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. #26
    Senior Member Anthony's Avatar
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    I generally hate the idea of "programs" ... too many variables with lifestyle, schedule, sports, experience, etc to take into consideration.

    Having said that, I may give it a shot when I find some free time.
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  2. #27
    Who me? Chubrock's Avatar
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    Dude, you've got plenty of free time. You're always up here.

    Fuck, fight, or hold the light.

  3. #28
    Journalist galileo's Avatar
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    The time is now, Tony.

  4. #29
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    Quote Originally Posted by Anthony View Post
    I'm not an expert on BGB, I think its design is a little more complicated than necessary and it excludes a couple of pieces I feel are important.

    However, my understanding from looking at it is that everything gets hit at least twice. There were discussions about chest, and that's easily resolved (add dips in some where or whatever).

    Bottom line, essentially it's an upper/lower/upper/lower split. They work because they increase your frequency (scientifically proven to work), and because of time constraints, they force you to focus on big compound movements.
    That's one thing I'm liking about BGB. Like I mentioned before, directly hitting each muscle twice a week, for me, seems like too much. I have some experience working out that way, so it's not just a guess.

    With BGB, nothing is really being hit the second time to the extent it was hit the first. There's no second day of pull ups, or bench presses, or squats. It's pull ups for back one time, rows the next time. Squats one time, leg extensions the other. If I were to increase frequency at all, this seems like the best way for me to do it.

  5. #30
    Senior Member 8.8's Avatar
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    im guessing she designed it like that on purpose because its hard for your body to fully recover from directly hitting each large muscle group very hard to ofter(although there are many programs that completly toss that to the side)
    Way down this road, in a gym far away, a young man was once heard to say, "I've repped high and I've repped low, No matter what I do my legs won't grow."

    He tried leg extensions, leg curls, and leg presses, too. Trying to cheat these sissy workouts he'd do. From the corner of the gym where the big men train, Through a cloud of chalk and the midst of pain.

    Where the big iron rides high and threatens lives, Where the noise is made with big forty fives. A deep voice bellowed as he wrapped his knees, A very big man with legs like trees.

    Laughing as he snatched another plate from the stack, Chalking his hands and monstrous back, Said "Boy stop lying and don't say you've forgotten, Trouble with you is you ain't been SQUATTIN"

  6. #31
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    Yeah Anthony, I would be very excited about seeing a routine from you. I'm sure it would be very very interesting if you incorporate GPP, endurance, general fitness, mobility etc stuff.

  7. #32
    Senior Member EvanH's Avatar
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    How did this turn into a discussion on BGB. I asked a simple question and it was answered (Thanks Anthony).

    It is called "Baby Got Back" for a reason. From what I understand it is directed towards building a stronger back. Read this http://www.wannabebigforums.com/show...14#post1290214

    Anything, eh?
    Last edited by EvanH; 12-13-2006 at 04:33 PM.

  8. #33
    Journalist galileo's Avatar
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    If you weren't aware, every discussion on this forum has to turn into a discussion about :
    1. BGB or how hot Built is
    2. Girlfriend problems
    3. Creatine

    Didn't you read the sticky?

  9. #34
    Who me? Chubrock's Avatar
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    Quote Originally Posted by galileo View Post
    If you weren't aware, every discussion on this forum has to turn into a discussion about :
    1. BGB or how hot Built is
    2. Girlfriend problems
    3. Creatine

    Didn't you read the sticky?

    Dude, you forgot left wing/right wing.

    Fuck, fight, or hold the light.

  10. #35
    Wannabebig Member
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    i would go with the first one but i would also suggest that you do chest and biceps twice a week instead of once

  11. #36
    Who me? Chubrock's Avatar
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    Quote Originally Posted by 09taylorb View Post
    i would go with the first one but i would also suggest that you do chest and biceps twice a week instead of once
    No, read the responses people have given already.

    Fuck, fight, or hold the light.

  12. #37
    Senior Member EvanH's Avatar
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    Quote Originally Posted by galileo View Post
    If you weren't aware, every discussion on this forum has to turn into a discussion about :
    1. BGB or how hot Built is
    2. Girlfriend problems
    3. Creatine

    Didn't you read the sticky?
    My bad, don't know where my head was at. I have a problem... My girlfriend is taking creatine. What should I do?

  13. #38
    Journalist galileo's Avatar
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    Quote Originally Posted by EvanH View Post
    My bad, don't know where my head was at. I have a problem... My girlfriend is taking creatine. What should I do?
    Is she as hot as Built? If not, dump her then start doing BGB until you're so huge you can get a girl equally as hot. Mind you, no girl will ever be more hot, so don't set your goals too high.

  14. #39
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    So far, I've given myself quite the headache trying to figure this all out. I've come up with this so far. It's basically BGB very slightly changed...

