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
    back at it Beast's Avatar
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    BGB is too hard!

    Anyone else think it's too tough?

    I run into problems on the first chest/back day... I can barely do 5 proper sets of 5 of bench press after 5 hard sets of 5 rack pulls. The rack pulls annihilate me. You all who have been doing the program for a while don't run into this problem?

    D 435 / S 340 / B 305

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  3. #2
    Senior Member deeder's Avatar
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    Hmmm... Lower the weight if you can't complete them?
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  4. #3
    Canucks Fan Hockey66's Avatar
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    Try benching first.
    Age: 18
    Height: 5'10
    Weight: 205

  5. #4
    Is cutting down to 9% Jordanbcool's Avatar
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    You should always bench first.
    Getting back in the groove
    "I'll tell you a secret. Something they don't teach you in your temple. The Gods envy us. They envy us because we're mortal, because any moment might be our last. Everything is more beautiful because we're doomed. You will never be lovelier than you are now. We will never be here again." - Achilles, (Troy 2004)
    Stats
    ATF squat- 275 RAW
    Deadlift- 415
    Bench- Two 100lbs DB's four times
    190lbs 15% BF (Estimate)

  6. #5
    back at it Beast's Avatar
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    Hmm but it's better to get the tougher exercises out of the way first. Isn't that the way the program is designed?

    D 435 / S 340 / B 305

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    "I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB

    "OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL

    "Test does a body good." - Severed Ties

  7. #6
    monster in training DarrenEff's Avatar
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    I do the rack pulls first, and tend to "struggle" through bench. Kind of as Deeder suggested, I go full out on rack pulls one week, and then do whatever I can for bench. The next week I go a bit easier on rack pulls and full out on bench.

  8. #7
    Back in business WBBIRL's Avatar
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    BGB was pretty straight forward and I liked it alot. I did alter it a wee bit as I liked to go heavy on most of the movements it called for, and didn't/don't usually do a lot of accessory work.

    Usually though I did 2 lifts for each type of movement and 1 accessory.

    Id go light on the first set of each of the two groups and go heavy on the second set. So your not doing heavy movements back to back and they don't utilize the same primary muscle groups. I switched it up, say if I did arnolds heavy one week then they would be the lighter first movement and seated shoulder press would be the heavy movement.

  9. #8
    *Bingo Fuel clawhammer_33's Avatar
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    Did you just switch, or slowly work into it?
    Face it: biceps are the muscle that classifies you as a muscle man.

    Striding across the fields, carrying a vorpal blade, cometh Clawhammer! And he gives a bloodthirsty bellow:

    "As sure as predators devour prey, I shall paint the town a sanguine shade of doom!!!"
    Hilarity

  10. #9
    back at it Beast's Avatar
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    Quote Originally Posted by clawhammer_33 View Post
    Did you just switch, or slowly work into it?
    I've been doing it for about 3 weeks now.

    I've never done a program with 2 compound 5x5 exercises in one day before.

    D 435 / S 340 / B 305

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    "I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB

    "OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL

    "Test does a body good." - Severed Ties

  11. #10
    female teaturtle's Avatar
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    Quote Originally Posted by clawhammer_33 View Post
    Did you just switch, or slowly work into it?
    how do you 'slowly work into it' ??
    "F-ck life before it f-cks you"

    17 yrs old, female
    130 lbs, 5'8"

  12. #11
    *Bingo Fuel clawhammer_33's Avatar
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    Quote Originally Posted by teaturtle View Post
    how do you 'slowly work into it' ??

    By dropping sets down, or decreasing intensity, for the first week or two.

    A drastic routine change can change your needs for recovery .
    Face it: biceps are the muscle that classifies you as a muscle man.

    Striding across the fields, carrying a vorpal blade, cometh Clawhammer! And he gives a bloodthirsty bellow:

    "As sure as predators devour prey, I shall paint the town a sanguine shade of doom!!!"
    Hilarity

  13. #12
    Senior Member KevinStarke's Avatar
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    Do the bench first man it shouldnt effect rack pulls at all.

  14. #13
    Is cutting down to 9% Jordanbcool's Avatar
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    Intensity may suffer for the second excersize as always. You will always have more energy on your first excersize. I think chest is more important then back since you hit them twice while only hitting chest once (directly atleast).

    If you still want to do rack pulls first then you'll just have to do what deeder said and lower the weight. Theres not much more you can do after that.
    Getting back in the groove
    "I'll tell you a secret. Something they don't teach you in your temple. The Gods envy us. They envy us because we're mortal, because any moment might be our last. Everything is more beautiful because we're doomed. You will never be lovelier than you are now. We will never be here again." - Achilles, (Troy 2004)
    Stats
    ATF squat- 275 RAW
    Deadlift- 415
    Bench- Two 100lbs DB's four times
    190lbs 15% BF (Estimate)

  15. #14
    Eat Chicken Chris686's Avatar
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    Heh, I have been doing BGB for a while.

