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 7 of 7
  1. #1
    Senior Member
    Join Date
    Feb 2006
    Posts
    63

    My Mass Gain Program

    This is a very simple mass program that i hope will deliver me good gains. I started this monday. It a full body routine as follows

    Weighted Dips 2x10 (10 lbs)
    Breathing Squats 1x20 (took my 12 rep max and did 20) 105 lbs
    Light pullovers 1x20 (20 lb dumbell just for a good strech)
    Seated Rows 2x12 (130)
    Shrugs 2x15 (50lbs in each hand)

    Ill do this exact routine monday and thursday. Ill icrease intensity each workout with either more reps, weight, or less rest between sets. I add 5lbs to my squat each workout.

    I am almost 16 years old, and im 5'9 165lbs
    I will be eating 3500 calories a day and tracking this on Fitday
    Right after each workout i am having a shake consisting of 1 1/2 cups of water, 2 scopps of powder gatorade, 1 scoop of protein, and 3 grams of creatine.

    Ill keep this updated and let you know my gains by the end of this 6 week program

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  3. #2
    Re-Dedicated midee1's Avatar
    Join Date
    Mar 2003
    Location
    Flatwoods, Ky
    Posts
    1,865
    Where are your Deadlifts and Bench. You'll gain faster if you incorporate the big 3 into your routine.
    Last edited by midee1; 03-08-2006 at 06:31 PM.
    Here we go again!

    "I've seen yer mug. Eeeeeeesh gotta feed ya with teh slingshot!"....Mik in reference to clvmike19

  4. #3
    Senior Member Sidior's Avatar
    Join Date
    Jan 2005
    Location
    Ottawa, Ontario
    Posts
    5,030
    gl with the journal, I agree with midee1 though...bench and deads will help the cause
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  5. #4
    Senior Member
    Join Date
    Feb 2006
    Posts
    63
    alright ya ill add some incline bench, deads i cant do they irritate my back to much. My chiropractor told me to stay away from them

  6. #5
    Senior Member
    Join Date
    Feb 2006
    Posts
    63
    dips 2x15 (10)
    incline bench 1x10
    pullup 2x6
    shrug 2x20
    wrist roller 2 reps (up down up down)

    i worked out at home today couldnt make it to the gym . i didnt do squats , my legs still kill me fomr monday.

  7. #6
    Senior Member
    Join Date
    Aug 2005
    Location
    Rhode Island
    Posts
    12,251
    20 rep squat routine is one of the best and you should explode all over even if you dont bench.
    2000 or bust

  8. #7
    Senior Member
    Join Date
    Feb 2006
    Posts
    63
    has anyone got good results with a 20 rep squat routine?

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