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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Results 1 to 11 of 11
  1. #1
    Winning is the easy part
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    How to improve bench press

    Looking to gain more on bench and squats, i do them everyday, what routine should i use to get gains faster?

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  3. #2
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    For starters, you could stop doing them every single day. That's why you're not seeing progress. Can you write out your entire routine? Days you go, exercises you do each day, and the sets/reps for each?

    And your gains aren't only from the routine you're doing. Your gains will be directly correlated with your diet. If you haven't constructed a diet yet, you need to do so.

    Go sign up for a free account on www.fitday.com and track your average calories for a week. Then come back here and post a link to your diet journal.
    "The only easy day was yesterday."

  4. #3
    Winning is the easy part
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    Im starting a 4500 calorie diet tomorrow, training for both strength and endurance

    Monday Wednesday Friday(All 4x10) "Less Weight"
    Bench
    Lat Machine(Front And Back)
    Curls/Shrugs/Forearms/
    Squats/Raises

    PT Also Mon Wed Fri (Increases everyweek)
    6 x 30 Push-ups
    6 x 30 Sit-ups
    2 x 10 Pull-ups

    Tuesday Thursday Saturday "Heavier Weight"
    Clean & Press 2x8
    Squats 2x12
    Pullovers 2x8
    Bench Presses 2x6
    Good Mornings 2x8
    Barbell Curls 2x8
    PushUp/situps/pullups thru out the day

    Saturday
    Go up the pyramid: (or half pyramid workout)
    Set/Step 1: 1 pullups/2 pushups/3 situps
    Set/Step 2: 2 pullups/4 pushups/6 situps
    Set/Step 3: 3 pullups/6 pushups/9 situps
    Set/Step 4: 4 pullups/8 pushups/12 situps
    Set/Step 5: 5 pullups/10 pushups/15 situps (Your first set sets are basically a warmup)
    Set/Step 6: 6 pullups/12 pushups/18 situps
    Set/Step 7: 7 pullups/14 pushups/21 situps
    Set/Step 8: 8 pullups/16 pushups/24 situps
    Set/Step 9: 9 pullups/18 pushups/27 situps
    Set/Step 10: 10 pullups/20 pushups/30 situps (Here is where you should fail / max out)
    Go down the pyramid: (or reverse order pyramid = toughest to easiest number of reps)
    Set/Step 9: 9 pullups/18 pushups/27 situps
    Set/Step 8: 8 pullups/16 pushups/24 situps
    Set/Step 7: 7 pullups/14 pushups/21 situps
    Set/Step 6: 6 pullups/12 pushups/18 situps
    Set/Step 5: 5 pullups/10 pushups/15 situps (Still tough until this point reaching failure at every level)
    Set/Step 4: 4 pullups/8 pushups/12 situps
    Set/Step 3: 3 pullups/6 pushups/9 situps
    Set/Step 2: 2 pullups/4 pushups/6 situps
    Set/Step 1: 1 pullups/2 pushups/3 situps (Finish cool down)

  5. #4
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    Great. Now scrap that routine because it's horrible. And you're missing deadlifts.

    Take a look at these routines (and pick one) ~>

    Baby Got Back
    Bill Star's 5x5

    I'm afraid to ask where you even got that routine.

    And you can modify these routines to include the Clean and Press if it isn't in there.

    What are your goals?
    Last edited by sCaRz*Of*PaiN; 04-22-2007 at 10:21 PM.
    "The only easy day was yesterday."

  6. #5
    Winning is the easy part
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    My Goal is to put on 15-20 pounds within 2 months, also just to increase my overall strength

  7. #6
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    That shouldn't be a goal. It isn't even healthy. You should be aiming to gain about 4-5 pounds A MONTH. Ideally, about 2 pounds of this will be muscle...usually less if you're not completely new to lifting. 15-20 pounds in 2 months will be mostly fat. If you want to gain weight, that's all diet. If you want to increase your overall strength, I think you'd be much better off picking one of the above routines. They will both provide you with that.
    "The only easy day was yesterday."

  8. #7
    Winning is the easy part
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    my body is fat in real low, im currently 6'5,180-185 so im not concerened with gaining body fat, i saw the forum post on gaining 15lbs in a month, so i thought i would try it, ive read the 5x5, but dont completly understand it, can you explain it

  9. #8
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    you need to rest your muscles after you work them, that is when they grow.
    i wouldnt work any body part more then twice a week, once hard, once light.
    your routine definatly needs an overhaul, you will end up hurting your self.

  10. #9
    Breaker of Skulls Guido's Avatar
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    :withstupi

    You're routine is the worst I think I have ever seen, and I've seen quite a few. No wonder you weren't seeing any gains. I'm surprised you haven't felt listless and tired all the time from so much overtraining.

    Scrap what you have now. Try a 3 day per week routine consisting of no more than 5 different movements per session, and no more than 15 sets for any particular body part. Make compound movements (squats, bench, deads) the basis of your routine. They should constitute at least 80% of your volume. Space each workout 48-72 hours from the next. Here is how I do it:

    Monday - Legs (squat, squat variation, calf raises, hamstring movement)
    Wednesday - Chest/Tri's (flat BB bench, bench variation, overhead press, dips, other tricep movement)
    Friday - Back/Bi's (deadlift, deadlift variation or good mornings, rows, pullups/chinups, curl variation)

    All other days: rest or active rest (light cardio or HIIT)

    That's it.
    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

  11. #10
    Senior Member
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    Think about it like a boxing match. If you started out boxing against someone like mike tyson or muhammad ali, would you get any better from getting pounded into the ground every single day?

    That's what you are doing to your muscles right now. You aren't giving them any time to improve.

  12. #11
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    ^no but id sure learn to curl into a ball and beg for mercy.

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