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
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    sets and reps for strength

    I started off training with a 5 x 5 pyramid routine, saw some nice gains off it but then hit a plateau so switched my routine to a heavy 3 x 3 of the same weight. Im mostly doing this for my chest and shoulder exercises and sticking to 5 x 5 for legs and back etc. Thing is i never see anyone doing this low reps, even the powerlifters seem to be staying around the 5-8 rep range it seems?
    23 yo 6 2", 258lbs

    Feb' 06......................................Mar' 06......july 06
    bench 270lb x 1..........................275x3........315x4
    deadlift 260lb x 1........................275x1........418x1
    db shoulder press 88x3................94x3..........100x7
    atf squat - ...............................................308x5

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  3. #2
    SFW! drew's Avatar
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    I stick with 1-3 reps on my main lifts.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  4. #3
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    ur PR is 250 on bench yet your aiming for 400 x 1? i cant understand your sig
    23 yo 6 2", 258lbs

    Feb' 06......................................Mar' 06......july 06
    bench 270lb x 1..........................275x3........315x4
    deadlift 260lb x 1........................275x1........418x1
    db shoulder press 88x3................94x3..........100x7
    atf squat - ...............................................308x5

  5. #4
    Iced Earth - Stormrider ArchAngel777's Avatar
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    Quote Originally Posted by drew
    I stick with 1-3 reps on my main lifts.
    This is my advice as well. But if you hit a plat, I'd say going a 5 X 5 seems to work well. A lot of people have said that, I tried it out and it worked fine. Once past, I can get back to 1-3... Mainly, I'd say work triples for strength. But if your body is not used to heavy weight, then I'd slowly bring it into the low rep routine. If you are currently doing the 4 X 12 type common routine, then going heavier to 1 - 3 will crush you. Working to 4 X 8, then 5 X 5 and then you can either stick there (seems to be a sweet spot) or move down.

    Just my advice.

  6. #5
    Iced Earth - Stormrider ArchAngel777's Avatar
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    Quote Originally Posted by BaggedE30
    ur PR is 250 on bench yet your aiming for 400 x 1? i cant understand your sig
    Yes, that is his goal. He might have been a lifter from before, therefore his strength could come back quickly. Otherwise, well, then he just set some high goals. Better than setting it too low, though.

    Hope this helps.

  7. #6
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    Quote Originally Posted by ArchAngel777
    This is my advice as well. But if you hit a plat, I'd say going a 5 X 5 seems to work well. A lot of people have said that, I tried it out and it worked fine. Once past, I can get back to 1-3... Mainly, I'd say work triples for strength. But if your body is not used to heavy weight, then I'd slowly bring it into the low rep routine. If you are currently doing the 4 X 12 type common routine, then going heavier to 1 - 3 will crush you. Working to 4 X 8, then 5 X 5 and then you can either stick there (seems to be a sweet spot) or move down.

    Just my advice.
    when i first started i did 12, 10, 8, 6, then i switched to 5 x5, now ive switched to 3 x 3
    Would you say 3 sets is enough? if i did any more than that id end up doing like 3, 3, 2, 2, 1, 1, 1 or something
    23 yo 6 2", 258lbs

    Feb' 06......................................Mar' 06......july 06
    bench 270lb x 1..........................275x3........315x4
    deadlift 260lb x 1........................275x1........418x1
    db shoulder press 88x3................94x3..........100x7
    atf squat - ...............................................308x5

  8. #7
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    Quote Originally Posted by ArchAngel777
    Yes, that is his goal. He might have been a lifter from before, therefore his strength could come back quickly. Otherwise, well, then he just set some high goals. Better than setting it too low, though.

    Hope this helps.
    ok, i wasnt having a dig, just wasnt sure if i was reading his sig correctly , wasnt sure what 250@177 meant.
    23 yo 6 2", 258lbs

    Feb' 06......................................Mar' 06......july 06
    bench 270lb x 1..........................275x3........315x4
    deadlift 260lb x 1........................275x1........418x1
    db shoulder press 88x3................94x3..........100x7
    atf squat - ...............................................308x5

  9. #8
    SFW! drew's Avatar
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    Yes, my bench currently sucks. 250@177 means I lifted 250 while weighing 177lbs. I currently weigh 211 and will be attempting to hit a 300 bench at my next meet. I haven't maxed on bench in quite some time. My goal for this year is 400. I'm planning on moving to a powerlifting gym and training with a team that has become very good at benching. This, combined with a proper shirt should get me into the 400s.

    Based on your squat and dead numbers, I would think the more sets the better. You should be working on form, and more first reps is the best way to do that.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  10. #9
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    more first reps?
    23 yo 6 2", 258lbs

    Feb' 06......................................Mar' 06......july 06
    bench 270lb x 1..........................275x3........315x4
    deadlift 260lb x 1........................275x1........418x1
    db shoulder press 88x3................94x3..........100x7
    atf squat - ...............................................308x5

  11. #10
    SFW! drew's Avatar
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    Yes, 3,3,3,2,2,1,1,1 would be good.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  12. #11
    Player Hater PowerManDL's Avatar
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    Quote Originally Posted by BaggedE30
    I started off training with a 5 x 5 pyramid routine, saw some nice gains off it but then hit a plateau so switched my routine to a heavy 3 x 3 of the same weight. Im mostly doing this for my chest and shoulder exercises and sticking to 5 x 5 for legs and back etc. Thing is i never see anyone doing this low reps, even the powerlifters seem to be staying around the 5-8 rep range it seems?
    This is probably one of the best approaches for a lifter to take. Use it until it stops working, then worry about more advanced stuff.
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