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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Results 1 to 9 of 9
  1. #1
    Pimpology Professor
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    In your personal opinion/expierences, Is it better to work any given area once or x2?

    I'm trying to decide which routine to go with. To me x2 sounds better, as after im done working a certian muscle group, i dont realy feel it the next day.

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  3. #2
    is numero uno Saint Patrick's Avatar
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    if you don't feel it the next day, you aren't working hard enough.

    Do you perform Squats & Deadlifts?
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  4. #3
    love to lift BIG C's Avatar
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    Yeah you should be sore( at least a little) if you had a great workout. Do you get a good pump while working out?
    If the bar aint bending your just pretending!!!!


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  5. #4
    Pimpology Professor
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    Yes i get a realy good pump while working out. The days i dont realy feel it are when i work chest/back/shoulders. It burns a little after, but not the next day.

  6. #5
    En botella whey! Max-Mex's Avatar
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    So is this a problem? Just because you didn't get sore, doesn't mean you didn't work your muscles.
    Burritos are the bomb for bulking!
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  7. #6
    Demotivated. JTyrell710's Avatar
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    Quote Originally Posted by Saint Patrick
    if you don't feel it the next day, you aren't working hard enough.

    Do you perform Squats & Deadlifts?
    pattt...

    what about all those articles about how muscle soreness is not and shouldnt be an indicator for how hard you worked your muscles/muscle growth

    I'm with max

    p.s. that being said, for me, I think once a week is too little, and twice a week is too much- i like it once~~5 days
    Last edited by JTyrell710; 06-06-2004 at 10:19 AM.
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    - women eat cream cakes when you are not looking and have chocolate in hiding places. There are no journal articles to refernce this fact.
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  8. #7
    Senior Member aka23's Avatar
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    As others have suggested, both muscle soreness and a "good pump" are poor measures of an effective workout. Muscle soreness is not necessary for hypertrophy or strength gains. Studies have found that it is not linearly correlated with either measure. Chronic DOMS may actually interfere with the gains by reducing insulin sensitivity and releasing metabolic products that interfere with the repair process. DOMS depends on many factors including immune response, hormones (especially estrogen), and nutrition. Some persons experience it after nearly every workout. Some almost never have DOMS. And some rarely get it unless trying a new exercise. All of these groups may experience equivalent strength and size gains.

    Answering the original question, it depends on how you train and your goals. I believe that working a muscle group 2x per week is generally superior to 1x per for week for both hypertrophy and strength. However, increasing the frequency of workouts usually results in not training to failure during most sets or having a lower intensity (% of maximum lift) day, as CNS recovery often is longer than muscular recovery. Volume may also need to be reduced.

    Note that it may be beneficial to not restrict yourself to a single frequency. For example you might work a body part 2x per week during typical weeks, 3x per week while overreaching, and 1x per work while tapering/deloading. Some example programs that vary frequency are described at http://www.fortifiediron.net/invisio...showtopic=9313 and http://magazine.mindandmuscle.net/pa...249&issueID=19 .
    Last edited by aka23; 06-06-2004 at 12:25 PM.

  9. #8
    is numero uno Saint Patrick's Avatar
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    Quote Originally Posted by Max-Mex
    So is this a problem? Just because you didn't get sore, doesn't mean you didn't work your muscles.
    Quote Originally Posted by JTyrell710
    what about all those articles about how muscle soreness is not and shouldnt be an indicator for how hard you worked your muscles/muscle growth

    I'm with max
    Well there's a difference between severe DOMS and a little soreness.

    My muscles always have some degree of soreness for about 48 hours after a workout.

    If you don't feel anything at all, and your muscles feel fresh the next day, then yeah, you didn't work them hard enough.
    Age:30
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  10. #9
    skinny white boy
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    Soreness isn't an indicator of growth, nobody really knows what exactly it is an indicator of.

    Concern yourself with progression. And eating.

    As for the question, it depends. Ideally you want to train with lowest volume, and highest frequency that your recovery ability allows. Experiment for yourself, try training each muscle every 7 days, every 6 days, every 5 days, 4, and so on. Train as frequenty as you can without sacraficing progression.

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