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
    Senior Member BFGUITAR's Avatar
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    A new routine idea

    I have been doing BGB for a while now and have had some nice gains. But I think its time for a routine change.

    My chest was always my weakest part, but after doing some research and asking Built, I added another a "light chest" day. As a result, my chest grew in size and in strength by ALOT.

    As a result, im thinking of basing my routine on doing every big compound movement twice a week, one heavy day and one light day with some assistance workouts.

    I dont know how to plan such a workout... I want to do every big movement twice a week (the heavy days will be 5x5 and the lighter days will be 3x8) as well as some assistance... bis tris and abs.

    Can anyone help me out?

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  3. #2

  4. #3
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    Sounds very Westside-esque. Read up on Louie Simmons stuff and you might get some inspiration.

  5. #4
    Senior Member BFGUITAR's Avatar
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    I would like 4 days a week just so the routine would be easier to contruct. Im not new anymore and can handle more intense workouts, more times a week. Im just not good at making routines which is why im asking you guys.

    Yeh thanks alot built, adding an extra chest day was what sparked this idea.

  6. #5
    Banned Tofer's Avatar
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    Why not just do an upper/lower split?

    Lower 1 - Heavy quads, light hams
    Upper 1 - Heavy Back, light chest
    Lower 2 - Heavy Hams, light quads (plus any accessory work like bis, tris, etc)
    Upper 2 - Heavy Chest, light back

  7. #6
    Banned Tofer's Avatar
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    You can probably work OH Press in for shoulders on either Lower 1 or Upper 1.

  8. #7
    Senior Member Howard 9's Avatar
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    Quote Originally Posted by BFGUITAR View Post
    I have been doing BGB for a while now and have had some nice gains. But I think its time for a routine change.

    My chest was always my weakest part, but after doing some research and asking Built, I added another a "light chest" day. As a result, my chest grew in size and in strength by ALOT.

    As a result, im thinking of basing my routine on doing every big compound movement twice a week, one heavy day and one light day with some assistance workouts.

    I dont know how to plan such a workout... I want to do every big movement twice a week (the heavy days will be 5x5 and the lighter days will be 3x8) as well as some assistance... bis tris and abs.

    Can anyone help me out?
    Where did you add a lighter chest day to BGB?
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  9. #8
    Senior Member DNL's Avatar
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    I had similar progress when i switched to 3 days of fullbody 3 weeks ago. All of my numbers went up except for bench press because i switched over to DB. All in all upper/lower split seems to be more like what you're describing.

  10. #9
    Just watch me ... Built's Avatar
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    Quote Originally Posted by Howard 9 View Post
    Where did you add a lighter chest day to BGB?
    Read Get Built issue four.

    I did a few options in there for extra chest work.

    MariAnne

  11. #10
    Senior Member BFGUITAR's Avatar
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    Quote Originally Posted by Tofer View Post
    Why not just do an upper/lower split?

    Lower 1 - Heavy quads, light hams
    Upper 1 - Heavy Back, light chest
    Lower 2 - Heavy Hams, light quads (plus any accessory work like bis, tris, etc)
    Upper 2 - Heavy Chest, light back
    Essentially thats what im doing, but im speaking excersises specifically. Ill be benching, squatting, and deadlifting twice a week.

  12. #11
    back at it Beast's Avatar
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    1: Bench (5x5) + DLs (3x8)
    2: Squats (5x5) + Military (3x8) + abs
    3: off
    4: DLs (5x5) + Bench (3x8) + arms
    5: Military (5x5) + Squats (3x8)
    6: off
    7: off

    I just threw arms and abs in there. I'd put arms toward the end of the week.

    This routine looks nice... might be my next one.
    Last edited by Beast; 06-10-2007 at 08:54 PM.

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  13. #12
    On My Way..... rbar89's Avatar
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    thats nice but I think doing squats the day after deads would be a bad idea.
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  14. #13
    Senior Member BFGUITAR's Avatar
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    Quote Originally Posted by rbar89 View Post
    thats nice but I think doing squats the day after deads would be a bad idea.
    First of all, Beast I thank you for coming up with that routine, it does look good and doable for sure!

    And rbar, the squats the workou after is a lighter load so it shouldnt be TOO bad.

    Beast perhaps you could alternate. Abs, bis, abs, tris.

    So it would be Bench+dl+abs and than Squats+military+bis.

    I personally dont like to do tris on chest day as they get hit from bench.

  15. #14
    back at it Beast's Avatar
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    Quote Originally Posted by BFGUITAR View Post
    Beast perhaps you could alternate. Abs, bis, abs, tris.

    So it would be Bench+dl+abs and than Squats+military+bis.

    I personally dont like to do tris on chest day as they get hit from bench.
    Yeah, those exercises are the least important, so whatever suits your fancy.

    And the 3x8 squats a day after DLs wouldn't be bad at all. After all, some people do squats and DLs on the same day.

