The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its 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
    T.J.W. nhlfan's Avatar
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    Chest+Triceps...bench press?

    Personally, my routine involves doing triceps and chest on the same day. I know other people like doing other splits, with chest and triceps being done on different days.

    for example, lets say 'Joe' has the following routine (lets not worry about legs for now)
    monday: chest and back
    tuesday: triceps and biceps
    wednesday:legs

    on which day would you do bench pressing, if you wanted to do it? or do people with this type of routine not bench press, but use isolation exercises?
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

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  3. #2
    Go Heels! MixmasterNash's Avatar
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    You shouldn't do that kind of routine.
    Last edited by MixmasterNash; 03-12-2006 at 10:48 PM.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  4. #3
    T.J.W. nhlfan's Avatar
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    i most definitely dont, im just wondering what the **** these other people are doing.
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  5. #4
    T.J.W. nhlfan's Avatar
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    http://www.wannabebigforums.com/showthread.php?t=76290
    this guy is doing it. i notice he has quite a rest between the two muscles.

    but his chest only gets done once a week?
    Last edited by nhlfan; 03-12-2006 at 11:17 PM.
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  6. #5
    Senior Member Jinkies's Avatar
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    Im no pro on the topic but chest exercises rely on triceps so its best to work with chest/triceps on the same day or you can risk overtraining and same goes with back and biceps. Do things like back/bi chest/tri and then legs
    Last edited by Jinkies; 03-12-2006 at 11:26 PM.

  7. #6
    Wrecker of Homes d'Anconia's Avatar
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    You have the guy working chest the first day and then triceps the next day. Assuming he does chest press on the first day then his triceps may not get enough rest by day 2.

    Basically by putting chest and tricep on consecutive days it is going to screw things up.

    There's nothing wrong with working chest and triceps on different days, just give them enough rest between since there will be some overlap. Usually people would put regular chest presses on the chest day and on tricep day do something like either narrow grip chest press, tricep pulldown, kickbacks, or (weighted) dips. Hope that helps clear things up.
    ...........||High School||.....||July '05||.......||January '09||
    Bench.........225x1...............275x1.................?
    Squat...........?.......................?....................365x5
    Deadlift........?.....................315x5...............435x5
    Weight........180...................192...................185
    BF%.............?......................12.....................12
    Time to Get Ripped
    Pictures of Me

  8. #7
    Just watch me ... Built's Avatar
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    Quote Originally Posted by Jinkies
    Im no pro on the topic but chest exercises rely on triceps so its best to work with chest/triceps on the same day or you can risk overtraining and same goes with back and biceps. Do things like back/bi chest/tri and then legs
    ?

  9. #8
    Wannabebig New Member
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    I'd stick with Chest/Tri and Back/Bi. Its better since lets say on chest day your triceps get a pretty good workout on all the chest presses and dips you do so when it comes time for triceps you only need maybe 2 or 3 exercises and your done.

  10. #9
    Breaker of Skulls Guido's Avatar
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    Quote Originally Posted by USMARINE0331
    I'd stick with Chest/Tri and Back/Bi. Its better since lets say on chest day your triceps get a pretty good workout on all the chest presses and dips you do so when it comes time for triceps you only need maybe 2 or 3 exercises and your done.
    This is essentially what I do, and I've found it works well for both building strength and workout efficiency.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  11. #10
    Senior Member Jinkies's Avatar
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    Im saying that having an all arm day usually isnt a good idea unless you spread you workouts far enough of you risk overtraining. You use triceps on chest days then the next day you do triceps and then your back to chest in a few days then triceps again its going to be overtraining your arms.

  12. #11
    Wannabebig Member Aries3x's Avatar
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    wbb1's split is like that i believe, but it has fairly large seperations between lifts.

  13. #12
    T.J.W. nhlfan's Avatar
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    thanks for the comments
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  14. #13
    Dipset
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    my routine:

    lift every day.. 4 day cycle..

    Day 1: Chest and Bi's

    Day 2: Back

    Day 3: Shoulders and Tri's

    Day 4: Legs
    then on the 5th day go back to day 1 and so on...

  15. #14
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    Quote Originally Posted by Jinkies
    Im saying that having an all arm day usually isnt a good idea unless you spread you workouts far enough of you risk overtraining. You use triceps on chest days then the next day you do triceps and then your back to chest in a few days then triceps again its going to be overtraining your arms.
    overtraining your arms after only working them twice a week isnt a real concern for anybody. arms heal much more rapidly then youd think, and doing a chest/bi back/tri day wouldnt be overtraining in the least. i didnt say its smart, but its not overtraining

  16. #15
    Cardio bunny Alex.V's Avatar
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    Quote Originally Posted by Diesel07
    my routine:

    lift every day.. 4 day cycle..

    Day 1: Chest and Bi's

    Day 2: Back

    Day 3: Shoulders and Tri's

    Day 4: Legs
    then on the 5th day go back to day 1 and so on...


