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 11 of 11
  1. #1
    Senior Member
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    can anyone reccomend a weekly split to shock my muscles back into action?

    hi,

    due to family problems i have been out of the gym for over 2 months, and due to financial problems can only go once a week.

    can anyone reccomend a weekly split to shock my muscles back into action for growth?

    thanks

    jj

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  3. #2
    Moderator Adam's Avatar
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    your contradicting yourself.
    You can only go once a week, yet you want a split for the week?
    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
    Senior Member
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    Quote Originally Posted by Adam MacKinnon
    your contradicting yourself.
    You can only go once a week, yet you want a split for the week?
    :withstupi

    Once a week is too little.

  5. #4
    Bodybuilding Mythbuster
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    " a weekly split" Sounds to me like he wants to split his workouts up once a week. Legs one week then back the next and so on.

    As for the OP, if this is what you mean, you are not likely to get benefits from this type of training. If you can only go once a week, this is what I would do. Train the big compound movements at the gym. Like squat and deadlift. Train twice a week at home.

    You can do pushups with your feet elevated to make them harder, you can do chins/pullups on tree branchs or beams, you can do bicep curls and french presses with say ( 4-5 2 litre water bottles in a pillowcase or sack. Split your workouts up this way. It may not be the best way to workout, but at least you are more likely to see some results.

    Rest at least one day between workouts and only train three days a week. Once at the gym and twice at home. With a little creativity and miminal equipment you can get a good workout. It all depends on how badly you want it.

    Cheers!

  6. #5
    Moderator Adam's Avatar
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    If you can only do the one workout a week definately make it a full body work. Emphasising on compound movements
    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

  7. #6
    Senior Member
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    sorry guys i mean i can only go once a week and was looking for a full body work,

    im curious, i know most people go 3 times a week and some go twice a week, why do people say going once a week is too little? i have been going to the gym for 4 years and most of this time i have been going once a week, apart from when i had my job i was going twice a week,
    Last edited by jjcool; 01-16-2005 at 08:18 AM.

  8. #7
    Senior Member CiteCollegiale's Avatar
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    In my opinion you should go atleast 3 days a week

  9. #8
    Senior Member
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    Follow Adam's lifts
    Squat
    Bench
    Deadlift
    add some curls & tricep pressdowns & crunches.
    Do't try to shock your muscles; this full load/full body routine will be tough enough.
    Might be kind of a long workout & you'll feel beat to s*** a few days after & not see some results for a month or so, but give it a try. Soon as possible if you can, try to make it a more specialized 3 day routine.

  10. #9
    3:16
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    Quote Originally Posted by CiteCollegiale
    In my opinion you should go atleast 3 days a week
    but if he can't go three times a week, that will not help.

    as said above, keep to basics

    1) squat *3
    2) still legged deadlifts *3
    3) pull ups *3
    4) rows *1
    5) bench press *4
    6) shoulder press *2
    7) calf raise *2
    8) close grip bench *1
    9) barbell curl*1

    i would do something like that. may be add a extra set or take one off. may be take off arm exercise at end.
    But keep it basic do not bother with fancy exericse so much, as these hit the core of your body.

    may be week 1 do squats and deads 1st, then chest, then back
    then week 2 do chest 1st, then back, then legs
    week 3 back 1st, legs 2nd, chest 3rd.

    then go back to week one. this way it allow you to hit each body fresh as much as you can.
    but leave arms, shoulders and calf to you have done sets 1-5 1st.
    some people may suggest droping arms, as this will be a gruelling session in the gym.
    my exprience - joined gym 10 years ago, 6 1/2 years hard weight training exprience.

  11. #10
    Moderator Adam's Avatar
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    I completely agree with body's post.
    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

  12. #11
    Wannabebig Member
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    Jan 2005
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    12
    You will gain from a full body like body propose you, but not as fast as somebody whose bodybuilding plan is well structured with overload and frequency.

    Good luck
    6'6", 236 lbs, about 12-13% bf,

    Classic split =
    HST =
    DC Training =

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