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
    God's Gift To Women Timastyle's Avatar
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    Minimal results with less volume than high

    I'm kinda confused. Since I found this forum, I have learned that less volume with higher intensity is the way to go and has worked great for all my muscle groups, especially my back. The only problem I have is with my chest. It's always lagging behind the rest. My current chest routine goes as follows:

    3 sets BB BP - 6-10reps to near failure
    3 sets DB incline BP - 6-10 reps to failure
    2 sets cable crossovers - 8-12 reps to failure
    2 sets under cable - 8-12 reps to failure
    2 sets incline DB flys - 8-12 reps to failure

    Now, when I used to work out 7 yrs ago, I was doing much higher volume. I would work out my chest twice a week. With 20-24 sets per day, so that's 40-48 sets a week. The last 2 sets of each exercise would go to failure. My chest was quite big.

    So what could be the cause of this? Is it possible that since my back is progressive extremely well that it is overshadowing my chest? Any thoughts?
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  3. #2
    Senior Member RussianRocket's Avatar
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    this is low volume? I dont think i do that much chest work in a week.
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  4. #3
    I wannabebig!
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    :withstupi

    I hit chest 2x a week and dont have as much volume as you with them combined... heh if thats low volume what were you doing previously?

  5. #4
    Wannabebig Member
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    Age could be one factor.

    Only thing I would suggest is maybe add more sets with lower reps and keep adding weight each week.
    Second place is the first loser.

  6. #5
    Bodybuilding Mythbuster
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    Quote Originally Posted by Timastyle
    I'm kinda confused. Since I found this forum, I have learned that less volume with higher intensity is the way to go and has worked great for all my muscle groups, especially my back. The only problem I have is with my chest. It's always lagging behind the rest. My current chest routine goes as follows:

    3 sets BB BP - 6-10reps to near failure
    3 sets DB incline BP - 6-10 reps to failure
    2 sets cable crossovers - 8-12 reps to failure
    2 sets under cable - 8-12 reps to failure
    2 sets incline DB flys - 8-12 reps to failure

    Now, when I used to work out 7 yrs ago, I was doing much higher volume. I would work out my chest twice a week. With 20-24 sets per day, so that's 40-48 sets a week. The last 2 sets of each exercise would go to failure. My chest was quite big.

    So what could be the cause of this? Is it possible that since my back is progressive extremely well that it is overshadowing my chest? Any thoughts?
    I am thinking that your memories of how "big" your chest used to be are a bit tainted by time. Since as you say, you have been progressing, what was "big" back then, will not seem as "big" now. Do you have any "now" and "then" pictures? I ask this, because if you are relying on memory, that might not be the best guide.

    Anyway try this. Do six sets of six reps with your 10 rep max. Rest only one minute between sets. Try this for two months and see if you do not add size to your chest. Do only this amount of chest work. If you don't manage to get all six sets of six reps the first few times around, that's okay. Keep trying until you can.

  7. #6
    Senior Member Canadian Crippler's Avatar
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    That's alot of volume. I work chest only once a week and get in maybe 10 sets on a heavy day (usually 8-9). This is what many people here at WBB reccomended to me. Hope that helped!
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

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  8. #7
    Senior Member CiteCollegiale's Avatar
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    Try 3 exercices 3 sets each. Keep the flat and incline bench press and chose 1 fly motion ( either cable or dumbbell...you can alternate this from week to week )

  9. #8
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    Lose all that sissy cable stuff. I'd lose the flys too. I say add in weighted dips, and you're good. Try to progress every week, even if it's one rep, or a few pounds. Get your diet together, and give it time.
    Last edited by manowar669; 11-21-2004 at 10:48 AM.
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  10. #9
    God's Gift To Women Timastyle's Avatar
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    What I used to do was something like this:

    4 sets BB BP x 10 8 6 6
    4 sets Incline BP x 10 8 6 6
    4 sets Decline BP x 10 8 6 6
    4 sets Cable crossover x 12
    4 sets Flys x 12
    4 sets under cable x 12

    i would do this routine twice a week. I have an older pic that I will try and scan and get on the computer for you guys to see. Close to a year ago, I was doing only 9 sets.

    3 sets of DB BP x 6-8
    3 sets Incline x 6-8
    3 sets weighted dips x 6-8

    I was progressing with this routine, but according to myself and many of my friends, my chest wasn't anywhere near the size that the rest of my body was. The reason i've thrown in "those sissy calbe stuff" is that I wanted to try doing some isolation exercises for chest.

    My current routine is only 12 sets. I don't think it's too much volume. I am doing 12 sets on back ( not including traps ) and the response i'm getting from my back in incredible.
    ANYTHING can happen on a TUESDAY!!!

  11. #10
    Senior Member ryan-'s Avatar
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    I flat bench, incline bench, and do dips once a week, and at 2 sets of 6-8.

    (WBB#1)
    Last edited by ryan-; 11-21-2004 at 01:35 PM.

  12. #11
    God's Gift To Women Timastyle's Avatar
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    well here's a pic of my chest when I was 19. I am 26 now. I don't have a current one yet, but i'll try and get one up soon. I know my chest isn't huge, but it is proportionate to the rest of my body.
    Attached Images Attached Images
    ANYTHING can happen on a TUESDAY!!!

  13. #12
    Senior Member RussianRocket's Avatar
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    I work my chest three times a week, 3 sets each workout (full body split). Thats 9 sets all together, and i do 20 pushups after each workout. Add 1 rep each workout. I think thats pretty low volume.
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  14. #13
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    way to many reps. Get down to 4-6 range and push more weight

  15. #14
    Senior Member RussianRocket's Avatar
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    i think the reps are fine, depending on his goals.
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.

  16. #15
    God's Gift To Women Timastyle's Avatar
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    I'm trying to get bigger. From what I know hypertrophy is in the 8-12 rep range. I am progressing, but the size isn't progressing the way the rest of my body is. I started working out a month and a half or so and I've gone from 5'11" 145lbs. to 157lbs. I have even gotten more cut in the process, so I know that's all muscle I have put on.
    ANYTHING can happen on a TUESDAY!!!

  17. #16
    God's Gift To Women Timastyle's Avatar
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    any more thoughts?
    ANYTHING can happen on a TUESDAY!!!

  18. #17
    permanently bulking Titanium_Jim's Avatar
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    You gained 12lbs in a month and a half. That's pretty good. I've gained 15lbs in 3 years. If you're putting on size and making strength gains, and you don't feel like you're doing too much, I would keep things the way they are, except maybe do 2 sets of each exercise and make them heavier sets. Just be careful not to overdo it, and you'll get to where you want to be.
    "I would have had sex with a pornstar, slapped a bitch and stole someone's dog." - deeder
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  19. #18
    Senior Member CraigVA286's Avatar
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    I think you're just seeing things. If you are eating above your caloric maintenance, are getting enough protein, and you are training to failure on your chest, I dont see why it isnt growing. So you should look at your diet and your overall routine. Are you doing heavydeadlifts, are you doing heavy squats? If you work all your major body groups your body should grow as a whole.
    Last edited by CraigVA286; 11-22-2004 at 08:37 PM.

  20. #19
    God's Gift To Women Timastyle's Avatar
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    I'm not just seeing things. I'm not the only one who thinks that my chest is not the size it should be. Others have told me that as well. I do heavy sets, but the thing is that I don't really have a spotter, so I train to near failure. I do squats, and the rest of my body is progressing quite nicely. I don't really count my protein and caloric intake, but as long as i gain weight and size, i'm satisfied. I would think that if my protein intake wasn't high enough, the rest of my body wouldn't be progressing the way it is.

