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
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    I think my chest is hitting a plateau or something weird is going on.

    The first few weeks that I started getting serious with lifting (a quarter into January), my chest seemed to be making decent gains. But it seems like it's stopped growing or I'm doing something wrong. I work out my chest once a week. Here is my progress (and yes, I go to failure):

    Week 1: Bench Press (95 lbs.) 3 sets 8 reps
    Week 2: Bench Press (95 lbs.) 3 sets 8 reps (+4 reps on the third set)
    Week 3: Bench Press (100 lbs.) 3 sets 8 reps (+3 reps on the third set)
    Week 4: Bench Press (105 lbs.) 3 sets 8 reps
    Week 5: Bench Press (105 lbs.) 3 sets 8 reps
    Week 6: Bench Press (105 lbs.) 3 sets 8 reps (-1 rep on the third set)

    So, as you can see, my chest made some gains the first few weeks, and then it seemed to stop growing. And today, when I did my benching, I actually did one less rep on the last set. So, is my chest strength decreasing or something?

    Btw, I also do Pec Deck, Arnold Press, and CG Bench on my Chest/Delt/Tri day, which is the day I work my chest. My Pec Deck also seems to have been plateauing, while my Arnold Press and CG Bench strength have been staying the same or increasing slightly.

    Should I switch up my routine?
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

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  3. #2
    Tuna Freak Frankster's Avatar
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    I'm thinking it's probably more diet-related or that you're overtraining. Normaly I'd say not to worry about it BUT since you're only starting and progress should come fairly easy.
    Last edited by Frankster; 02-16-2005 at 06:09 PM.
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  4. #3
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    How much do you eat (calories)?

  5. #4
    Senior Member CBrons's Avatar
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    Probably overtrained, but this is hard to determine based on the given info..

    How many times a week do you work out? What is your diet like? Do you take any vitamins? Give some more info.
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  6. #5
    Lift Heavy Love Hard
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    I say you were over training. I had a similar problem last year. I just droped the number of reps I was doing and added more weight, at least thats what worked for me.

  7. #6
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    12 sets for chest really isnt overtraining tho...at least from what I heard from people at my gym. Im no expert but I know a lot of people do 12 total sets for their chest...

  8. #7
    Senior Member DNL's Avatar
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    yeah... you only started lifting since january. SO i think plateauing for you is unlikely. What's your diet? the more muscle fibers you have the more weight you can lift, i think you should put on a few more pound.

  9. #8
    Wannabebig Member
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    I run into the same problem how much do you weigh? I can bench about 110 lbs over my weight and my max bench doesnt increase as fast.. what im saying is your chest might be so strong compared to other muscles in your body.

  10. #9
    Bismarck in Training emjlr3's Avatar
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    EAT, u just started there is no way u should be stopping, go eat, right now, after that, then 5 more times before u go to bed, then 10 times tmr morining before 12, then 15 times before u go back to bed, rinse and repeat

  11. #10
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    I don't know my daily calorie intake, and I'm trying not to eat a lot of fat. But I am trying to eat a lot.

    But I don't see how I'm overtraining. I only work my chest once a week, and only do two exercises (3 sets each) for my chest each time.

    Is it hard to calculate your caloric intake on fitday.com? What do I put for my lifestyle level? I'm only 15 so I don't work yet.

    Also, I'm worried about getting fat if I eat too much. Do you think I should just put those worries aside and eat like a pig?

    I'm also a little confused on how to find all the foods on fitday that I eat. How am I supposed to know what to put as my food when my mom cooks my dinner?
    Last edited by fixationdarknes; 02-16-2005 at 08:35 PM.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  12. #11
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    You dont need to use fitday, just use the nutritional information on the back of most foods. If they dont have it you can estimate, you will become pretty good at doing it eventualy.

  13. #12
    Moderator Adam's Avatar
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    Being stuck at the same weight for 4 workouts is not a platue, its life.
    If you plan on lifting a while you'll see what I mean.
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    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

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  14. #13
    Senior Member GEOFF361's Avatar
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    do you do the benchpress 1st? i know that when i bench press after i have already done a bunch of other exercises i can bench literally half as much. Try benching first thing, before you are tuckered out.

  15. #14
    Senior Member DNL's Avatar
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    May be you should do 3 exercises?

    or try this since you seem like you're trying to keep your chest workout relatively short.

    4 x Bench/inline bench: heavy x 4, medium-heavy x 6, medium x 8. really light x 12 (Example: 225 x 4, 205 x 6, 195x 8, 155 x 12)
    2 x DB Press
    3 x __________ (fly,pec dec, cable cross over)
    1 x dip

  16. #15
    Its about the naked thing! FireBug's Avatar
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    Where in the ROM do you fail? top? bottom? somewhere in the middle?

    This might point you to what muscle is potentaily over worked OR simply not strong enough......
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    DL: 450|345x8

  17. #16
    Senior Member
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    do you think you're due for a one week break from the gym?

  18. #17
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    darius19 - Alright, I'll do that.

    Adam MacKinnon - I guess so, but being as I'm pretty much just starting out I'm just so devastated. I was so happy with my first few weeks of gains.

