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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  1. #1
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    Posterior Delts?

    Are there any exercises that would be ideal for the posterior delts?

    I've been doing military press, side laterals and front raises and can see my posterior delts are really lagging behind.

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  3. #2
    Bodybuilding Mythbuster
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    Bent over raise and reverse butterfly (on the pec deck machine)

  4. #3
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    Barbell Rows
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  6. #5
    Senior Member Shemz's Avatar
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    Aaaaaaigggggggght !

    I'm a big fan of Brandon Curry and the somewhat "special" exercises he always has.

    http://videos.bodybuilding.com/watch...lt-destruction

    Check out that video. The second exercise, the one he does on the smith machine, I've incorporated that into my routine and i feel it really hits the shoulders and especially the posterior delts. Plus you can go somewhat 'heavy' on it.

    Bent over raises are good as well, i prefer doing them on an incline bench.

    Like Off Road said also, i feel that my posterior delts get also hit hard on back day, sometimes i'll even murder them that day with a few isolation sets, Branch Warren style
    "When you promise yourself something, make a commitment, you can't give up. Because, when you're in the gym, you have to fulfill the promise you made to yourself. The people who can self motivate - in any field - are usually the ones who win. Regardless of talent." T. Platz

  7. #6
    THE 800 QUEST NickAus's Avatar
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    Rows of any kind

    Facepulls

    Band pull aparts
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  8. #7
    Westside Bencher Travis Bell's Avatar
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    Pretty much what the other guys have said, any rowing work, especially close grip, will hit your rear delts in a secondary way similar to how they hit biceps.

    If you're looking to get a little more specific to the muscle, bent over flyes and reverse pec deck were always a favorite of mine


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  9. #8
    Getting un-streamlined Progress's Avatar
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    Second facepulls.

  10. #9
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    Quote Originally Posted by Travis Bell View Post
    If you're looking to get a little more specific to the muscle, bent over flyes and reverse pec deck were always a favorite of mine
    This machine is my absolute favorite as far as rear-delt specific movements: http://us.commercial.lifefitness.com...flyreardeltoid

    I've also found that with rows, facepulls, etc its very helpful to squeeze/pause for a second at the top of each rep.

  11. #10
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    Quote Originally Posted by Travis Bell View Post
    Pretty much what the other guys have said, any rowing work, especially close grip, will hit your rear delts in a secondary way similar to how they hit biceps.

    If you're looking to get a little more specific to the muscle, bent over flyes and reverse pec deck were always a favorite of mine
    This isn't directed specifically at you Travis, but are these exercises worth adding to an already solid routine if your delts (and the abduction movements) are a weakness?

    One of the things that surfaced during my shoulder and wrist rehab earlier in the year was that I have very inflexible shoulders and very weak deltoids and infraspinitus muscles. The physio gave me some non-weighted exercises to do which have helped somewhat but I'm thinking maybe reverse pec deck and bent over flyes might continue to help solve the problem? I don't want to mess with HCT-12 but I also don't want to let an existing problem surface again, and they say prevention is the best cure and all that...

  12. #11
    Moderator Off Road's Avatar
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    J.C. You can throw in some rear laterals at the end of your workout without much fear of over-doing it.
    I also really like Lying L-Fly for shoulder pre-hab.
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  13. #12
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    Ok, I might start doing that. I will be using very light weight because that's all I can manage anyway. But I think it might be a good idea to use progressive resistance on them now, to get from the "rehab" stage to the "no longer a weak link" stage. This is where I thought reverse pec deck flys might come in.

    For my rehab I was given variations of L-flys to do in fact.
    I was told to do this, while holding a tin of beans or something.
    http://www.exrx.net/WeightExercises/...lRotation.html

    Since I improved, I slacked off on them and I ought to start up again.

  14. #13
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    Quote Originally Posted by J.C. View Post
    Ok, I might start doing that. I will be using very light weight because that's all I can manage anyway. But I think it might be a good idea to use progressive resistance on them now, to get from the "rehab" stage to the "no longer a weak link" stage. This is where I thought reverse pec deck flys might come in.

    For my rehab I was given variations of L-flys to do in fact.
    I was told to do this, while holding a tin of beans or something.
    http://www.exrx.net/WeightExercises/...lRotation.html

    Since I improved, I slacked off on them and I ought to start up again.
    This was addressed in the test group (it'd take some digging to find so here's a short version). I have issues with my shoulders and I incorporate various face pulls (band/cable/to chin, to forehead etc) in between exercises in most training sessions. It wont affect recovery.

    Also and I'm guessing not many do but you should try and incorporate the warm-ups I outline in the HCT-12 routine (Nick Tumminello's stuff) which address the shoulder specifically.

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