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
    Grammar Nazi BG5150's Avatar
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    Periodization Question

    I just finished my current 10-week mesocylce (I think). It was an upper/lower split 2x a week. The reps were:

    1-2 3x12 (u), 3x8 (l)
    3-4 3x10 (u), 3x8 (l)
    5-6 3x8 (u), 3x8 (l)
    7-8 3x6(u), 3x4 (l)
    9-10 3-4 (u), 3x4 (l)

    I was thinking about a different periodization. Maybe:

    Week 1: 3x8 (u + l) hypertrophy
    Week 2: 3x4 strength
    Week 3: 3x12 endurance
    repeat 3 more weeks
    Week 7: 2x10 deloading

    Your thoughts?
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

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  3. #2
    rampage don't squat bloodninja's Avatar
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    For strength I would probably go down to 3 reps, actually.

  4. #3
    Just watch me ... Built's Avatar
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    Or you could try wave loading. Google "wave loading manifesto" by Ian King. I'm rather fond of double wave, myself.

  5. #4
    Breaker of Skulls Guido's Avatar
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    Wow. Bad title for a thread. I TOTALLY got the wrong idea.
    5'9" 195 lbs
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  6. #5
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by Built
    Or you could try wave loading. Google "wave loading manifesto" by Ian King. I'm rather fond of double wave, myself.
    Interesting read. I'll keep it in mind. I think this week and next week I'm just gonna fart around in the gym and take it easy with deloading and maybe a couple of max sessions.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  7. #6
    Grammar Nazi BG5150's Avatar
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    Someone gave me this idea. Any thoughts?

    Upper Day 1:
    Bench Press**
    Pendlay Row**
    Military Press
    Cable or Band pull downs
    Decline sit-ups

    Lower Day 1:
    Conventional Deadlifts**
    Leg Press
    Goodmornings
    Barbell shrugs

    Upper Day 2:
    DB Bench**
    T-bar Rows
    Plate Raise (or Face pulls w/ bands)
    Weighted Pull ups

    Lower Day 2:
    Squat**
    Stiff Leg Deadlifts**
    Reverse Hypers
    Dumbell Shrugs

    * I will leave the arm work up to you. However dont spend all that much energy on them, just 3-4 sets a week is all you need. They get plenty of work with the rowing and other movements.

    ** Primary movers, your major lifts that need to be payed attention too.

    Now the training sets/reps/load are gunna be a bit different with this. Its not going to be your basic 5x5 or 3x5.. In-fact it wont even be in the ball park like that... PAY ATTENTION!

    Primary Movers:
    1.) 5x3
    2.) 5x3
    3.) 5x3
    4.) 4x6
    5.) 4x6
    6.) 5x5
    7.) 5x5
    8.) 5x5
    9.) 0ff

    Get a projected 3RM of all your Primary Movers (*). Once you get your projected maxes at the END of th week calculate 78.5%.

    - Example: 3 RM on Squat is 315. Take 315 x .758 = 238.77 (240)

    Now after the first week you will start working your Primary Movers at 78.5% @ 3RM. Once you complete the first week continue adding 2.5-5% to the 78.5%.

    - Example:
    Week 1 I did 240 (78.5%) on the squat.
    Week 2 I will do 80-82.5% of my best 3RM.
    Week 3 I will do 82.5-85% of my best 3RM.

    Weeks 4 and 5 are what I call high rep weeks. Yup I said it.. HIGH REPS. You will do 4 sets of 6 with the same weight on all 4 sets. Use your judgment on the weights, but keep them fairly challenging.

    You will do the SAME thing for week 6-8 as you did with week 1-3. However during this week you will be working with a 5RM and NOT a 3RM.

    The other lifts that arnt Primary Movers are done like this:

    1.) 3x12
    2.) 3x12
    3.) 3x8
    4.) 3x8
    5.) 3x6
    6.) 3x6
    7.) 4x6
    8.) 4x6
    9.) 0ff

    The thing with these lifts are going to be rest periods. Keep the rest around 60-120 seconds between each set. Now between each movement thats your choice however dont go talk to all the girls for 20 minutes and then come back and pick it back up. If you hit failure on a set you simply just hit failure and its not a big deal.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  8. #7
    Senior Member Anthony's Avatar
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    Replace leg press with lunges and I like the overall concept.
    Facebook - BW166 SQ585 BP405 DL660 CL310

  9. #8
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by Anthony
    Replace leg press with lunges and I like the overall concept.
    Good idea.

    This week, I'm gonna do light work mon & tues and do some max calculations later in the week and start this next week. Maybe I'll do a journal if I become unlazy.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  10. #9
    Eat Chicken Chris686's Avatar
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    BG, I like the grammar nazi title :P

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