    D 435 / S 340 / B 305

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  16. #15
    Grammar Nazi BG5150's Avatar
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    here's my 4-day, and I like it:

    Day 1:
    Flat Bench*
    JS Rows*
    Shoulder press
    Dips ss with calves

    Day 2:
    DL*
    GM's*
    Lunges
    DB Shrug ss with weighted incilne situps

    Day 3:
    Incline bench*
    Chins*
    DB Bench
    Cable Rows ss with calves

    Day 4:
    Squat*
    SLDL
    Reverse hypers
    BB Shrug ss with an ab exercise

    * = primary mover, do 3x8 or 5x5
    others = accessory, do 2x8
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  17. #16
    Senior Member zela's Avatar
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    I really like that routine. Really similar to my 4 day routine but you add that "light chest" day in there, from what Built suggested to you I am assuming.

    I read all that and especially Got Built issue 4, and I'll also probably be adding a light chest day after reading this thread.

    Thanks for the great thread.

  18. #17
    Senior Member BFGUITAR's Avatar
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    Ok, so this is my plan.
    Im going to use what Beast said and add some extra excersises.

    1: Bench (5x5), Bench/flys (3x8) + DLs (3x8) + abs
    2: Squats (5x5), SLDL(3x8) + Military (3x8) + triceps
    3: off
    4: DLs (5x5), Row 3x8 + Bench (3x8) + abs
    5: Military (5x5), Arnie press (3x8) + Squats (3x8) + bis
    6: off
    7: off

    I call this routine "Biggy 3x2" as the whole idea is to base your excersises on the big 3 twice a week with some extra sets/isolization to help you along.


    And generally, what % of your one rep max is your 8 rep max?
    Last edited by BFGUITAR; 06-13-2007 at 07:30 PM.

  19. #18
    indomitable will.
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    Quote Originally Posted by BFGUITAR View Post
    Ok, so this is my plan.
    Im going to use what Beast said and add some extra excersises.

    1: Bench (5x5), Bench/flys (3x8) + DLs (3x8) + abs
    2: Squats (5x5), SLDL(3x8) + Military (3x8) + triceps
    3: off
    4: DLs (5x5), Row 3x8 + Bench (3x8) + abs
    5: Military (5x5), Arnie press (3x8) + Squats (3x8) + bis
    6: off
    7: off

    I call this routine "Biggy 3x2" as the whole idea is to base your excersises on the big 3 twice a week with some extra sets/isolization to help you along.


    And generally, what % of your one rep max is your 8 rep max?
    Not sure if you were looking for opinions on this routine, but I think that's a lot of shoulder work. Twice a week, both times on the days after you bench. That's like 4 shoulder hits per week, on back-to-back days both times. For me personally, my shoulders could never handle that.

    Oh, and this routine lacks a vertical pulling movement.
    Last edited by Outshine; 06-13-2007 at 07:55 PM.

  20. #19
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    I agree. It looks good for the most part, but I think you'll quickly find that your shoulders can't handle it. It could also be quite strenuous on the hams if you're using much leg drive on your deadlifts (since you're deadlifting three times a week, as well as squatting twice).

  21. #20
    Senior Member BFGUITAR's Avatar
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    Ok so less volume for shoulders... that seems obvious dont know why I didnt see that.

    Ok, so how about this.

    Remove the military on day 2 and put in chinups instead.
    I personally dont find my hams to get hit hard on regular deadlifts personally. I may try doing the routine when my mouth heals up and see how my legs feel.

  22. #21
    back at it Beast's Avatar
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    Quote Originally Posted by BFGUITAR View Post
    Remove the military on day 2 and put in chinups instead.

    D 435 / S 340 / B 305

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  23. #22
    Senior Member BFGUITAR's Avatar
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    I need some more advice here...

    The 5x5 deadlift session really takes alot out of me and if I also have a 3x8 in the same week it may bee too much. Is it possible to change the 5x5 sequence into something geared specifically on strength and one rep maxes? Its just an idea but I think it would work well.

  24. #23
    Senior Member Vapour Trails's Avatar
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    Quote Originally Posted by BFGUITAR View Post
    Ok, so this is my plan.
    Im going to use what Beast said and add some extra excersises.

    1: Bench (5x5), Bench/flys (3x8) + DLs (3x8) + abs
    2: Squats (5x5), SLDL(3x8) + Military (3x8) + triceps
    3: off
    4: DLs (5x5), Row 3x8 + Bench (3x8) + abs
    5: Military (5x5), Arnie press (3x8) + Squats (3x8) + bis
    6: off
    7: off

    I call this routine "Biggy 3x2" as the whole idea is to base your excersises on the big 3 twice a week with some extra sets/isolization to help you along.


    And generally, what % of your one rep max is your 8 rep max?
    I think you'd burn out very quickly on this.
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  25. #24
    Senior Member BFGUITAR's Avatar
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    Hey guys ive been doing this routine for almost a month and my lifts have gotten quite a bit better. Its too soon to say for sure, but I think this routine fits me well.

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