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
    Soca King
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    A long but informative postI guess next week I'll be doing 5 sets for my bis and 5 sets for my tris17" guns here I come
    Last edited by Big Show; 02-19-2002 at 02:51 PM.

  2. #27
    MACHINE
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    TripleP - aside from the chest and shoulders workouts being swapped, that's the same split I do. I do abs with chest though, and instead of having dedicated week days, I do 2 on 1 off.
    "He's the best damn rollerskater that ever lived...probably in the whole town" - Chris Pontius

    If you can't be with the one you love, love the one you're with.

    5'10" 215 lbs
    Personal Bests:
    Bench 355
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  3. #28
    bien bueno! Marcel's Avatar
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    Chris - So if you are progressing every workout for a certain bodypart then that off time is sufficient for growth?
    "In the grand scheme of things, both things are quite superficial(obsessed with being muscular&ripped and incredibly strong). And yet lifting can teach you so much. My time at the gym--at least when I'm lifting--is invariably the high-point of my day. There aren't any questions; I almost don't even think. I go into an almost meditative trance-like state. Day-to-day worries become insignificant. I'm focused solely on the weight, and my reason for existence is clear. To move the bar and to improve on what I accomplished last time. Seldom are things so simple." - Blood&Iron

    "Most people cannot understand what burns in our blood, the gym is our addiction and iron is our drug. People don't understand why we commit hours a day to a goal where progress is so small it seems immeasurable, why we do cardio instead of watch TV, why eat 6 meals a day, why we insist on ordering diet soda or how we can drink skim milk. Most people will simply never grasp why we refuse to settle for a mediocre body." - Severed Ties

  4. #29
    Administrator chris mason's Avatar
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    Without getting into a excessively long explanation I think that is a good rule of thumb to go by, yes.

  5. #30
    bien bueno! Marcel's Avatar
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    Ok...how long have you been training by using only 2-5 sets for biceps and triceps respectively?
    "In the grand scheme of things, both things are quite superficial(obsessed with being muscular&ripped and incredibly strong). And yet lifting can teach you so much. My time at the gym--at least when I'm lifting--is invariably the high-point of my day. There aren't any questions; I almost don't even think. I go into an almost meditative trance-like state. Day-to-day worries become insignificant. I'm focused solely on the weight, and my reason for existence is clear. To move the bar and to improve on what I accomplished last time. Seldom are things so simple." - Blood&Iron

    "Most people cannot understand what burns in our blood, the gym is our addiction and iron is our drug. People don't understand why we commit hours a day to a goal where progress is so small it seems immeasurable, why we do cardio instead of watch TV, why eat 6 meals a day, why we insist on ordering diet soda or how we can drink skim milk. Most people will simply never grasp why we refuse to settle for a mediocre body." - Severed Ties

  6. #31
    bien bueno! Marcel's Avatar
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    and have you ever met anyone who could do more and still progress weekly ?
    "In the grand scheme of things, both things are quite superficial(obsessed with being muscular&ripped and incredibly strong). And yet lifting can teach you so much. My time at the gym--at least when I'm lifting--is invariably the high-point of my day. There aren't any questions; I almost don't even think. I go into an almost meditative trance-like state. Day-to-day worries become insignificant. I'm focused solely on the weight, and my reason for existence is clear. To move the bar and to improve on what I accomplished last time. Seldom are things so simple." - Blood&Iron

    "Most people cannot understand what burns in our blood, the gym is our addiction and iron is our drug. People don't understand why we commit hours a day to a goal where progress is so small it seems immeasurable, why we do cardio instead of watch TV, why eat 6 meals a day, why we insist on ordering diet soda or how we can drink skim milk. Most people will simply never grasp why we refuse to settle for a mediocre body." - Severed Ties

  7. #32
    Senior Member
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    Stupendous, excellent, wonderful post Chris. you kick ass. Lets see that article, and this best become a STICKY!!

  8. #33
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    Where are your pics?

  9. #34
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    Chris definatley knows his stuff, and I read his posts and follow his advice, but why is everyone acting like this is some new revelation?

    I think chris has been stating for a long time that you shouldnt do more than 5 sets for bi's and tri's. Actually, I think everyone on this board who knows about bodybuilding has been saying this.

  10. #35
    Administrator chris mason's Avatar
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    I have been training with 5 sets or less for bis and tris for 13 + years. No, I don't personally know anyone who uses more sets than this with good results, with or without steroids. I am sure they are out there, but they would most certainly be drug enhanced and or not taking their sets to failure. Let me give you an example, there is a guy I know, I met him at work about 5 years ago. He was/is huge. He is about 5'10" and a reasonably lean 245-250 lbs. Great shape, great strength. When I met him, I could obviously tell he was big, but I assumed he was like a lot of big guys I knew, lacking in raw strength. Well, after getting to know him, I found out he had the strength to backup his size. So, as time went by and we became better friends, we decided that when our schedules permitted, we should try to train together. So, the day finally came. I remember our first arm workout together. I got to the gym and we started with e-z bar curls. Now normally I use the Olympic bar, but since we were at his gym I decided to go with whatever he wanted to do. To make a long story short, it was a great workout with a guy who was as strong, or stronger than I was. We really pushed each other. To make a long story shorter, this guy with huuuge gunz (that was for you Belial) and I ended up doing 5 sets for bis and tris. That was his normal workout. We trained hard, we trained brief. As he and I worked out on other occassions, I found out he did similar volume for his entire body. He, like my other friends and training partners, came to the realization (on his own)that low volume and high intensity is the way to go for size and strength. Not crazy low volume, but not ridiculous volume like so many of the "pros" supposedly perform.
    Last edited by chris mason; 02-19-2002 at 06:55 PM.

