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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    Posting my routine.

    What do you guys think?

    1) Push
    3 sets compound chest movement (flat dumbell, flat barbell, or incline dumbell)
    3 sets compound shoulder movement (standing barbell press or seated dumbell)
    3 sets compound tricep movement (close-grip bench or dips)
    2 sets isolative chest movement (cable crossovers or hammerstrength press)
    2 sets isolative shoulder movement (dumbell or cable side raises)
    2 sets isolative tricep movement (tricep pressdown or skullcrushers)

    Compounds = 4-8 reps
    Isolative = 8+

    15 sets total

    2) Pull
    4 sets low-rep movement (pullups or barbell rows)
    3 sets high-rep movement (cable-row or close-grip pulldown)
    2 sets hammerstrength pulldown
    3 sets rear delts (face pulls or leaning dumbell raises)
    3 sets biceps (EZ bar curls or hammer curls)

    Low rep = 4-8 reps
    High rep = 8+ reps

    15 sets total

    3) Legs
    4 sets Squats
    4 sets SLDL
    4 sets Calf Raise

    12 sets total




    I do not do this on a weekly schedule; the body doesn't work by the week so why should my routine? I usually end up hitting 4-5 sessions a week, so roughly 1.5x a week per session type.

    Lower leg volume is something that works for me. Before my legs we're still WAY to sore when leg day came around again. So volume has been cut.

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  3. #2
    Senior Member 1mmort4l's Avatar
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    Why only 3 days? Why not make it 4, and split the excercises up a bit more, maybe adding in a couple more excercises.

    I personally would split my chest and shoulders to seperate days, and add excercises to both parts.
    I would also invest in Chinups, and i would try to split legs to 2 days if possible.
    Age: 25 Height:5/9" Weight: 180lbs/ 80kgs


    Current PR's (updated 19th March.)

    Bench: 325lbs/ 145kgs
    Dead: 395lbs/ 180kgs
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  4. #3
    Grammar Nazi BG5150's Avatar
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    I kinda like it, but there's some stuff missing:

    Deadlifts
    Any trap work
    Not much quad work
    I'd ditch the tricep iso work--they get hit well with bench and dips

    Ever thought of an upper/lower split? U/L/off/U/L/off/U/L/off, etc
    There are no stupid questions, just stupid people.
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  5. #4
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    Quote Originally Posted by 1mmort4l
    Why only 3 days? Why not make it 4, and split the excercises up a bit more, maybe adding in a couple more excercises.

    I personally would split my chest and shoulders to seperate days, and add excercises to both parts.
    I would also invest in Chinups, and i would try to split legs to 2 days if possible.
    Right now shoulders aren't a weakpoint so I can't justify giving them their own or a different day. I just group similar movements together since I still feel I can build a stronger foundation with basics.

    I have chinups in there. Overhand grip.

    Legs, I explained why I'm doing low volume and just once every 3 workouts.

  6. #5
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    Quote Originally Posted by BG5150
    I kinda like it, but there's some stuff missing:

    Deadlifts
    Any trap work
    Not much quad work
    I'd ditch the tricep iso work--they get hit well with bench and dips

    Ever thought of an upper/lower split? U/L/off/U/L/off/U/L/off, etc
    I'm taking a small break from regular deadlifts as I was doing them HEAVY for almost 2 years straight. SLDL's are my new choice of deads.

    Quads, as I pointed out, (well legs in general), get roasted just from that. To the point where leg day rolls around once again and they're STILL sore. But yeah I might throw in maybe a lunges or something as well. Thanks.

    Trap work I might need to throw in, I'll see. Never done direct trap work and they're developed proportionately.

    Triceps are a weakpoint. I tried the whole "little isolation" for arms thing and they didn't grow. Now I'm doing more for them and I've added more mass since.

  7. #6
    Senior Member always_losing's Avatar
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    5x5's - best workout ever.

    Started six weeks ago, put on 18lbs, never been bigger, harder or stronger in my life

  8. #7
    Just watch me ... Built's Avatar
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    bicentennial, instead of "leg day", why not have two? Less volume on each, toss in an upper body part with 'em since the volume will be lower for each workout.

    Pecs with delts is a lot of duplication - pec work hits delts already. Move shoulders to a different day - maybe with a leg day?

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