    Titanium Jim,
    I used to work out a lot and am getting back into it, so muscle memory or whatever you want to call it is coming into play. I don't feel like i'm overdoing it.
    ANYTHING can happen on a TUESDAY!!!

  21. #20
    permanently bulking Titanium_Jim's Avatar
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    Quote Originally Posted by Timastyle
    I don't really count my protein and caloric intake, but as long as i gain weight and size, i'm satisfied. I would think that if my protein intake wasn't high enough, the rest of my body wouldn't be progressing the way it is.
    Count your calories and protein on a normal day's diet, then increase the protein, and the calories if they're below what you think you need. You should try to get at least 160g protein every day.
    "I would have had sex with a pornstar, slapped a bitch and stole someone's dog." - deeder
    "Ever heard the term "screwing like rabbits? There's a reason it came about, and it has nothing to do with putting up drywall." - mrelwooddowd
    "If you are looking for a workout that will make you sore, you need to reassess your priorities, and perhaps look for an S&M club in your area." - Paul Stagg
    "I do encourage that people laugh at the fact I've put ass creme on my face." - Rock Steady
    "I look like a condom full of walnuts." - Risk10k
    "...the mothers would hang out of the window to get a piece of my little peanut ass and my bronzelike skin." - Rock

  22. #21
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    my chest has always lagged as well so I have an idea about where you're coming from

    from what I can see you have basically just shaved a set or two off your old workout routine and in any case I think both routines have a pretty high amount of volume.

    if you're not progressing, why not try a radically different mode of lifting instead of just tweaking what you're doing already... try Westside or DoggCrapp or some other plan for lifting.

    Personally I hit chest 1-2 times a week right now with ONE rest-paused working set per session, lifting in DC style, and my chest is the largest it has ever been. Let me say that again: I have ONE working set per session and hit chest once or twice a week depending on my schedule.

    I have lifted Arnold-style, WBB-style, just about every style you can imagine and I am currently making my greatest gains lifting with what amounts to an extremely low volume workout. The kicker -- these are probably the most intense workouts I've ever done... to grind out as many reps as you can at a given weight with extra-slow negatives, rack it for 15 seconds and then grind out another 4-5 reps, rack it for 15 seconds and then grind out a final 1-3 reps... that is a recipe for INTENSITY, amigo.

    Anyway, I'm not saying that this is the best way to do it but I would strongly encourage you to adopt a new style of lifting and see if that helps you achieve the results you want.

  23. #22
    maximum electronica orbital's Avatar
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    I agree with Callahan. Why not try something radically different? I have seen a 40 pound increase on my bench and huge chest development in the last 3 months with just a few sets of bench and a few sets of incline at very low reps (2-5). Without any specific training style in mind I have also tried focusing on slow negatives and excellent form. This might not work for you, we are all different. But if it does, you are wasting a lot of time currently on many useless reps.
    Man, if he do but live within the light of high endeavors, daily spreads abroad his being armed with strength that cannot fail.

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  24. #23
    God's Gift To Women Timastyle's Avatar
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    Callahan, I don't know if you realized, but the routine I would do years ago for chest was 48 sets in 1 week. I only do 12 sets now. I would be very open to trying something new. Isn't westside for strength not mass? What is DoggCrapp all about? I didn't quite understand how you do your routine. You only do 1 working set? I'm assuming you're doing BB BP. So you don't do flyes or anything?

    My negatives are usually very controlled and slow, I don't really feel a burn in my right chest. It feels like my left chest is getting most of the weight. Do you know why that might be? Is it possible that I'm lowering my left hand quicker than my right, putting most of the stress on the left? Also, I don't have pains in my right shoulder and while working out on chest on monday, the pain became damn near unbearable. I was only able to do 2 sets of BP and 2 sets of of crossovers. I could barely move my shoulder without pain. i've actually decided to take a couple weeks off of working out in order for it to get a little better.
    ANYTHING can happen on a TUESDAY!!!

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