    Monday

    seated db press - 4 sets
    lateral raises - 3 sets
    pull ups - 5 sets
    standing calf raises - 3 sets

    Tuesday

    sldl - 4 sets
    leg curls - 3 sets
    leg extensions - 3 sets
    skull crushers - 4 sets
    cable press downs - 3 sets
    abs

    Wednesday
    Off

    Thursday

    bench press - 4 sets
    incline hammer strength machine - 4 sets
    db flyes - 2 sets
    barbell rows - 4 sets
    cable rows - 3 sets
    seated calf raises - 3 sets

    Friday

    squats: 4 sets
    leg press: 3 sets
    leg curls - 3 sets
    barbell curls - 4 sets
    dumbbell curls - 3 sets

    Saturday
    Off

    Sunday
    Off

    Only thing is, I don't really like it. I'm coming off routines over the last few years that hit each muscle once a week (on their own day) with calves, biceps, triceps added in on one of those days. So now hearing that it's too low frequency, it's a little hard to grasp.

    On this new routine, with the exception of Monday, the other days seem insane volume-wise to me. The idea of doing a full chest workout, then first going into a back workout seems like a bit much. Not even just volume, but time-wise. How could each of those workouts get done within 1 hour? My chest/tris workout lasts about an hour. Replacing a few quick sets of small isolation exercises like skull crushers and press downs with barbell rows and cable rows (plus calf raises) is quite an increase, not to mention still having the energy and intensity to work another big muscle group with compound exercises.

    And biceps are hit 3 times during the week in some way, and 2 of those times are in back-to-back days. That seems like a bit much to me after them getting hit just once per week directly or indirectly.

    I mean, is the little bit of added volume/frequency in the workout above really that much more effective (as far as building muscle goes) than something like:

    chest/tris
    back/bis
    off
    shoulders/traps/abs
    quads/hams/calves
    off
    off

    or even

    shoulders/bis/tris
    quads/hams/calves
    off
    chest/abs
    back/traps

  15. #40
    Senior Member Anthony's Avatar
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    Here's an example from Rippetoe:

    Workout A
    3x5 Squat
    3x5 Bench Press
    1x5 Deadlift
    **2x8 Dips (optional)

    Workout B
    3x5 Squat
    3x5 Standing military press
    3x5 Pendlay or Bent Rows or Power Cleans
    **2x8 Chin-ups (optional)

    Week 1:
    Monday - Workout A
    Wednesday -Workout B
    Friday - Workout A

    Week 2:
    Monday - Workout B
    Wednesday - Workout A
    Friday - Workout B
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  16. #41
    Senior Member Jorge Sanchez's Avatar
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    Quote Originally Posted by unstop View Post
    So far, I've given myself quite the headache trying to figure this all out. I've come up with this so far. It's basically BGB very slightly changed...
    Dude, no.

    Listen to Anthony.
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  17. #42
    considering lipo Skinny Fat's Avatar
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    I don't understand how you can think that quads/hams/calves can all be done in one day, once a week, yet you need more bicep work. Your focus is a little off.

    Don't ask for a lighter load. Ask for a stronger back.


  18. #43
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    Quote Originally Posted by Skinny Fat View Post
    I don't understand how you can think that quads/hams/calves can all be done in one day, once a week, yet you need more bicep work. Your focus is a little off.
    I don't understand that either, which is why I never said it. You must have read something wrong. My thought process (until I started this thread, at least) is everything (including biceps) should be hit once a week.

  19. #44
    Journalist galileo's Avatar
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    Here's my basic outline, that I've used in the past with much success :

    Upper Body Day One [Focus Chest/Biceps]
    Heavy Chest: 3x5
    Auxiliary Chest: 4x12 [30 seconds rest]
    Moderate Back: 2x8
    Moderate Triceps: 2x8
    Auxiliary Biceps: 4x12 [30 seconds rest]

    Lower Body Day One [Focus Quads]
    Heavy Legs: 3x5
    Moderate Quads: 2x8
    Auxiliary Quads: 4x12 [30 seconds rest]
    Auxiliary Calves: 4x12 [30 seconds rest]

    Upperbody Day Two [Focus Back/Triceps]
    Heavy Back: 3x5
    Auxiliary Back: 4x12 [30 seconds rest]
    Moderate Chest: 2x8
    Moderate Biceps: 2x8
    Auxiliary Triceps: 4x12 [30 seconds rest]

    Lower Body Day Two [Focus Hams]
    Heavy Legs: 3x5
    Moderate Hamstrings: 2x8
    Auxiliary Hamstrings: 4x12 [30 seconds rest]
    Moderate Traps: 2x8
    Moderate Abs: 2x8

    I will add some additional shoulder work if necessary, maybe some alternate ab items, or varied calf-work. The auxiliary work can be swapped for drop-sets if I am so inclined.

    The auxiliary motions are generally light, more isolated motions such as flyes, db curls, leg ext/curls, and so on.

    I do upper1, lower1, upper2, lower2, and so on. I try to get to the gym every other day. Once in a while, I'll skip the weekend, but mostly not.
    Last edited by galileo; 12-14-2006 at 02:51 PM.

  20. #45
    Go Heels! MixmasterNash's Avatar
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    Quote Originally Posted by galileo View Post
    Here's my basic outline, that I've used in the past with much success :
    Where's the crying, angst, depression, and doin' it?

    Anyway, Anthony needs to forumulate a few routines, including his current lifting cycle (ME, DE, RE) and a "functional" upper/lower 4x week split.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  21. #46
    Journalist galileo's Avatar
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    Quote Originally Posted by MixmasterNash View Post
    Where's the crying, angst, depression, and doin' it?
    The first and last left about a year and a half ago. The middle doesn't happen until after you actually get to the gym.

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