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
    Senior Member
    Join Date
    Feb 2006
    Posts
    77

    Help with a new split... going to 3 day push/pull/legs

    This is what I have been doing...

    Monday - chest/triceps
    5x5 bench press, incline DB press, weighted dips
    3x8-10 skullcrushers

    Tuesday - back/biceps
    5x5 deadlift, weighted pullups, Dorian rows
    3x8-10 DB curls

    Thursday - shoulders
    5x5 overhead press, rear upright rows, Arnold press, rear delt rows

    Friday - legs
    5x5 squat, stiff-legged deadlift, leg press, leg curls

    I train core every lifting day, alternating between low reps-high weight and adding weight with moderate reps and also between strictly abs, direct oblique work, and a mix. Core training is boring, so I like to switch it up to keep it fresh.


    And here's what I'm thinking of doing instead because I want to drop my shoulder day to make it a 3 day split so I have time for doing sprint workouts.

    Monday - Push:
    bench press
    overhead press
    incline bench press
    dips
    crunches

    Wednesday - Pull:
    deadlift
    pull-ups
    bent over rows
    chin-ups
    shrugs
    side bends

    Friday - Legs:
    squat
    SLDL
    leg press
    leg curls


    I really want to incorporate an explosive movement like power cleans but I don't know where to put them. My pull day seems pretty heavy already. Any suggestions? Up to this point, I've had no problem coming up with my own routines but I'm at a crossroads with going to almost a full body workout here.

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  3. #2
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    Here's a new tentative routine with changes made based on suggestions from another forum, still open for suggestions:

    Monday - Legs:
    squat
    SLDL
    leg press
    leg curls
    DB lunges
    crunches

    Wednesday - Push:
    bench press
    overhead press
    incline bench press
    dips
    side bends

    Friday - Pull:
    deadlift
    power cleans
    pull-ups
    bent over rows
    chin-ups
    crunches


    Now to determine the reps and sets!

  4. #3
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    Here's what I think would work well for rep ranges...


    Monday - Legs:
    squat 5x5
    SLDL 5x5
    leg press 5x5 or 3x8-10 (can't decide)
    leg curls 3x8-10
    DB lunges 3x8-10
    crunches

    Wednesday - Push:
    bench press 5x5
    overhead press 5x5
    incline bench press 5x5
    dips 3x8-10
    side bends

    Friday - Pull:
    deadlift 5x3
    power cleans 5x3
    pull-ups 5x5
    bent over rows 5x5
    chin-ups 3x8-10
    crunches


    I know I'm not getting any responses here but I wanted to show the recent evolution of my routine. Any comments, suggestions, props?

  5. #4
    260(-62) from 193 from 275
    Join Date
    Aug 2001
    Location
    Oshawa-->Toronto
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    4
    Quote Originally Posted by superhombre2k

    Wednesday - Push:
    bench press 5x5
    overhead press 5x5
    incline bench press 5x5
    dips 3x8-10
    Here you are going

    Chest
    Shoulders
    Chest
    Chest

    IMO your shoulder exercise(s) should be after all your chest exercises, unless your intention is to pre-fatigue your shoulders so that the incline and dips hit your shoulders harder.

  6. #5
    Senior Member
    Join Date
    Feb 2006
    Posts
    77
    Quote Originally Posted by Holto
    Here you are going

    Chest
    Shoulders
    Chest
    Chest

    IMO your shoulder exercise(s) should be after all your chest exercises, unless your intention is to pre-fatigue your shoulders so that the incline and dips hit your shoulders harder.
    I never thought of that! I'll put the overhead press after inclines. Dips are for the triceps.

  7. #6
    C.S.C.S. ddegroff's Avatar
    Join Date
    Jun 2005
    Location
    Colorado
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    3,817
    ^this last one looks the best. Some changes I would consider is not doing SLDL, leg curls, and lunges. Drop leg curls, IMO. I like to keep my sets/per workout @ 20 or below. I don't see a point in doing pullups and chins. Deads, Pullups, and rows will hit your back good by themselves, then you add cleans in there. No reason for the chinups at the end.
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  8. #7
    Senior Member
    Join Date
    Feb 2006
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    77
    My reason for having the chins in there as well is to get a more direct hit on my biceps with an underhanded grip because everything else is overhanded and I won't want to overwork the brachioradialis muscle to where I exaggerate the whole Popeye forearms thing. Do you think that would be a problem with all the overhanded movements? I'd like to drop either chins or pullups and just do the one for the sake of volume and time.

  9. #8
    Senior Member getfit's Avatar
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    Jul 2004
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    montreal quebec
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    Quote Originally Posted by superhombre2k
    My reason for having the chins in there as well is to get a more direct hit on my biceps with an underhanded grip because everything else is overhanded and I won't want to overwork the brachioradialis muscle to where I exaggerate the whole Popeye forearms thing. Do you think that would be a problem with all the overhanded movements? I'd like to drop either chins or pullups and just do the one for the sake of volume and time.
    do either one chins or pullups they both hit your back, you choose.They're both very effective
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  10. #9
    Senior Member
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    Feb 2006
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    77
    Thanks for the tips. I posted about this on another forum and I definitely think I'll just be doing pull-ups. Other changes which seem logical are to do 3x8-10 for leg press and 3x8-10 for incline DB press. Tomorrow I'll be switching to this split and I'll be posting in my log.

  11. #10
    260(-62) from 193 from 275
    Join Date
    Aug 2001
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    Oshawa-->Toronto
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    4
    Nice.

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