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
    Wannabebig Member SaintGJR's Avatar
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    Shoulder press not increasing

    Hello - how can i get my dumbell shoulder press to increase.

    I have been stuck on 26 kilos for a while now.

    My shoulder routine -

    3 x 6 DB shoulder
    3 x 8 BB shoulder press
    3 x 8 lateral side raises.

    I get about 6, 5, 5 on my sets of 26kg dumbell press.

    Any ideas?

    I am bulking too.

    Thanks.

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  3. #2
    SchModerator ZenMonkey's Avatar
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    well, we turly need more information but.... i would drop that lat raises and vary your reps:
    5x5 db shoulder
    4x8 bb shoulder

    i would probably do one at the beginning of the week and one late in the week
    Sarvamangalam!

  4. #3
    Senior Member brihead301's Avatar
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    Try doing some higher rep work with lighter weights every other week. Alternate heavy and light weeks. Also eat a bunch of food 1/2 hour before you go to the gym, and just eat more in general to increase your weight and strength.

  5. #4
    Breaker of Skulls Guido's Avatar
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    Eat more, and if what you're doing isn't working, try something else.
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  6. #5
    Wannabebig Member SaintGJR's Avatar
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    Ok thanks.

    So do you think that dropping maybe to 22kg for every other week and doing something like 3 x 8-10 is good?

  7. #6
    Senior Member brihead301's Avatar
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    Quote Originally Posted by SaintGJR View Post
    Ok thanks.

    So do you think that dropping maybe to 22kg for every other week and doing something like 3 x 8-10 is good?
    I'd say either 22 or maybe even 20 kg for 10 reps every other week. Keep rest times short and lift the weights fast. By alternating weeks of heavy/light weight you will be giving your body a break from max effort lifting. Essentially you will be getting 2 weeks between trying to max out instead of just one. That method has been working well for me for a while now. Eating more is a definate though. That will definately help your strength gains go up.

  8. #7
    SchModerator ZenMonkey's Avatar
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    ^^ so are you suggesting a ME and DE day for shoulders? i wuold probably go heavy both times
    Last edited by ZenMonkey; 11-01-2007 at 11:46 AM.
    Sarvamangalam!

  9. #8
    SchModerator ZenMonkey's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    well, we turly need more information but.... i would drop that lat raises and vary your reps:
    5x5 db shoulder
    4x8 bb shoulder

    i would probably do one at the beginning of the week and one late in the week

    only you can know how much weight to lift. i would go heavy all the time if you are only doing it 2x a week and vary the rep ranges
    Last edited by ZenMonkey; 11-01-2007 at 11:46 AM.
    Sarvamangalam!

  10. #9
    Senior Member brihead301's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    ^^ so are you suggesting a ME and DE day for shoulders? i wuold probably go heavy both times
    Not necessarily an ME and DE day, just a lighter, higher rep day. Not explosive lifts though. It allows for more rest time from the heavy weight days. It's been working for me in all my lifts.

  11. #10
    Breaker of Skulls Guido's Avatar
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    What I meant was that if what you're doing isn't making you stronger, try some other movements. You might have a weakness or imbalance somehwere that is limiting your progress on that lift. Try different shoulder movements, like perhaps some push presses, single-arm movements, incline bench, or upper back movements that use the shoulders and upperback/traps in conjunction. Also triceps could be a limiting factor on overhead presses, so try doing narrow grip dips, close grip bench, or floor presses or rack lockouts to strengthen the triceps.
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  12. #11
    SchModerator ZenMonkey's Avatar
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    i second that, along with the aforementioned increase of food. i think rep variation is a good place to start first though.... (sound legit guido?)
    Sarvamangalam!

  13. #12
    Breaker of Skulls Guido's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    i second that, along with the aforementioned increase of food. i think rep variation is a good place to start first though.... (sound legit guido?)
    Yes, I would try rep variation first but of course it wouldn't hurt to try some different things to bring up possible weak points.
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  14. #13
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    Varying your reps is going to do jack. Set the weight back a few weeks and then run at your PR again.

  15. #14
    SchModerator ZenMonkey's Avatar
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    Quote Originally Posted by Kastro View Post
    Varying your reps is going to do jack. Set the weight back a few weeks and then run at your PR again.
    changing rep ranges is a good first place to start esp. since he is not necessarily going for a PR, just increase strength. while increasing strength may prove to give him a new PR, setting a new PR is not his goal.
    Last edited by ZenMonkey; 11-01-2007 at 07:35 PM.
    Sarvamangalam!

  16. #15
    Wannabebig Member SaintGJR's Avatar
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    Thank you for the input all - much appreciated.

    To conclude - would you suggest increasing the rep range to 3x10 for example?

    I could maybe do this every other week.

    Week 1 - normal 3 x 6
    Week 2 - increased 3 x 10
    Week 3 - normal 3 x 6

    And so on?

    I already train triceps with cgbp and skullcrushers.

  17. #16
    Senior Member brihead301's Avatar
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    Quote Originally Posted by SaintGJR View Post
    Thank you for the input all - much appreciated.

    To conclude - would you suggest increasing the rep range to 3x10 for example?

    I could maybe do this every other week.

    Week 1 - normal 3 x 6
    Week 2 - increased 3 x 10
    Week 3 - normal 3 x 6

    And so on?

    I already train triceps with cgbp and skullcrushers.
    Try something like:

    Week 1 - 5 x 5 as heavy as you can go for 5 sets of 5 reps
    Week 2 - 6 x 3 as heavy as you can go for 6 sets of 3 reps
    Week 3 - 3 x 12 moderate weight, shorter rest periods
    Week 4 - 4 x 8 moderate weight, but heavier then week 3
    repeat cycle

    Continuously try to increase the weight on each of the set/rep schemes. When you get to the next 4 week cycle.

    That's what I did, and I got the idea from the new rules of lifting book. My lifts have been steadily increasing for the past 6 months.

  18. #17
    ... weightlifting forever leetuck's Avatar
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    I think what brihead301 suggested is a good thing to try.

    You could try switching up the reps a little during the session ... the most reps I do is 5 in any set but sometimes I go for 2 reps.

    It's nice to see someone else mentioning KG's and not LBS

    For example: a couple of sessions ago i was doing (dumbbells)
    Set 1: 2 x 40kg
    Set 2: 5 x 37kg
    Set 3: 4 x 37kg

    I use the first set to really push the most weight I can (after a warmup of course)

    Now 3 sessions later i can do
    Set 1: 5 x 40kg
    Set 2: 4 x 40kg
    Set 3: 3 x 40kg

    As I hit 5 reps on my first set im going to pick a weight where i can do 2 reps and repeat. At the beginning of August i was doing 5 x 27kg so i've improved a lot. However, i've eaten a ton of food and gained a lot of weight.

    That might work

    That might help you
    Last edited by leetuck; 11-02-2007 at 07:18 AM.
    Lee

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  19. #18
    Wannabebig Member SaintGJR's Avatar
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    Thanks for the ideas guys.

    Really is appreciated.

  20. #19
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    I have a question: What happens when you increase the weight, say 5 pounds?

    Surely you can do at least a few reps with that, if you can do 5 with a lower weight-

    Why not increase the weight and crank out 3-4 reps for a couple weeks until you can crank out 5-

    I'm not suggesting you go to complete failure, but maybe you just need to push yourself to break through this plateau.

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