    I've felt pretty queasy from day 1 many times. That day can kick your ass.

    Someone else suggested alternating the exercises.
    Go light on bench one week, and heavy on deads/rack pulls the next.
    That's what I did.
    Forever Goal: Strength

    Weightlifting sucks. I just like to lift heavy things.

  16. #15
    Getting un-streamlined Progress's Avatar
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    I've been doing BGB since May and that was one of my major complaints. Recently, I took a three week break and got back in and my chest strength is pitiful. I attribute it to kicking my ass on rack pulls. Do what you need to but I imagine that with time, the strength will increase and it won't be as bad.

  17. #16
    Hulk Smash! LouPac's Avatar
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    I want to give Beast props for admitting to the public that a program created by a woman is too hard for him.

  18. #17
    Senior Member BFGUITAR's Avatar
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    Quote Originally Posted by LouPac View Post
    I want to give Beast props for admitting to the public that a program created by a woman is too hard for him.
    Built aint no woman, shes a cyborg.

  19. #18
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    Beast, I am on my second week of BGB and I have the EXACT same problem. Yesterday for Day 1, by the time I was doing benching I was already slightly tired, and by the fourth set of bench I barely had the energy to push the weight.

    I like the suggestion of doing the chest exercises first, for the above stated reason that back is worked twice a week, while chest is only worked once.

  20. #19
    back at it Beast's Avatar
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    Quote Originally Posted by LouPac View Post
    I want to give Beast props for admitting to the public that a program created by a woman is too hard for him.
    haha, I think that anyone who can actually do a proper 5x5 for both exercises on Day 1 is either lying or not working hard enough.


    I think alternating intensities is the best plan. Thanks for all the input!

    D 435 / S 340 / B 305

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    "I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB

    "OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL

    "Test does a body good." - Severed Ties

  21. #20
    Senior Member Anthony's Avatar
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    Quote Originally Posted by Beast View Post
    haha, I think that anyone who can actually do a proper 5x5 for both exercises on Day 1 is either lying or not working hard enough.
    Or they start very low and gradually increase the weight, therefore improving work capacity along the way.

    Look at Bill Starr's 5x5 ... 2-3 very difficult lifts done at 5x5 each day. It's not easy, but it's certainly possible.
    Facebook - BW166 SQ585 BP405 DL660 CL310

  22. #21
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    If you have 2 5x5 compound in succession you could take a 5-6 minute rest.

  23. #22
    back at it Beast's Avatar
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    Quote Originally Posted by Anthony View Post
    Or they start very low and gradually increase the weight, therefore improving work capacity along the way.
    I've always done a 5x5 with a fixed 5-6 rep max weight.
    How is the method you're referring to different than a pyramid set?

    D 435 / S 340 / B 305

    Journal

    "I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB

    "OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL

    "Test does a body good." - Severed Ties

  24. #23
    Senior Member Anthony's Avatar
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    Quote Originally Posted by Beast View Post
    I've always done a 5x5 with a fixed 5-6 rep max weight.
    How is the method you're referring to different than a pyramid set?
    I meant start week 1 at a weight that is very light. Gradually increase that weight each week. You shouldn't be struggling in the first couple of weeks.
    Facebook - BW166 SQ585 BP405 DL660 CL310

  25. #24
    Just watch me ... Built's Avatar
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    <chuckles reading this thread ...>

    Another option is to do a set up the chest and back work as antagonistic pairs. Do a set of chest, rest, set of back, rest, set of chest ...

    Sometimes a pain in a busy gym, but I've done it this way many times.

  26. #25
    back at it Beast's Avatar
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    Quote Originally Posted by BroGain View Post
    I like the suggestion of doing the chest exercises first, for the above stated reason that back is worked twice a week, while chest is only worked once.
    I'm going to try the heavy/light approach. I actually work my chest along with triceps on Day 4.
    Quote Originally Posted by Built View Post
    <chuckles reading this thread ...>

    Another option is to do a set up the chest and back work as antagonistic pairs. Do a set of chest, rest, set of back, rest, set of chest ...

    Sometimes a pain in a busy gym, but I've done it this way many times.
    That could work, too. Have you ever had this problem?

    D 435 / S 340 / B 305

    Journal

    "I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB

    "OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL

    "Test does a body good." - Severed Ties

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