    ....yeah, don't do this routine either.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
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    Current supps: http://www.atlargenutrition.com/prod...covery/results

  17. #16
    on the road to a 1.2ktotal
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    i used to do chest/tris and back/bis but i kinda like wbb's idea of doing these on different days because i wouldn't be at maximum potential with the muscle that i worked out second because i'd be somewhat spent from the previous muscle's workout. going on the 3 day split of chest/back, legs, and delts/bis/tris really let's me go to maximum potential per muscle group. besides wbb 1 has a relatively low volume yet allows you to train with a challenging weight, so muscle recovery usually isn't a major issue unless you add more volume to the routine.
    19 yrs old
    5'9'' @ 165 lbs
    bf%: ?

    BB Bench Press: 275 lbs
    ATG Squat: 355 lbs
    BB Deadlift: 335 lbs

  18. #17
    on the road to a 1.2ktotal
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    damn belial i just saw your sig and your lifts are awesome, and so is your weight and bf %. how long did it take you to get to that point man?
    19 yrs old
    5'9'' @ 165 lbs
    bf%: ?

    BB Bench Press: 275 lbs
    ATG Squat: 355 lbs
    BB Deadlift: 335 lbs

  19. #18
    Cardio bunny Alex.V's Avatar
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    Hm, I had a journal floating around here for a while.

    Went from severely underweight to about where I am now in 3.5-4 years. The best of those gains were made in the first two.

    You got a hell of a starting point, man... Always good to see squat and deadlift numbers at least 50% higher than the bench.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  20. #19
    Wrecker of Homes d'Anconia's Avatar
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    Yeah Belial you gonna give us a pic of yourself some time? You know you don't need to include the face if it's a privacy issue.
    ...........||High School||.....||July '05||.......||January '09||
    Bench.........225x1...............275x1.................?
    Squat...........?.......................?....................365x5
    Deadlift........?.....................315x5...............435x5
    Weight........180...................192...................185
    BF%.............?......................12.....................12
    Time to Get Ripped
    Pictures of Me

  21. #20
    on the road to a 1.2ktotal
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    Quote Originally Posted by Belial
    Hm, I had a journal floating around here for a while.

    Went from severely underweight to about where I am now in 3.5-4 years. The best of those gains were made in the first two.

    You got a hell of a starting point, man... Always good to see squat and deadlift numbers at least 50% higher than the bench.
    haha thanks, but to be honest, the lifts are probably lower than posted because i've been on a 1/2 year hiatus, and the squat was parallel. i'd like to ATF 315 by september if that's possible.

    you're an inspiration. 235 @ 8% with a 1700+ total is just damn awesome.
    Last edited by HelpMeLift; 03-13-2006 at 11:52 PM.
    19 yrs old
    5'9'' @ 165 lbs
    bf%: ?

    BB Bench Press: 275 lbs
    ATG Squat: 355 lbs
    BB Deadlift: 335 lbs

  22. #21
    Senior Member
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    Belial is a freak, nuff said

  23. #22
    Breaker of Skulls Guido's Avatar
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    Quote Originally Posted by Diesel07
    my routine:

    lift every day.. 4 day cycle..

    Day 1: Chest and Bi's

    Day 2: Back

    Day 3: Shoulders and Tri's

    Day 4: Legs
    then on the 5th day go back to day 1 and so on...
    I agree. This sucks.

    You have no rest day(s). Chest and shoulders and also legs and back are too close together. Space it out some more and you would at least be closer to having a decent workout cycle.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  24. #23
    Dipset
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    what do u reccomend? please give me an example of a routine similair to this or sumthin u think is good so i can lift everyday
    as of march, 2006
    age: 16 (junior in H.S.)
    height: 6'3"
    weight: 231 bf: ?%
    bench max: 325
    squat max: 465

    http://img139.imageshack.us/img139/9...ture0025zw.jpg

    http://img137.imageshack.us/img137/3898/yeaa9cs.png

    http://img139.imageshack.us/img139/6...ture0207fh.jpg

    supplements: NO-Xplode before workout.... just a simple whey protirn afterwards... eat a shitload of food during the day.. especially foods high in protein

  25. #24
    Senior Member
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    Quote Originally Posted by Diesel07
    what do u reccomend? please give me an example of a routine similair to this or sumthin u think is good so i can lift everyday
    i wouldnt recommend lifting everyday..but if you insist itd be best to do

    day1: chest/tris
    day2: legs/lifts
    day3: shoulders
    day4: back/biceps
    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

  26. #25
    Dipset
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    Quote Originally Posted by BaggedE30
    i wouldnt recommend lifting everyday..but if you insist itd be best to do

    day1: chest/tris
    day2: legs/lifts
    day3: shoulders
    day4: back/biceps
    when u say legs/lifts, do u mean cleans and deadlifts and powerlifts like that?
    as of march, 2006
    age: 16 (junior in H.S.)
    height: 6'3"
    weight: 231 bf: ?%
    bench max: 325
    squat max: 465

    http://img139.imageshack.us/img139/9...ture0025zw.jpg

    http://img137.imageshack.us/img137/3898/yeaa9cs.png

    http://img139.imageshack.us/img139/6...ture0207fh.jpg

    supplements: NO-Xplode before workout.... just a simple whey protirn afterwards... eat a shitload of food during the day.. especially foods high in protein

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