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 rapidshoter's Avatar
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    My old and new routine

    here my old one

    Monday
    Incline BB press 5 sets 8-10
    Chest flies DB 5 sets 8-10
    Dips 4-5 sets till failure

    Wednesday
    Military presses 5 sets 10
    Upright rows 5 sets 10
    lateral raises 5 sets 10
    shrugs 5 sets 10-15

    Friday
    Wide grip chinups 4-5 sets till failure
    Close grip chinups 4 sets till failure
    T-Bar row 4-5 sets 10

    I work arms and calves ever time i train.


    my updated one


    [Excercises in order of how i will do them] - 4 resembles the set no. and i keep the rep range from 8-11 (depends) i do (25 for calves)

    MONDAY (Chest & Tricep)
    -
    Close grip bench - 4
    Incline Chest BB - 4
    Single Arm Tricep Extension DB - 4
    Flat bench BB - 4
    Single arm cable extension - 4 (1 dropset)
    Flies - 4
    2 arm Rope cable extension 4 (1 dropset)

    TUESDAY (Cardio and abs/calves)
    -
    Ab crunches - 4
    Standing calf raises - 4 (25)
    Knee raises - 4 supersetted with Seated calf raises 4 - (25)
    Obliques - 4 supersetted with Donkey calf 4 - (25)
    30 min Cardio - 15 min on epelcital cycle, 15 min cycle

    WEDNESDAY (Shoulders)
    -
    Laterial raises - 4 (1 dropset) Supersetted with DB Shrugs (no dropset) [If i choose to do DB shrugs i will not do upright rows]
    Front raises - 4 (1 dropset)
    Upright rows - 4
    Military presses 4 (1 dropset)

    THURSDAY (Cardio and abs/calves)
    -
    Ab crunches - 4
    Standing calf raises - 4 (25)
    Knee raises - 4 supersetted with Seated calf raises 4 - (25)
    Obliques - 4 supersetted with Donkey calf 4 - (25)
    30 min Cardio - 15 min on epelcital cycle, 15 min arm rotation

    FRIDAY (Back & Biceps)
    Wide grip pull-ups - 4
    EZ Bicep curl - 4
    Seated row - 4
    seated Incline curls - 4 supersetted with Single arm row - 4
    Deadlifts - 4 superseted with concentration curl - 4
    T-bar row - 4 superseted with alternate dumbell curl - 4

    SATURDAY/SUNDAY (Legs - Cardio and abs)
    -
    Squats - 4
    Leg (QUADS) extension - 4
    Hamstring extension - 4
    leg press - 4
    Ab crunches - 4
    Knee raises - 4
    Obliques - 4
    30/20 min Cardio - 10/15 min on epelcital cycle, 10/15 min arm rotation


    I do warm ups on the following excercises incline bench, flat bench, miltary press, seated row, t-bar row, dead lifts, squats


    Comments welcome.
    Last edited by rapidshoter; 05-21-2004 at 09:49 AM.
    Saddam: "Bush is the real criminal"

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  3. #2
    Senior Member
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    looks good i think. added leg day which makes your new workout a million times better

  4. #3
    Senior Member geoffgarcia's Avatar
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    why are you mixing your bi/back and tri/chest workouts as opposed to doing back first then bi, chest first then tri?

  5. #4
    Senior Member rapidshoter's Avatar
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    ^ im very confused man, my brain is going mad ... i've read pages of endless information.

    And my biceps are very week compared to my back, i can't seem to increase the weight im stuck at 10 kb on each side of the EZ Bar.

    My arms on the whole are small compared to rest of body.
    Saddam: "Bush is the real criminal"

  6. #5
    En botella whey! Max-Mex's Avatar
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    My suggestion, do WBB#1. It's way better than what you are currently doing. Too many things to go through. WBB#1 is your best bet.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  7. #6
    Senior Member
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    I'd agree with Max-Mex. Unless you're an old hand at the iron game, this routine will probably hurt your intensity. I'd simplify and focus on working extremely hard on a smaller group of exercises.

  8. #7
    Senior Member
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    Jul 2003
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    Just took a look at your pics-- I don't know your goals, but I'd read up on stuff by McCallum, Leistner, Strossen, Toohey, etc.

    here's a link to a really good article (it's free)--
    http://www.cyberpump.com/preview/sense.html

  9. #8
    Senior Member cphafner's Avatar
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    wow there are so many things that I don't like that routine, where to begin...here's a few

    1. swap when you do shoulders and back. Your shoulders should get a lot of indirect work from chest, give them more rest before you hit them.

    2. Do your large exercises before the small. Why would you do leg curls/extensions before leg presses? Why do all that shoulder work before you mass builder(mil presses)?

    3. There is no way your legs will be fresh for work the day after squats.
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