    GEOFF361 - Yes, I BP first. It is the "major exercise" on my Chest/Delt/Tri day.

    DNL - I keep all my workouts relatively short because I work out at school and only have 30 minutes at the very most to work out. So, being that I'm one that likes to rest a lot between sets, it's hard for me to fit in any more exercises. And that workout idea you posted, what about working my delts and tris directly? Is it necessary to do that?

    Currently, I do:
    -Bench Press (3 x 8)
    -Pec Deck (3 x 8)
    -Arnold Press (3 x 8)
    -CG Bench (3 x 8)

    So, would it be good to cut out the direct delt/tri work?

    FireBug - I usually fail right about in the middle of the movement. The middle seems to always be the hardest point in the Bench Press movement for me. The bottom and top seem easier. It seems as if I could just get past the middle part of the Bench Press, I could manage to push up the rest of it.

    Big Bas - I'm not sure, but I don't think so. I've only been at my routine for 6 weeks. Is that enough lifting for a one week break?
    Last edited by fixationdarknes; 02-17-2005 at 05:48 PM.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  19. #18
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    well i know if you fail at top it's your tries and i think if you fail at the bottom it's your chest. i don't know about the middle.

    i would not cut out direct tri work. definitely not.

  20. #19
    Senior Member bboyarfen's Avatar
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    I had the same problem when I was doing 9 or 10 sets a day for chest...just flys, flat bench, and incline db bench...For a few weeks I switched to 4 sets of flat bench for chest and did one set of eight reps and two heavy doubles...got my strength up quickly and I gained size with that strength...might not work for you, but I respond well to very low volume training...

  21. #20
    permanently bulking Titanium_Jim's Avatar
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    Try doing this to warm up before your bp. You can actually increase your strength within one session and lift more weight than you normally do.
    well use 275 as your heavy weight. If you typically warm-up and train like I pointed out earlier the 275 will feel a lot lighter this time.
    First Set:
    135 x 12 reps (warm-up)

    These should be good smooth reps. Not too slow and not to fast. Your main goal is to increase blood flow and get the feel of the movement and the weight. After this first set you should rest about 2 minutes.


    Second Set:
    135 x 10 reps (warm-up)

    Same weight as before. Rhythm should be a little faster this time. Not much faster. Rest about 2 minutes.


    Third Set:
    185 x 6 reps (warm-up)

    This should be a deliberate set done at a moderate pace. This is the next step in weight acclimation. It should feel light and 4 reps should be very easy. Rest about 2 to 3 minutes before the next set.


    Fourth Set:
    225 x 3 reps (weight acclimation)

    You should follow the same rhythm as in the last set. 3 strong reps. Rest 2 minutes before next set.


    Fifth Set:
    255 x 1 rep (weight acclimation)

    That's right, just 1 rep. The purpose here is weight acclimation. This should be a strong, powerful and deliberate rep.


    Sixth, Seventh, and Eighth Sets:
    285 x 4 to 6 reps (muscle-building)

    These are the muscle building sets. Very important. These are the only sets that produce muscle growth. All the sets leading up to these heavy sets are merely warm-up sets and are treated as just that and nothing more.


    Notice we went to 285 instead of 275. Warming up the Max-OT allows you to use heavier weight during the most important muscle building sets.

    http://www.ast-ss.com/max-ot/max-ot.asp?week=2&page=5
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  22. #21
    Tuna Freak Frankster's Avatar
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    I notice you're doing bench and CG bench on the same day, perhaps that's too much bench in a day for you and that may have something to do with it... try doing another triceps exercise instead.. like skull crushers.
    Eat Tuna!
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  23. #22
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Quote Originally Posted by Frankster
    I notice you're doing bench and CG bench on the same day, perhaps that's too much bench in a day for you and that may have something to do with it... try doing another triceps exercise instead.. like skull crushers.
    CG Bench IS a tricep exercise.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  24. #23
    Tuna Freak Frankster's Avatar
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    well duh lol... what I'm saying is that it's STILL a bench press and perhaps 2 bench presses in the same day is a a little too much benching in a day.. try replacing them with skull crushers or another triceps exercise and see what happens.
    Eat Tuna!
    "Ya don't touch my tuna, I don't kill you."- by Tuna Master
    "Part of getting what you want is knowing what you have to give up." - by who knows. ME? Eat Tuna!
    My Journal - My FitDay -

  25. #24
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Quote Originally Posted by Frankster
    well duh lol... what I'm saying is that it's STILL a bench press and perhaps 2 bench presses in the same day is a a little too much benching in a day.. try replacing them with skull crushers or another triceps exercise and see what happens.
    Alright, how about Tricep Rope Pushdown? I like that one. I'm not a big fan of skulls.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  26. #25
    Tuna Freak Frankster's Avatar
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    yeah, sure that works... it's just a suggesting, try removing the CG bench from the routine for a while to see if your bench will improve.
    Eat Tuna!
    "Ya don't touch my tuna, I don't kill you."- by Tuna Master
    "Part of getting what you want is knowing what you have to give up." - by who knows. ME? Eat Tuna!
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