  11. #36
    bone crusher
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    Chris, let me run this past you. I've been stuck in the 200-220 range on my squat for quite some time. I've been using a HIT workout the past and have gone back to a 4 part split - 1day on , 1 day off recently. Now because i went skiing, i did not work my legs for two weeks. Since skiing was leg intensive i did count it as a leg workout and skipped another 7 days. I just did sqauts again I was up 10 lbs and 6 & 4 reps over two sets. A good progression. Now does this indicate that i should wait longer than 7 days in between leg sets?

    squats 2 x 10-12
    leg press 1x10-12
    sldl 2x 6-8 superset with leg ext 2x6-8
    all to failure

    thanks a lot

  12. #37
    Administrator chris mason's Avatar
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    I think it indicates your body was not able to fully recuperate, and the extra time off allowed for supercompensation to occur. To me, it would indicate that a longer time between leg workouts may be in order, or a reduction in volume, or both. I suggest you leave the routine the same with regards to sets performed, but try waiting 10 days between leg workouts. See how this goes and then adjust accordingly. If you find that you need more than 12-13 days between sessions, you may want to incorporate a sub-maximal session in between workouts, and then stretch out the time between maximal sessions to 14 days. For now, I think you will find a few extra days makes the difference. Just so you know, the same thing has happened to me many a time.

  13. #38
    bone crusher
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    thanks mason, i'll try it out

  14. #39
    bien bueno! Marcel's Avatar
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    Chris - thank you for answering my questions. Whenever I meet someone who has so much experience I wanna pick their brain so maybe I don't make some mistakes that can be very easily avoided.

    1.When you say high intensity do you mean short rest periods between sets(i don't think tha'ts what you mean) or do you mean taking everyset to failure and giving your all???(i think that what you probably mean but making sure!)

    2. When someone wants to put extra emphasis on a certain bodypart to make it grow more to catch up to rest of physique what would you reccomend they do? Add couple more sets?

    Appreciate it.
    "In the grand scheme of things, both things are quite superficial(obsessed with being muscular&ripped and incredibly strong). And yet lifting can teach you so much. My time at the gym--at least when I'm lifting--is invariably the high-point of my day. There aren't any questions; I almost don't even think. I go into an almost meditative trance-like state. Day-to-day worries become insignificant. I'm focused solely on the weight, and my reason for existence is clear. To move the bar and to improve on what I accomplished last time. Seldom are things so simple." - Blood&Iron

    "Most people cannot understand what burns in our blood, the gym is our addiction and iron is our drug. People don't understand why we commit hours a day to a goal where progress is so small it seems immeasurable, why we do cardio instead of watch TV, why eat 6 meals a day, why we insist on ordering diet soda or how we can drink skim milk. Most people will simply never grasp why we refuse to settle for a mediocre body." - Severed Ties

  15. #40
    is no more. Orange357's Avatar
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    Did a major 2 sets of bicep work tonite.
    ...watch me reap of what I sow....

    and BOOM goes the dynomite!

  16. #41
    Wannabebig Member
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    ...he means taking every set to failure... not the optimal way to train in my opinion..but that's just my opinion (and the opinion of nearly every single top powerlifting, olympic lifting champion and even many bodybuilders) so take it with a grain of salt

  17. #42
    Wannabebig Member Podium Kreatin's Avatar
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    what rep range is good? i do 4-6 to failure, is that ok?
    "No one can completely believe that I am natural.
    The most important drug is to train like a madman
    -really like a madman
    The people who accuse me are those who have never trained once in their life as I train every day of my life."

    Alexandr Karelin
    Ten-time World Greco-Roman Champion
    1988, 1992, 1996 Olympic gold medalist

    current stats (10/19/03): 20yrs, M, 5'4 @160lbs, ~11% body fat
    lifted since march 2000
    occupation:MCB major @ uc berkeley

  18. #43
    . Delphi's Avatar
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    Chris, what do you think about the HST program that's been discussed here lately?

  19. #44
    Shock Therapist Shocker's Avatar
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    thanks, I want those arms.

  20. #45
    Wannabebig Member Van Stretch's Avatar
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    Chris,
    you look just as I expected, sort of Mentzer-esk, without the moustache.
    Keep it simple

  21. #46
    decease, RIP
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    yeah, what about rest between sets? Until you feel good to go?
    big.

  22. #47
    Senior Member MonStar1023's Avatar
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    Good question Delphi.

    chris mason-
    What is your opinion of the much talked about HST program?


  23. #48
    As I Am Paul Stagg's Avatar
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    HST isn't all that much different from McCallum's suggestions in KTP.
    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.

  24. #49
    Senior Member MonStar1023's Avatar
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    Paul Stagg-
    Bro what is KTP?


  25. #50
    As I Am Paul Stagg's Avatar
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    Keys to Progress.

    Every lifter should have a copy.
    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.

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