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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    Fitting more compund lifts into my routine.

    Basically I want to put in dead lifts and squats with my routine. My routine as of now goes as follows.

    Day A - Chest-Triceps
    Bench press -3 x10
    Incline - 3 x10
    Flat bench chest flyes 3 x10
    Dips 3 x 15
    Tricep presses (french presses?) 3 x10
    Kickbacks 3 x10
    ( I alternate using dumbells and barbells during bench pressing every other chest day)

    Day B- Back - Bicep - Abs
    Bent over rows (barbell) 3 x10
    Single arm rows 2 x10
    Lat Pull downs 3 x10
    hyper extentionsion ( back extension) 2 x 25
    Barbell curls 5 x10
    hammer curls 2 x10
    concentration curls 3 x10
    100 sit ups on incline board
    100 crunches on incline board
    leg lifts 25 x4
    vertical knee raises 20 x 5

    Day C- Shoulders/Legs
    Front lateral raises 3x10
    over head dumbell press 5 x10
    side lateral raises 2 x10
    shoulder shrugs (dumbell) 5 x10
    neck bridges (a must for boxers, might be un common here. Not sure)
    leg extension 5 x10
    leg curls 2 x10
    weighted calf raises 2 x10
    leg press 3 x10

    I need to know what days to put sqauts and deadlifts into the routine and what if possible they should replace in my work outs. I'm still learning about how routines are set up so cut me some slack. But advice on this would help greatly.

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  3. #2
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    Compound* damn typos

  4. #3
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    That is a crappy routine, for starters (pertaining more to the set up of the routine). Kickbacks are a useless exercise. You could replace the leg press with squats and replace hyper extensions with the deadlift. And you should try using machines as little as possible. What are your goals? How long have you been lifting? What are your stats? We need to know these things before toying around with a routine. You're a boxer, so what are you trying to achieve? More muscle? Speed? What?
    "The only easy day was yesterday."

  5. #4
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    Basically I want to gain weight in lean muslce. I'm at 160 right now which is middleweight in boxing and I want to compete at around 178 (light heavyweight). I have only lifted for 3-4 months but before that I still did loads of body weight work and plyometrics so it's not like i'm scrawny. As far as stats i've never touched dead lifts and squats which is what I want to change and my max on bench is 225.

  6. #5
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    Also I only really use machines on legs which i'm gonna work that out with the advice you gave me. As far as upper body 95 % of the time I use free weights. Oh and I know cardio plays a factor in weight gains which might set me back because I have to run 3 times a week and do sprints. I been eating more too ( no junk) but I need to track everything better.

  7. #6
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    If you want to gain weight, you simply have to eat enough. That's it. If you're doing extra activity like running, you need to eat enough calories to compensate for the extra energy used up. Are you tracking everything you eat? If not, you should sign up for a free account on www.fitday.com and start tracking.
    "The only easy day was yesterday."

  8. #7
    Banned bjohnso's Avatar
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    Your routine should be built around the squat and deadlift. Those 2 exercises are going to pack the most muscle on you.

  9. #8
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    ^^

    Going off that and the original question, I think you should have the compounds first and then worry about everything else second. You have the priorities in the wrong order. Compounds first with everything else surround those core lifts. Bench, deads, squats, rows, chins, overhead presses, etc...
    Last edited by sCaRz*Of*PaiN; 03-14-2007 at 07:09 PM.
    "The only easy day was yesterday."

  10. #9
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    You should check out WBBI in the stickied thread towards the top of the page. That routine you're on really isn't fixable just by subbing in some deads and squats. Way too many isolation lifts IMO. Good luck.

  11. #10
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    thanks for the advice everyone, changing everything around asap

  12. #11
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    Give this routine a go for a while ~> http://www.wannabebig.com/article.php?articleid=25

    After you do this for a while, you can move on to something more advanced.
    "The only easy day was yesterday."

  13. #12
    On My Way..... rbar89's Avatar
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    Day A - Chest-Triceps
    Bench press -3 x10
    Incline - 3 x10
    Flat bench chest flyes 3 x10
    Dips 3 x 15
    Tricep presses (french presses?) 3 x10
    Close Grip Bench

    Day B- Back - Bicep - Abs
    Deadlift 3x5
    Bent over rows (barbell) 3 x10
    Lat Pull downs 3 x10
    hyper extentionsion ( back extension) 2 x 25
    Barbell curls 2 x10
    hammer curls 2 x10
    weighted sit ups
    Other abs stuff

    Day C- Shoulders/Legs
    Squat 3x5
    SLDL/Good Mornings 3x8
    side lateral raises 2 x10
    shoulder shrugs (dumbell) 5 x10
    neck bridges (a must for boxers, might be un common here. Not sure)
    weighted calf raises 2 x10
    leg press 3 x10



    My fixes
    Last edited by rbar89; 03-14-2007 at 08:46 PM.
    Age: 19 | height: 6'1''
    Current Maxes: (May 2009)
    Bench: 275 | Squat: 355 | Clean: 240 | Deadlift: 455 | Body Weight-205lbs
    "When you know Squat about lifting, you know the important part."

  14. #13
    Senior Member Sensei's Avatar
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    Quote Originally Posted by bjohnso View Post
    Your routine should be built around the squat and deadlift. Those 2 exercises are going to pack the most muscle on you.
    Exactly. I've never heard of someone trying to "fit them in". Start w. the heavy compound lifts and then build your sessions around them, not the other way around.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

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