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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Results 1 to 7 of 7
  1. #1
    Wannabebig Member
    Join Date
    Jun 2003
    Posts
    43

    Been training for three months, need a new routine.

    I started lifting seriously in January, and followed a good diet. This is the routine I was following during that time:

    Monday - Chest, Triceps
    2 sets incline dumbbell press
    2 sets flat bench dumbbell press
    2 sets lever chest press
    2 sets lever bench press

    2 sets dumbbell kickback
    2 sets lever triceps extension
    2 sets cable pushdown
    2 sets skull crushers

    Tuesday - Legs
    2 sets lever leg extension
    2 sets smith squat
    2 sets seated leg press
    2 sets dumbbell lunge
    2 sets lever lying leg curl

    Wednesday - Back, Biceps
    2 sets cable seated high row
    2 sets compound rows
    2 sets cable straight back seated row
    2 sets dumbbell lying row
    3 sets wide grip pull-ups

    2 sets dumbbell hammer curl
    2 sets dumbbell seated concentration curl
    2 sets lever preacher curl
    2 sets barbell preacher curl
    2 sets barbell reverse grip seated curl

    Thursday - Abs
    3 sets seated lever crunches
    3 sets decline bench crunches
    3 sets weighted dumbbell side bend

    Friday - Shoulders
    2 sets lever shoulder press
    2 sets lever lateral raise
    2 sets front dumbbell raise
    2 sets dumbbell shoulder press
    2 sets cable upright row

    I did mostly 2 heavy sets of 4 to 6 reps, but not max-ot. Should I change my routine around a bit and continue what I am doing or jump into max-ot? My gains started to level off a bit, so I am looking for some help.

    Thanks.

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  3. #2
    I wannabebig!
    Join Date
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    you could try one of the wbb routines.

  4. #3
    Senior Member Spartacus's Avatar
    Join Date
    Feb 2003
    Location
    Chicago
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    could check people's journals for ideas.

  5. #4
    Wannabebig Member
    Join Date
    Jun 2003
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    43
    Will I have good gains after the 12 weeks if I begin the Max-ot program? BTW, is it true that to get to the lbw you want, you multiply the desired weight x 18? Eg. 175x18 = 3150 calories needed to maintain/get to 175?

  6. #5
    Wannabebig Member
    Join Date
    Jun 2003
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    Most of my exercises are isolated. Would I yield better results if I do more compound exercises? Something like 4 compound exercises and 1 isolated exercise per body part?

  7. #6
    I wannabebig!
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    Jan 2001
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    personally i would add compound lifts such as bench,squat,dead and then add 1 or 2 accessory "isolation" exercises/

  8. #7
    Wannabebig Member
    Join Date
    Jun 2003
    Posts
    43
    How does this look:

    Monday - Chest
    Tuesday - Biceps
    Wednesday - Legs + Shoulders
    Thursday - Triceps
    Friday - Back

    I thought about switching the days around weekly so that it feels fresh every week. Is this a good idea?

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