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 Coqui's Avatar
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    Critique my current routine (or just give advice on it)

    Main purpose for this is cutting. As of right now, I don't have set weights for it because I'm going from a Smith Machine based gym to free weights, so I'm slowly upping the weights.

    All are currently 3 sets of 6-8.
    Monday
    Deadlifts
    Pronated Pullups
    Bent Over Barbell Row
    Bicep Concentration Curl
    Weighted Decline Bench Crunch
    Medicine Ball Obliques

    Tuesday
    Flat Barbell Press
    Incline Dumbell Press
    Dumbell Flyes
    Standing Tricep Extensions
    Dumbell Military Press
    Side Laterals

    Wednesday
    Squats
    Lunges
    Leg Press
    Good Mornings
    Weighted Decline Bench Crunch
    Medicine Ball Obliques

    Thursday
    Rack Pulls
    Lat Pull Downs
    Cable Rows
    Supinated Pullups
    Dtanding Hammer Curls

    Friday
    Flat Dumbell Press
    Incline Barbell Press
    Cable Flyes
    Skull Crushers
    Weighted Decline Bench Crunch
    Medicine Ball Obliques

    Here are my concerns:
    Volume (am I doing enough? Too much? Should I have more sets, etc.?)
    Shoulders (I only target them one day. Should I do more and if so, should I remove the Tricep isolation moves to do it?)
    Whatever else you guys can think of.
    Last edited by Coqui; 06-19-2006 at 10:50 AM.

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  3. #2
    Senior Member getfit's Avatar
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    set/rep range? why so much ab work?
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  4. #3
    Senior Member getfit's Avatar
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    oops, just read the set/rep range my bad
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  5. #4
    Senior Member getfit's Avatar
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    you have one day of lower and 4 days of upper.
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  6. #5
    Senior Member Coqui's Avatar
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    Quote Originally Posted by getfit
    you have one day of lower and 4 days of upper.

    Yeah I'm contemplating making this a 6 day workout for that reason, but normally my legs still feel a little wobbly come Saturday to begin with.

  7. #6
    Senior Member Coqui's Avatar
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    Quote Originally Posted by getfit
    why so much ab work?

    Just doing what I was told to do.

  8. #7
    Senior Member getfit's Avatar
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    why not try upper/lower body split hit everything twice

    mon-upper
    tues-lower
    wed-cardio or rest
    thurs-upper
    fri-lower

    wknd-off or some outdoor activity if you like
    Last edited by getfit; 06-19-2006 at 11:10 AM.
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  9. #8
    Senior Member getfit's Avatar
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    montreal quebec
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    no need for so much ab work, work them like you do any other muscle group.
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  10. #9
    Senior Member Coqui's Avatar
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    Columbus, OH
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    Quote Originally Posted by getfit
    why not try upper/lower body split hit everything twice

    mon-upper
    tues-lower
    wed-cardio or rest
    thurs-upper
    fri-lower

    wknd-off or some outdoor activity if you like

    Only issue I can think of with this is the fact that Upper body would consist of so many sets. 2 workouts per body part would be 30 sets. I think that would be overkill no?

  11. #10
    Senior Member Coqui's Avatar
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    Quote Originally Posted by getfit
    no need for so much ab work, work them like you do any other muscle group.
    Will do.

  12. #11
    Senior Member getfit's Avatar
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    on my upper day i don't do that much and i get hit pretty hard with my workouts

    ex: bench press or incline press 5x5
    military press 5x5
    chinups 5x5 or t-bar rows that's pretty much what i do or switch it around and do whatever i feel at the moment
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  13. #12
    Senior Member Coqui's Avatar
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    Quote Originally Posted by getfit
    on my upper day i don't do that much and i get hit pretty hard with my workouts

    ex: bench press or incline press 5x5
    military press 5x5
    chinups 5x5 or t-bar rows that's pretty much what i do or switch it around and do whatever i feel at the moment

    I'll probably have to increase my sets then because if I only did 3 sets, and that little in terms of workouts, I'd still feel like I had more left in the tank.

    Is there any benefit to doing 4 day workouts as opposed to if I were to follow the WBB routines?

  14. #13
    Senior Member Anthony's Avatar
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    Quote Originally Posted by Coqui
    Only issue I can think of with this is the fact that Upper body would consist of so many sets. 2 workouts per body part would be 30 sets. I think that would be overkill no?
    Why is it any different than what you're currently doing? I counted 57 sets for upper body in your original routine. You could EASILY hit an upper/lower split with 9-12 sets a day and make awesome progress.
    Facebook - BW166 SQ585 BP405 DL660 CL310

  15. #14
    Senior Member Coqui's Avatar
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    Quote Originally Posted by Anthony
    Why is it any different than what you're currently doing? I counted 57 sets for upper body in your original routine. You could EASILY hit an upper/lower split with 9-12 sets a day and make awesome progress.

    Because the 57 sets are split onto 4 days as opposed to 1 day.

    How does this sound then?
    5 X 5

    Monday
    Deadlifts
    Flat Bench Press
    Pronated Pullups
    Incline Dumbell Press
    Military Press
    Weighted Decline Bench Crunch

    Tuesday
    Squats
    Lunges
    Toe Lifts

    Wednesday - Rest

    Thursday
    Rack Pulls
    Flat Dumbell Press
    Lat Pulldowns
    Incline barbell Press
    Shrugs
    Weighted Decline Bench Crunch

    Friday
    Squats
    Leg Press
    Good Mornings
    Toe lifts

  16. #15
    Senior Member Anthony's Avatar
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    If you want to try the 5x5, look into bill starr's program. There's a link to a discussion we had under the sticky in the powerlifting forum. It's linear, but it works quite well. I know a lot of people have used 5 sets of 5 reps for their exercises, but it's not quite the same as a "5x5" program.

    If you don't want to do 5x5, think 3-4 exercises done 3-4 times a week.
    Facebook - BW166 SQ585 BP405 DL660 CL310

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