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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Thread: My routine

  1. #1
    Senior Member
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    My routine

    to save time and energy, i c hanged my routine so i work out 3 days now:

    day 1:

    deadlifts
    shrugs
    curls
    pulldowns

    day 2:

    bench press
    millitary press
    upright rows
    rear delt rows
    skull crushers

    day 3:

    squats
    crunches
    neck flexation
    wrist curls
    calf raises

    is there anythihng i should change about this routine or does it pretty much make sense?

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  3. #2
    Senior Member CiteCollegiale's Avatar
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    I'd put rear delts on day 1 and drop the upright rows since you're already doing shrugs on day 1.

  4. #3
    Senior Member
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    Quote Originally Posted by ilankaplan1
    to save time and energy, i c hanged my routine so i work out 3 days now:

    day 1:

    deadlifts
    shrugs
    curls
    pulldowns

    day 2:

    bench press
    millitary press
    upright rows
    rear delt rows
    skull crushers

    day 3:

    squats
    crunches
    neck flexation
    wrist curls
    calf raises

    is there anythihng i should change about this routine or does it pretty much make sense?
    I'd pretty much scrap the whole thing, how about:

    day 1

    conventional deads
    bench press
    bent-over rows

    day 2

    full, ass to the ground squats
    weighted dips
    weighted chins


    day 3

    bulgarian split squats
    inclines
    pull-ups
    RDLs

    vary the set/rep parameters for each day, for example - 10x3 on each exercise on day 1, 6x6 on day 2, and 5x10 on day 3

    If you are doing 3 days per week full body, no time to waste doing isolation movements, they are just not as effective as compounds, and since you shouldn't spend more than 45mins or so on actual working sets, you need to be efficient. Just my $.02
    Last edited by bubba booey; 09-26-2005 at 02:52 PM.

  5. #4
    Grammar Nazi BG5150's Avatar
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    To the OP, I wouldn't do shoulders the same day as chest--they (should) get hit pretty good with the bench.

    Maybe try this 5x5 routine. I just started it and I like it a lot:

    The 5X5:

    Monday:

    Olympic Squats 5x5 (same weight)
    Benching 5x5 (flat, close grip or regular)(same weight)
    JS Rows 5x5 (same weight)
    Accessory (low volume triceps and abs)

    Wednesday:

    Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
    Standing Military Press 5x5 (same weight)
    Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
    Pull ups 5x5 (use weight if you need it)
    Accessory (biceps and abs)

    Friday:

    Olympic Squats 5x5 (working up each set)
    Benching 5x5 (flat or incline)(same weight)
    Rows 5x5 (same weight)
    Accessory (low volume triceps and abs)


    The idea is simple: pick a weight you can do for 5 sets of 5, and if you complete all the sets and reps, then next time bump the weight up 5 or 10 pounds.

    Before beginning the program it is important to establish 1 rep maxes for the squat, bench press, military press, and deadlift, and 5 rep maxes for the squat, bench press, rows, military press, and deadlifts.

    The first week, it is important to begin very conservatively and prepare to set new 5 rep maxes on about the 4th-6th week, rather than the 1st or 2nd week. It will take some time for your body to grow accustomed to training this way, and in the beginning youíre gonna be sore as hell.

    If you get all the sets and reps, then you increase the weight (5-10lbs) for the next week, and if not, you keep the weight the same.

    Try and set new 5 rep maxes on weeks 4-6 for beginners , and weeks 3-4 for veterans and then move to a 3x3 for 2x per week.

    Run the 3x3 for 2-3 weeks, drop the squatting frequency to 2x per week (or even every 4-5 days if you need the additional recovery), and try setting records on the 4th or 5th workout. (Also, weight increase are the important thing here).

    Then cycle down to 1 set of 3 for 2 or 3 workouts, and maybe even go for a max single at the end.

    So basically what you get is a 4-6 week prep phase, followed by a 3-5 week peaking phase.

    One point Ė during the initial phase where 5x5 is being used you MUST stick to the required volume and frequency. Back off the weight if you have to, but always get in all 5 sets of 5.
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  6. #5
    Senior Member
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    Quote Originally Posted by BG5150
    To the OP, I wouldn't do shoulders the same day as chest--they (should) get hit pretty good with the bench.

    Maybe try this 5x5 routine. I just started it and I like it a lot:

    Looks pretty good, I'm a big fan of changing up set/rep parameters, but what do I know?

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