The Five Biggest Contradictions in Fitness
Latest Article

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
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 13 of 13
  1. #1
    hammin'
    Join Date
    Apr 2004
    Posts
    551

    This routine advertises quick gains in "pure strength" ...thoughts?

    I came across this 3 day routine in a magazine tonight as I was cleanign the room. Tell me what you think. I like the way it sounds.

    Monday
    Bench Press - warmup 10 @30%, 8 @ 60%, 6 @ 80%
    3 x 4, 3, 2
    1 x 4 (negative reps)
    1 x 10-15
    Parallel grip chinups - warmup (same)
    3 x 4,3,2
    1 x 4 (negative)
    1 x 10-15
    CGBP - warmup 10@40%, 8 @ 70%
    2 x 4-5

    Wednesday
    Squat - warmup (same as bp)
    5 x 4, 3, 2, 4, 8-10
    Deadlifts same warmup
    5 x 4, 3, 2, 4, 8-10
    Seated calf raise 15 @ 60%
    2 x 12-15

    Friday
    Weighted pullups (same warmup deal)
    3 x 4, 3, 2
    1 x 4 (negatives)
    1 x 10-15
    Standing BB Military press (same)
    3 x 4, 3, 2
    1 x 4 (negatives)
    1 x 10-15
    Preacher curl 10 @ 40%, 8 @ 70%
    2 x 4-5
    They say that when your ships comes in
    The first man takes the sails
    Second takes the afterdeck
    The third: the planks and rails.

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720
    by 'pure strength' what do you mean?
    wanna be strong in the big 3? or like a strongman? fill me in.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  4. #3
    hammin'
    Join Date
    Apr 2004
    Posts
    551
    It just says 'pure strength,' bro... although I assume it has mostly to do with the rep ranges. Basically, I was wanting to find a routine like this with not too many exercises, mostly compound, which won't keep me in the gym more than 50-55 min.
    They say that when your ships comes in
    The first man takes the sails
    Second takes the afterdeck
    The third: the planks and rails.

  5. #4
    AM MMA Fighter crazedwombat's Avatar
    Join Date
    Sep 2004
    Location
    Sweating and grunting...where you should be.
    Posts
    2,576
    HIT - click sig
    HT: 6'3 / WT: 265lbs 16%BF

    "Somewhere along the line, we seem to have confused comfort with happiness."

    MMA Guru
    - I like girls -

  6. #5
    As I Am Paul Stagg's Avatar
    Join Date
    Dec 2000
    Location
    Baltimore, MD, USA
    Posts
    8,668
    Looks like a decent place to start. I'd like to see a row in there, and I'd like to see more posterior chain work (SLDLs, hypers, etc)
    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.

  7. #6
    Baby Seal Clubber ElPietro's Avatar
    Join Date
    Jun 2001
    Location
    Toronto, Canada
    Posts
    12,778
    Negative reps will tax your CNS quite a bit. Anymore than two weeks worth and you will probably be setting yourself up for stagnation. At least if you are doing proper negative sets that is. 4 reps is also a lot, I don't know if I'd do anything other than singles with negative reps.

    But then, people's thoughts on what negative reps are seem to vary. A proper negative rep on bench generally would require three spotters, one on either side of the bar and behind. You will load up anywhere from 130%-160% of your 1rm, and try to control the weight all the way down, and then your spotters lift it off you, with you doing virtually no work to get it back up. Try doing that four times and let me know how it goes.
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

    ElP is the smartest man in the world. - Gyno Rhino

    A low voter turnout is an indication of fewer people going to the polls. -- Dan Quayle

    If do right, no can defense. -- Mr. Miyagi

    Deep Thoughts by Jack Handey:

    I can picture in my mind a world without war, a world without hate. And I can picture us attacking that world, because they'd never expect it.

    Is there anything more beautiful than a beautiful, beautiful flamingo, flying across in front of a beautiful sunset? And he's carrying a beautiful rose in his beak, and also he's carrying a very beautiful painting with his feet. And also, you're drunk.

    Current FFFA Enforcer

  8. #7
    hammin'
    Join Date
    Apr 2004
    Posts
    551
    Quote Originally Posted by Paul Stagg
    Looks like a decent place to start. I'd like to see a row in there, and I'd like to see more posterior chain work (SLDLs, hypers, etc)
    Ya, I was thinking about replacing the parallel grip chins with BB rows. I might throw in some SLDLs or GHRs as well.

    Pietro, it recommends using 120% of your 1RM, which, technically, would involve me finding my 1RM for each exercise right? I was planning on doing this routine for 3 weeks during Christmas break whilst my friends are in town and can be dragged along for a spot.

    EDIT: This week is an off-week too. Damn finals... wish me luck :alcoholic
    Last edited by trich daddy; 12-13-2004 at 10:47 AM.
    They say that when your ships comes in
    The first man takes the sails
    Second takes the afterdeck
    The third: the planks and rails.

  9. #8
    Senior Member geoffgarcia's Avatar
    Join Date
    May 2002
    Posts
    3,445
    Quote Originally Posted by trich daddy
    technically, would involve me finding my 1RM for each exercise right?
    just ballpark it based on your lifts to date...

  10. #9
    Baby Seal Clubber ElPietro's Avatar
    Join Date
    Jun 2001
    Location
    Toronto, Canada
    Posts
    12,778
    I wouldn't implement negative reps until you've established and worked in your 1rm range. Negatives aren't something I'd recommend if you are just getting started in top end strength.
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

    ElP is the smartest man in the world. - Gyno Rhino

    A low voter turnout is an indication of fewer people going to the polls. -- Dan Quayle

    If do right, no can defense. -- Mr. Miyagi

    Deep Thoughts by Jack Handey:

    I can picture in my mind a world without war, a world without hate. And I can picture us attacking that world, because they'd never expect it.

    Is there anything more beautiful than a beautiful, beautiful flamingo, flying across in front of a beautiful sunset? And he's carrying a beautiful rose in his beak, and also he's carrying a very beautiful painting with his feet. And also, you're drunk.

    Current FFFA Enforcer

  11. #10
    hammin'
    Join Date
    Apr 2004
    Posts
    551
    Turns out, I don't really like the negatives. I may use them at a point in the future if I feel I am 'stuck.'

    So, Pietro, does this routine look better subbing in BB rows for parallel grip chins and regular 4 rep sets for the negatives??

    Oh, and for leg day I decided upon:

    squats 3 x 4,3,2
    zercher squats 2 x 6-8
    deads 5 x 4,3,2,4,8-10

    Is this too hamstring heavy do you think? Maybe front squats instead?
    They say that when your ships comes in
    The first man takes the sails
    Second takes the afterdeck
    The third: the planks and rails.

  12. #11
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720
    you can try that but you'll problably be dead by the time you get to doing deads. Maybe rotate them, have 2of the 3 excercises every week.
    ex
    week1 squats,zercher
    week2 zercher, deads
    week3 deads, squats
    week4 squats,zerchers
    etc.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  13. #12
    hammin'
    Join Date
    Apr 2004
    Posts
    551
    The volume isn't so much a problem as I"m not going to failure. I did it last week and it was fine.... What I am going to do is rotate deads first every other week.
    They say that when your ships comes in
    The first man takes the sails
    Second takes the afterdeck
    The third: the planks and rails.

  14. #13
    Still Plugging Away -TIM-'s Avatar
    Join Date
    Jun 2003
    Location
    Iowa, USA
    Posts
    4,590
    Quote Originally Posted by ElPietro
    A proper negative rep on bench generally would require three spotters, one on either side of the bar and behind.
    Tough part is finding 3 guys to help out.
    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •