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

Its 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 14 of 14
  1. #1
    Daniel
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    Your opinion on training a particular part of your chest for six weeks then switching

    Well basically, what would be your opinion on training your upper chest with a routine such as say....

    Incline BB Bench Press 3 x 4-6
    Incline DB Bench Press 3 x 8
    Incline Flyes 3 x 8 - 12

    and then after six weeks, changing the exercises to their flat or declined variations?

    Even though I have trained for several months now, I still consider myself a "newbie" and so I'm after low-volume workouts as my muscles are still adapting to longer workouts.

    Cheers,
    Danny
    Starting weight - 129 lbs
    Current weight - 152 lbs

    HCT-12 Journal

    "My goal when I come in here everyday is to make sure that if someone beats me - its not because they outworked me!" - Layne Norton, Natural Pro.

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  3. #2
    Senior Member tom183's Avatar
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    What do you hope to achieve by doing this?

  4. #3
    Senior Member aormz's Avatar
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    if you are a noob, develop strength in your bench press, and your chest will get plenty of growth. Dont worry about incline or decline anything guy unless you want shoulder problems..
    -deltoids anonomous

  5. #4
    Daniel
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    I read it on one of Alex Stewart's articles on bodybuilding.com, but I understand that as I'm not very advanced I'd be better off sticking to the flat bench press to build overall chest strength.

    Thanks for the input.
    Starting weight - 129 lbs
    Current weight - 152 lbs

    HCT-12 Journal

    "My goal when I come in here everyday is to make sure that if someone beats me - its not because they outworked me!" - Layne Norton, Natural Pro.

  6. #5
    Senior Member Raleighwood's Avatar
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    Your focus should be on the barbell bench press then you can add some accessory pressing (Incline, dumb bells, flys, dips, cross overs, floor presses, board presses) to keep thing interesting and fun.

    But make sure your program grounded in the barbell bench press. From what I hear, decline is sorta a waste of time. It makes the movement easier. Possibly good for the ego, allowing you to lift heavier.
    My 10 week cut results

    "Sweat in training so you don't bleed in battle."

  7. #6
    Smeagol on Steroids Mercuryblade's Avatar
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    You can't isolate different parts of the same muscle.


    Although it's a good idea to mix up different chest exercises to hit different accessory/stabilization muscles.
    http://www.senseaboutscience.org.uk/

    Starting Current
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  8. #7
    Moderator Off Road's Avatar
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    Pick one or two...work them until they stall...then switch. Why would anybody want to switch while there is still progress being made?
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  9. #8
    Senior Member Raleighwood's Avatar
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    Quote Originally Posted by Mercuryblade View Post
    You can't isolate different parts of the same muscle.


    Although it's a good idea to mix up different chest exercises to hit different accessory/stabilization muscles.
    I've actually read somethings that possibly contradict this. Not sure on the validity of it though. This may explain why if you train isometrically, you only gain strength within the +/- 15 degrees of the contracted position.

    However, a lot of people group muscles together as one, when they are actually multiple muscles. For example the "The Chest". It is made up of the Pectoralis Major, Pectoralis Minor, and the Anterior deltoid. This is why people tend to think the incline bench press works the top of the chest, when in reality it is simply focusing more on the anterior deltoid.

    This also applies to your "biceps" which some people mistakenly group together the biceps brachii, brachialis, brachioradialis, and even the pronator teres.

    With all that said, generally the way a muscle looks after its been developed is more of a function of genetics and body fat percentage. Spending countless reps to hit a certain angle or create a certain peak is counter productive if it takes away from focusing on the most effective movements/lifts.
    My 10 week cut results

    "Sweat in training so you don't bleed in battle."

  10. #9
    Bodybuilding Mythbuster
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    First of all depending on the muscle (the deltoids are a good example) you CAN focus more on different parts of the muscle...although the whole muscle is involved to some degree. However as Mr. Mercuryblade so astutely pointed out you can not ISOLATE different parts of the same muscle.

    And this holds true for the chest. (And when I say chest I am referring to the Pectoralis major specifically.)
    . Any chest exercise works the entire chest. There is no upper, lower, inner, outer chest. There is only chest. So to answer the OP's question...attempting to train different parts of your chest is a waste of time.
    Last edited by Songsangnim; 04-08-2010 at 11:11 PM.

  11. #10
    Bodybuilding Mythbuster
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    Quote Originally Posted by Raleighwood View Post
    I've actually read somethings that possibly contradict this. Not sure on the validity of it though. This may explain why if you train isometrically, you only gain strength within the +/- 15 degrees of the contracted position.

    However, a lot of people group muscles together as one, when they are actually multiple muscles. For example the "The Chest". It is made up of the Pectoralis Major, Pectoralis Minor, and the Anterior deltoid. This is why people tend to think the incline bench press works the top of the chest, when in reality it is simply focusing more on the anterior deltoid.

    This also applies to your "biceps" which some people mistakenly group together the biceps brachii, brachialis, brachioradialis, and even the pronator teres.

    With all that said, generally the way a muscle looks after its been developed is more of a function of genetics and body fat percentage. Spending countless reps to hit a certain angle or create a certain peak is counter productive if it takes away from focusing on the most effective movements/lifts.
    If you've read something that says you can isolate certain parts of a muscle, I would suggest stop reading it.

  12. #11
    Senior Member tom183's Avatar
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    The myth will never die. Articles like this wont allow it to:

    http://www.tmuscle.com/free_online_a...ybuilder_chest
    Last edited by tom183; 04-08-2010 at 11:28 PM.

  13. #12
    Senior Member Allen Cress's Avatar
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    You can never truly isolate any muscle group, but what you can do it place more stimulation on a particular muscle and de-emphasize the others. This is why techniques is exteremely important when target training as bodybuilders do.

    As for your chest never just do one plane of motion as that will create imbalances and issues down the road.

  14. #13
    SchModerator ZenMonkey's Avatar
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    But considering that you are still pretty slim (145lb according to your sig) Id suggest getting real strong at say the flat BB and incline DB... maybe dips too. Getting caught up in all the isolation is just going to slow down your progress.
    Sarvamangalam!

  15. #14
    Daniel
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    Yeah I've figured that flat BB bench should be the bread and butter of my chest workout, and similar to what has been mentioned I'll chuck in some BB incline and/or DB Decline or vice-versa.

    Thanks for your input everyone,
    Danny
    Starting weight - 129 lbs
    Current weight - 152 lbs

    HCT-12 Journal

    "My goal when I come in here everyday is to make sure that if someone beats me - its not because they outworked me!" - Layne Norton, Natural Pro.

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