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
    Senior Member
    Join Date
    Feb 2002
    Location
    Vancouver and Bogota
    Posts
    131

    How does this program look? Please help.

    Okay,

    This is a 4 day program. I work out on Monday, Wednesday and Friday. My 4th gets done on the 2nd Monday and I start over on Wednesday and so on.

    Day 1: legs/back/biceps
    squat
    stiff leg dead
    dumbell row
    lat pull
    ez bar curl

    Day 2: chest/triceps/shoulders
    flat dumbell press
    dips
    skull crushers
    military press
    upright row

    Day 3: legs/back/biceps
    deadlift
    lunge
    pull up
    bent over row
    incline curl

    Day 4: chest/tricpes/shoulders
    incline press
    chest flys
    seated tricep extension
    military press
    rear lateral raise

    Calves to be done on Mondays
    Abs to be done on Wednesdays
    Forarms to be done on Fridays

    What do you guys think of this? I never liked working a body part only once a week. I work out alone so I can't get the intensity because of lack of a spotter so I want to work out each body part more. This program ends up working each part about 1.5 times a week. I could like to include more olympic movements but I'm not sure where I should put them in.

    If I'm missing something important or if I should substitute one exercise for another please let me know.

    Thanks


    EDIT

    Should I maybe switch shoulders and biceps? I find that after doing chest and triceps that my shoulders are very weak. I also find that after doing back that my biceps are like jello. Maybe it would be a good idea to switch them?
    Last edited by Coleman; 02-12-2004 at 10:11 PM.

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  3. #2
    As I Am Paul Stagg's Avatar
    Join Date
    Dec 2000
    Location
    Baltimore, MD, USA
    Posts
    8,668
    I like it
    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.

  4. #3
    Neollagnailati
    Join Date
    Dec 2003
    Location
    Princeton, NJ
    Posts
    671
    Me too. What do you think about doing military press before skull crushers, since you use triceps in military press and they're mainly targeted in skull crushers?

  5. #4
    Proud Father Maki Riddington's Avatar
    Join Date
    Jan 2001
    Location
    Vancouver, B.C.
    Posts
    5,323
    It's fine, but what are your weak points and does this program address them? Do the stronger muscle groups continue to get stronger and the weaker ones play catch up?
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    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

  6. #5
    Senior Member
    Join Date
    Feb 2002
    Location
    Vancouver and Bogota
    Posts
    131
    Italian,

    Doing military press before triceps is a great Idea. It never crossed my mind. I'll have to do that for sure. It should cure the problem I was having. Thanks for the advice.

    Maki,

    I'm just starting out lifting seriously. I've lifted before but have never been dedicated so this is going to by my first REAL go at it. I don't really know what my weaknesses are. I would say my arms, chest and shoulders are fairly weak but my back and legs are pretty good.

  7. #6
    Wannabebig Member
    Join Date
    Oct 2002
    Location
    Ohio
    Posts
    3
    I think that is a good program. You have a good range of midrange, contracted, and stretch movements over the 4 days. If you are having trouble finding a spotter just ask somebody in the gym when you are on your last set going for those last reps. Most people are more than happy to help.
    ~UberMensch

  8. #7
    Proud Father Maki Riddington's Avatar
    Join Date
    Jan 2001
    Location
    Vancouver, B.C.
    Posts
    5,323
    Well if you're fairly new then stick with this until you know excatly what your weak point are.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    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

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