Or, if you aren't wiped out on your leg day, try shoulders then. There's a recent thread where advice was given on arranging a 3 day split.

    Monday: Flat bench, incline bench, flyes, skull crushers, tricep pull down, military press, side laterals.
    Wed: Squats, leg presses, hack squats, reverse curls, sldl, calf raises.
    Fri: DL, pullups, cable rows, barbell curls, concentration curls.

    I'd work in the 6-8 rep range, 2 or 3 sets and go heavy.
    Last edited by TheBug; 02-05-2004 at 07:43 AM.
    Winners train. Losers complain.

  9. #8
    King Nothing ericg's Avatar
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    Or you can do a true Push/Pull split...

    Push days:

    Chest (bench, flyes, dips, inclines)
    Front/Side delts (overhead press, lateral raises, front raises, upright rows)
    Triceps (skulz, pushdowns, french press, cgbp..)
    Quads (squats, extensions, hack squats
    Calves
    Abs

    Pull Days:

    Back (chins, pullups, rows, deadlifts)
    Biceps
    Hammies (sldl, leg curls, ghr)
    Rear delts (BO db raises)
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

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  10. #9
    Hot as FCUK Shark's Avatar
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    Ok, i'm going to bite the bullet and just sign up for the 7 day a week gym member ship. Now consdiering that I will be able to work out 7 days a week, how about this split as a way to do stuff twice a week but still break up the exercises more.

    Monday
    Flat Bench 3X6
    Nautilus Fly 3X6
    Skull Crushers 3X6
    Tricep Press 3X6
    Jogging 20min


    Tuesday
    T-bar Row 3X6
    Pull Downs 3X6
    Dead Lifts 3X6
    Bicep Curl 3X6
    Pulls Ups 3X6
    Jogging 20m


    Wednesday
    Military 3X6
    Rear Delts 3X6
    Squats 3X6
    Calves 3X6
    Jogging 20m


    Thursday
    OFF


    Friday
    Flat Bench 3X6
    Nautilus Fly 3X6
    Skull Crushers 3X6
    Tricep Press 3X6
    Jogging 20m


    Saturday
    T-bar Row 3X6
    Pull Downs 3X6
    Dead Lifts 3X6
    Bicep Curl 3X6
    Pulls Ups 3X6
    Jogging 20m


    Sunday

    Military 3X6
    Rear Delts 3X6
    Squats 3X6
    Calves 3X6
    Jogging 20m


    I took the advice of lowering my sets and reps and this should be a better split for all the muscle groups. Again, i know it looks like overtraining but I don't have a spot and I can't really take any lifts to the intenstiy that i would like so from experience my body grows more from twice a week per muscle group.

    Suggestions?

  11. #10
    Rale
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    You're going to workout six days in a row then have one day off? I think overtraining might be a problem here....

  12. #11
    is numero uno Saint Patrick's Avatar
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    I think you're emphasizing upper body over lower body a little too much...
    Age:30
    Height: 5'7"
    Weight: Not Big Enough
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  13. #12
    Rale
    Join Date
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    Quote Originally Posted by Saint Patrick
    I think you're emphasizing upper body over lower body a little too much...
    I agree. Overall there is very little legs in your routine compared to your upper body.

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