The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s 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
    QB Killa
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    Heres A Good Workout

    Monday & Thursday
    Chest & Back
    Superset
    4 sets -10 Lats
    4 sets - 15,12,8,6 Incline Bench
    Superset
    4 sets - 15,12,8,6 Bench Press
    4 sets - 12 Barbell Rows
    Tri Set
    4 sets - 10 Flys
    4 sets - 12 Pullovers
    4 sets - Failure Dips

    Tuesday & Friday
    Shoulder & Legs
    Tri Set
    4 sets - 10 Shoulder Press
    4 sets - 10 Lateral Raises
    4 sets - 10 Bent Over Laterals
    Superset
    4 sets - 10 Barbel Press
    4 sets - 10 Lying Incline Lateral Raises
    Superset
    4 sets - 15 Dumbell Shrugs
    4 sets - 10 Upright Rows (alternate grip "Wide & Narrow")

    4 sets - 10 Hack Squats
    4 sets - 10 Leg Press
    4 sets - 15,10,8,8 Squats
    4 sets - 15 Calf Raises

    Wenesday
    Biceps & Triceps
    Superset
    Barbell Curls 4 sets -10 decrease weight each set
    Overhead Barbell Tri extensions 4 sets - 10
    Tri Set
    Peacher 4 sets -10
    Skull Crushers 4 sets - 10
    Reverse Curls 4 sets - 10
    Superset
    Concentration Curls 4 sets - 10
    Forearm Curls 4 sets - 10


    I hope this helps some of the advanced guys on ideas and beginners as well on what to do. I got many ideas from Arnold this endurance workout will make you strong. Try to make goal to go up 5lbs a week to further intesify workout.

    God Bless

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  3. #2
    Senior Member HeavyBomber's Avatar
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    um, I think I'll stick to my routine. Combining chest and back, and legs with anything else would not work for me.

  4. #3
    Senior Member Natetaco's Avatar
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    i agree with heavy bomber, ill stick with my current routine
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  5. #4
    Senior Member HeavyBomber's Avatar
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    Not to mention performing them twice a week and doing arms the day before chest and back. Just my opinion, that routine sucks.

  6. #5
    Banned Tofer's Avatar
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    Yeah, so I'm pretty sure my shoulders would actually pack up and leave me if I tried to put them through a routine like that, but whatever...

  7. #6
    QB Killa
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    I actually increased in muscle and the definition over a month has been crazy

  8. #7
    Senior Member HeavyBomber's Avatar
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    Quote Originally Posted by loftin12393 View Post
    I actually increased in muscle and the definition over a month has been crazy
    How long have you been lifting?

  9. #8
    QB Killa
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    about 2 years I'm been cutting with this workout for the last two months of course I'm just learning you have obviously been lifting longer than me

  10. #9
    Get Some! KoSh's Avatar
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    Yeah. My shoulders hurt just looking at that. But if it works for you, keep doing it man.
    "Don’t fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesn’t matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. I’ve got scars and blood and vomit."
    Jim Wendler, 531 Method

  11. #10
    QB Killa
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    I found most of this routine in Arnold's Encyclopedia I just wanted to share it with you guys its very intense workout

  12. #11
    Senior Member HeavyBomber's Avatar
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    I can't argue with your success. All I can say is there's no way I could recover adequately. I don't think I could lift as heavy as I would like with that much frequency either.

  13. #12
    Bodybuilding Mythbuster
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    Quote Originally Posted by loftin12393 View Post
    Monday & Thursday
    Chest & Back
    Superset
    4 sets -10 Lats
    4 sets - 15,12,8,6 Incline Bench
    Superset
    4 sets - 15,12,8,6 Bench Press
    4 sets - 12 Barbell Rows
    Tri Set
    4 sets - 10 Flys
    4 sets - 12 Pullovers
    4 sets - Failure Dips

    Tuesday & Friday
    Shoulder & Legs
    Tri Set
    4 sets - 10 Shoulder Press
    4 sets - 10 Lateral Raises
    4 sets - 10 Bent Over Laterals
    Superset
    4 sets - 10 Barbel Press
    4 sets - 10 Lying Incline Lateral Raises
    Superset
    4 sets - 15 Dumbell Shrugs
    4 sets - 10 Upright Rows (alternate grip "Wide & Narrow")

    4 sets - 10 Hack Squats
    4 sets - 10 Leg Press
    4 sets - 15,10,8,8 Squats
    4 sets - 15 Calf Raises

    Wenesday
    Biceps & Triceps
    Superset
    Barbell Curls 4 sets -10 decrease weight each set
    Overhead Barbell Tri extensions 4 sets - 10
    Tri Set
    Peacher 4 sets -10
    Skull Crushers 4 sets - 10
    Reverse Curls 4 sets - 10
    Superset
    Concentration Curls 4 sets - 10
    Forearm Curls 4 sets - 10


    I hope this helps some of the advanced guys on ideas and beginners as well on what to do. I got many ideas from Arnold this endurance workout will make you strong. Try to make goal to go up 5lbs a week to further intesify workout.

