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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Thread: side bends

  1. #1
    Shock Therapist Shocker's Avatar
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    side bends

    legs how far apart?
    i do shoulder width.

    any tips on this exercise?

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  3. #2
    Senior Member CBates's Avatar
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    I do shoulder width also, maybe a little bit closer than shoulder width. Anything wider than, I don't really feel like it is working anything.

  4. #3
    Gaglione Strength Chris Rodgers's Avatar
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    Yea, I'd say about shoulder width is what I use.


    What are you doing now? What type of tips you lookin for?
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  5. #4
    Moderator Adam's Avatar
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    shoulder width is generally good. just use the stance that you have good balance with
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

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  6. #5
    Shock Therapist Shocker's Avatar
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    well i would describe my bends this way:

    *shoulder width stance
    *shoulders rigid
    *heavy dumbell dropped slightly above knee and back upright again
    *abs tightened at top of movement
    *10-15 reps per side
    *2 sets

    feels a little uncomfortable sometimes though.
    are the bends done directly sideways or is there supposed to be any slight forward drop to it? That sort of thing...

    otherwise, a great exercise.

  7. #6
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    On side bends I go directly sidways. I agree, its a really good exercise, I use it in my ab training.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  8. #7
    Gaglione Strength Chris Rodgers's Avatar
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    The way you said that you tighten th abs at the top...I would keep everything tight throughout the woe movement. I also do lower reps, like-5-8. Everything else sounds about right.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  9. #8
    Shock Therapist Shocker's Avatar
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    more weight and greater control of abdominal contraction throughout.

    Got it.
    I'll get back to you.

  10. #9
    . Delphi's Avatar
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    Don't go too low, don't twist of lean forward/backward at all. Done incorrectly it can be a back killer. Don't start off with heavy weights- work up to it gradually. If you ever work up to 100 lbs you are moving some very impressive weight.

  11. #10
    Gaglione Strength Chris Rodgers's Avatar
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    I use 100 lbers.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  12. #11
    Senior Member geoffgarcia's Avatar
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    You may want to read Arnold Schwatzneggers Encyclopedia of bodybuilding it has a few pages devoted to side bends and twists.

    The one thing he emphasizes the most is not to do these movements with any weight at all. So I'm very interesetd in what kinds of results everyone gets doing the bends with 75+ pounds.

    I do these exercises when I'm gearing up for something like vacation or something like that. I find if I do roughly 200-400 per side (usually I split it up and do 100x2 side bends & 100x2 twists) I see visible results within 2-3 weeks.

    Arnold's reasoning behind not using weights is that this muscle group is easy to build up, and when it gets big it can easily look like just fat love handles which none of us want.

    Just thought I'd throw that little tidbit out there.

  13. #12
    Player Hater PowerManDL's Avatar
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    Originally posted by geoffgarcia

    The one thing he emphasizes the most is not to do these movements with any weight at all. So I'm very interesetd in what kinds of results everyone gets doing the bends with 75+ pounds.

    The most I ever did with them was 80's a few months ago. My results were incredibly strong abs.

    As far as the muscle getting too big, if you've got low bf, big obliques are only going to make you look better.
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