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
    Moderator Off Road's Avatar
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    Favorite arm specialization routine

    What is everybody's favorite arm specialization routine?


    2 or 3 days a week depending on how beat up you feel.

    Trap Bar Deadlift 1x5 (heavy)
    Trap Bar Deadlift 1x15 (rest/pause)
    Weighted Bar Dips 3x12
    Barbell Curls 3x12

    It's a killer, but it really works.
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  3. #2
    Hungry like the wolf. Dgro's Avatar
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    why trap bar deadlifts for arms?
    and what are bar dips?
    ::::::::::::::::::::Updated 9-16-11::::::::::::::::::::
    Deadlift 1x5 @ 408 Squat Max @ 370
    CG Bench 1x7 @ 225 Power Clean Max @ 235
    W Chinups 3x10 @ +50 Dips 1x5 @ +115

    Height - 6'3 Weight - 194lbs Age - 21

    "I've got a theory that if you give 100% all of the time, somehow things will work out in the end." - Larry Bird

  4. #3
    Moderator Off Road's Avatar
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    Quote Originally Posted by Dgro View Post
    why trap bar deadlifts for arms?
    and what are bar dips?
    Trap Bar Deadlifts work a huge amount of muscle, puts a bigger emphasis on quads over traditional deadlifts, and sends a BIG "grow or die" message to the body. It is the trigger for big gains.

    Bar Dips, some call them the upper body squat, are great for chest and shoulder development with a big emphasis on arm (tricep) development. Do a google search to see how they are performed.

    Of course the curls need no explanaition, which is a sad statement as to the way weight lifting is viewed these days Feel free to switch out the curls with underhand chin-ups, if you need to ask why, just stick to the curls.
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  5. #4
    Hungry like the wolf. Dgro's Avatar
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    oh, i know what bar dips are. i was thinking "bar dips" were some variation on what i just call "dips", but i gotcha now. and i love trap bar deads too

    i never used to do curls at all until about 2 months ago. my arms are always getting stronger, but never bigger, so i figured it was due time i at least tried some iso work on em
    ::::::::::::::::::::Updated 9-16-11::::::::::::::::::::
    Deadlift 1x5 @ 408 Squat Max @ 370
    CG Bench 1x7 @ 225 Power Clean Max @ 235
    W Chinups 3x10 @ +50 Dips 1x5 @ +115

    Height - 6'3 Weight - 194lbs Age - 21

    "I've got a theory that if you give 100% all of the time, somehow things will work out in the end." - Larry Bird

  6. #5
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Wait a minute... one-arm curls on the bosu ball and triceps kickbacks are not the top mass builders for your arms!?

    I have seen the most arm development from weighted dips, heavy close-grip bench press, weighted chins, and heavy rows/pulls. This provides overload that when coupled with some lighter isolation work can produce outstanding results. Usually I will start my workout with heavy compound movements and then progress (digress) to lighter isolation movements to finish off.

    It seems that smaller muscle groups such as biceps, triceps, and deltoids also respond well to volume shock principals (GVT, drop sets, etc.).
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  7. #6
    Moderator Off Road's Avatar
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    Quote Originally Posted by Tom Mutaffis View Post
    It seems that smaller muscle groups such as biceps, triceps, and deltoids also respond well to volume shock principals (GVT, drop sets, etc.).
    If you wanted to spend a 12ish week cycle that specialized on bringing up lagging arms, what would it look like?
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  8. #7
    Senior Member ELmx479's Avatar
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    When I was in high school I had an arm day of course and I would destroy my arms until I could not move them anymore but I have to admit it worked as I was the only kid in 11th grade with 16in arms flexed.

    I did arms on Friday so they had the weekend to recover..haha
    Lying Tricep Extensions 3x8
    Close Grip Bench 3x8
    Weighed Dips 3x8 + 1 drop set to failure
    Standing BB Curls 3x8
    Seated Incline DB Curls 3x8
    Concentration Curls 3x8, then I would stand up and do 1 or 2 drops sets until I couldn't lift my arm anymore.

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