    God Bless
    No way should a beginner try anything like that. Nor should anyone else unless they are on steroids and have Arnold's genetics. That routine is overkill for most people. Way too many sets for shoulders not to mention arms. Upright Row is dangerous for the RC and this is a five days a week routine...not enough rest days.

  14. #13
    no matter what SaVvY's Avatar
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    Quote Originally Posted by HeavyBomber View Post
    Not to mention performing them twice a week and doing arms the day before chest and back. Just my opinion, that routine sucks.
    agreed

  15. #14
    Read this -------------->> pipes's Avatar
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    Damn, you have 44 sets on shoulder/leg day.......you crazy.
    5'11" 220lbs.

    BENCH - 330 x 1
    SQUAT - 405 x 1
    DEADLIFT - 450 x 1


    "Whenever you do a thing, act as if all the world were watching." -- T.J.
    "Every success is built on the ability to do better than good enough." -- Unknown

  16. #15
    As I Am Paul Stagg's Avatar
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    That routine would be counterproductive for the vast majority of people training with weights.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  17. #16
    Gunslinger bullethead74's Avatar
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    Westside, WBB, BGB - now there good routines.

    The one listed above might well suit a drug assisted genetic luckster like Arnold, but for everyone else it would drive progress backwards with the amount of work.
    Age 33
    Height 6'4"
    Weight 220lbs

    British by birth, English by the grace of God.

    That's not a picture of Scarlett Johansson.

  18. #17
    Senior Member
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    Certainly too many sets for me. I do..6 total for my chest.

  19. #18
    Banned bjohnso's Avatar
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    Talk about under-prioritizing legs, jeez... At a glance it looks like legs comprise only about 1/8 of your workout.

  20. #19
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    Maybe you would see good results in the short term.

    I've played with high frequency stuff and it does work pretty well but it also stops working so well fairly quickly.

    At the moment I'm doing full body 3x a week. Basically 3 sets for chest (bench), back (db/bb rows), quads (hack sq), hams (SLDL/Deadlifts), calves. I add in one isolation exercise for shoulders or tris or bis each session. It's working very nicely. You don't go in an DESTROY every muscle group. You stimulate it for growth and move on.

  21. #20
    QB Killa
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    Well for me my legs are bigger than my upper body so I'm trying to get my upper body to catch up. Like I said I posted just to give ideas I think its a great workout but thats just my opinion. I do alot sets because I'm cutting also combine them to further intesfy the workout. Also I hate steriods so don't bring that up I'm generally a health freak and worry about athletics too much

  22. #21
    Breaker of Skulls Guido's Avatar
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    I see 16 sets of curls and 0 sets of deadlifts. 'Nuff said.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  23. #22
    Senior Member Natetaco's Avatar
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    Quote Originally Posted by bjohnso View Post
    Talk about under-prioritizing legs, jeez... At a glance it looks like legs comprise only about 1/8 of your workout.
    Quote Originally Posted by Guido View Post
    I see 16 sets of curls and 0 sets of deadlifts. 'Nuff said.
    sounds like arnold to me! His upper body was great but his legs were way to small, and I dont think he deadlifted at all.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  24. #23
    QB Killa
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    No he did have it on mondays and thursdays but I have a bad back last summer I got my deads up to about 405 but then I got back pain so I am taking a break no pian since. Plus I'm only 17 so I don't risk messing anything up so eventually I'm going to go see a chiropractor.
    Last edited by loftin12393; 02-19-2007 at 02:09 PM.

  25. #24
    Eat Chicken Chris686's Avatar
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    That would take me three hours to get done, and provides minimal rest breaks. You don't grow in the gym.

    Bro, this routine is quite ugly. I strongly recommend NOT doing this routine.

    Did you "get back pain," from deadlifts?
    Forever Goal: Strength

    Weightlifting sucks. I just like to lift heavy things.

  26. #25
    Squat slowly improving :)
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    i know it's been said before..but,

    Holy volume, Batman!! That's insane.

    David, i'm kind of interested in your full body workout..could you send a pm my way with some details, I'd appreciate it
    Been out the game for a little while, but jumpin back in

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