The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s 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
    Soon to be lean... Joe Black's Avatar
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    New article Building a Monster Upper Back by Chris Mason

    Building a Monster Upper Back

    A huge and thick upper back is the hallmark of the alpha strength athlete. Only those with the fortitude and will to train with the requisite intensity will achieve the kind of upper back that literally intimidates and inspires awe in all who see it.

    If you truly want the biggest and strongest back possible, it is necessary to combine the best of both the powerlifting and bodybuilding worlds.

    We provide you with a bullet proof routine that does just that.

    -------

    Chris will be around to answer any questions or feedback!
    Last edited by Tom Mutaffis; 11-11-2009 at 09:22 AM.
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  3. #2
    THE 800 QUEST NickAus's Avatar
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    Good article!
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  4. #3
    Senior Member musclemick's Avatar
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    Good article. The link to the discussion thread doesn't work for me.

    Would that kind of back routine fit in with Baby got back? Could do it on monday, back followed by chest - and thursday back followed by delts.

    Thanks, Mick.
    She lied.... SIZE MATTERS!

  5. #4
    Soon to be lean... Joe Black's Avatar
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    Quote Originally Posted by musclemick View Post
    Good article. The link to the discussion thread doesn't work for me.
    Thanks for the heads up - all fixed
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  6. #5
    Administrator chris mason's Avatar
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    Quote Originally Posted by NickAus View Post
    Good article!

    Thanks Nick!


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  7. #6
    Administrator chris mason's Avatar
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    Quote Originally Posted by musclemick View Post
    Good article. The link to the discussion thread doesn't work for me.

    Would that kind of back routine fit in with Baby got back? Could do it on monday, back followed by chest - and thursday back followed by delts.

    Thanks, Mick.
    I don't think he has setup the discussion for yet.

    I am not familiar with the program you are referencing, but I see no reason you could not include it with just about any program.


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  8. #7
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    I see every trap excercise that article suggests is a type of shrug. I stopped doing shrugs as I read it was bad for your shoulders or something as it pulled them forward. The only excercise I do that works the traps is deadlift. Is this bad, should I be shrugging?

  9. #8
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    Quote Originally Posted by chris mason View Post
    I don't think he has setup the discussion for yet.

    I am not familiar with the program you are referencing, but I see no reason you could not include it with just about any program.
    Chris, your not familiar with BGB?
    Last edited by The Bran Man; 11-11-2009 at 05:29 PM.

  10. #9
    Administrator chris mason's Avatar
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    Quote Originally Posted by The Bran Man View Post
    Chris, your not familiar with BGB?
    I know who wrote it, but I never really looked at it, so no.


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  11. #10
    Administrator chris mason's Avatar
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    Quote Originally Posted by greemah View Post
    I see every trap excercise that article suggests is a type of shrug. I stopped doing shrugs as I read it was bad for your shoulders or something as it pulled them forward. The only excercise I do that works the traps is deadlift. Is this bad, should I be shrugging?
    Shrugs will not cause shoulder problems if performed properly.


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  12. #11
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    Quote Originally Posted by chris mason View Post
    Shrugs will not cause shoulder problems if performed properly.
    yeah no shoulder problems but i have known people, including myself who have gotten some mid back pain from doing them with a barbell with the weight in front, this can easily be allieviated by using dumbbells or a trap bar, this way the weight is properly loaded along the spine and not contorting it
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  13. #12
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    Lordy, your back is huge! You've obviously been doing something right.

    You've convinced me I should be doing some higher rep work. I like low reps and heavy weight but as I'm doing a shake-up right now it might be time to use some of these principles. Nice article.
    Last edited by J.C.; 11-12-2009 at 07:44 AM.

  14. #13
    Super Moderator vdizenzo's Avatar
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    Great stuff. If definitely gave me some good ideas. Chris, you clearly know how to train back. Thanks for the article.


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  15. #14
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    Great article, definitely some stuff to think about.
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  16. #15
    Administrator chris mason's Avatar
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    Quote Originally Posted by BigCorey75 View Post
    yeah no shoulder problems but i have known people, including myself who have gotten some mid back pain from doing them with a barbell with the weight in front, this can easily be allieviated by using dumbbells or a trap bar, this way the weight is properly loaded along the spine and not contorting it
    Right, but I am referencing all forms of shrugs, not just standing with a barbell. One of my favorites is to use the Hammer Strength machine that has low handles and can be used for squatting. We place a seat between the handles and do shrugs. GREAT movement.


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  17. #16
    Administrator chris mason's Avatar
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    Quote Originally Posted by drummer View Post
    Lordy, your back is huge! You've obviously been doing something right.

    You've convinced me I should be doing some higher rep work. I like low reps and heavy weight but as I'm doing a shake-up right now it might be time to use some of these principles. Nice article.
    Thank you.


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  18. #17
    Administrator chris mason's Avatar
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    Quote Originally Posted by vdizenzo View Post
    Great stuff. If definitely gave me some good ideas. Chris, you clearly know how to train back. Thanks for the article.
    Thanks Vincent!


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  19. #18
    Administrator chris mason's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    Great article, definitely some stuff to think about.
    Thanks!


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  20. #19
    SchModerator ZenMonkey's Avatar
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    Chris, Im curious what you think about using the shrug in an OLY pull as your high intensity movement? The weight shrugged would feel like less but the pull is quite dynamic. Ive thought about this a bit, because I get quite sore in my traps from oly movements and have put on some size but the weight isnt very much (or doesnt feel like very much) once hip extension occurs. But, there is also the variable of stabilizing the weight overhead in a shrugged position, which seems it might play into the process.
    Last edited by ZenMonkey; 11-12-2009 at 08:52 PM.
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  21. #20
    Administrator chris mason's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    Chris, Im curious what you think about using the shrug in an OLY pull as your high intensity movement? The weight shrugged would feel like less but the pull is quite dynamic. Ive thought about this a bit, because I get quite sore in my traps from oly movements and have put on some size but the weight isnt very much (or doesnt feel like very much) once hip extension occurs. But, there is also the variable of stabilizing the weight overhead in a shrugged position, which seems it might play into the process.

    Do you mean doing something like high pulls?


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  22. #21
    SchModerator ZenMonkey's Avatar
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    Quote Originally Posted by chris mason View Post
    Do you mean doing something like high pulls?
    Sure, or the shrug at the top of a full snatch or clean.
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  23. #22
    Administrator chris mason's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    Sure, or the shrug at the top of a full snatch or clean.

    Zen,

    I think high pulls would be a good movement to substitute in.


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  24. #23
    HomeYield WillKuenzel's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    Sure, or the shrug at the top of a full snatch or clean.
    Are you talking about an overhead shrug? I didn't ever find them to be as effective as high pulls as Chris suggested.
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  25. #24
    SchModerator ZenMonkey's Avatar
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    Well, its interesting to me because during the third pull the bar is virtually weightless and yet, there is serious contraction in the traps... actually, I think that is more from pulling yourself under than it is shrugging the bar up. I think I answered my own question. Thanks guys!
    Sarvamangalam!

  26. #25
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    Hey Chris I wanna throw ur routine in with mine,tell me how it looks,I also hit chest twice a week,

    Monday
    2 flat chest exersice

    Back

    Tuesday
    Legs

    Wednesday
    Shoulders

    Thrusday
    Upper chest
    Back

    Friday
    Light arms

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