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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  1. #1
    Senior Member Allen Cress's Avatar
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    Tricep Giant set

    I have been getting a lot of PMs to video one of my arm giant sets. Here is the 2nd rotation of a tricep giant set. You'll notice there are different tempos with each exercise from 1-2 sec flex to a 2 sec pause at bottom of eccentric and even a pumping tempo.

    I typically do 3 different rotations in a workout for a muscle group.

    Last edited by Allen Cress; 07-19-2013 at 07:55 PM.

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  3. #2
    Iplan Iplan's Avatar
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    Allen:

    Are you recommending these giant triceps sets as a "size builder?" If so, what would your frequency and volume be?

    This is very intriguing to me as my arms are a big lagging body part in my bodybuilding aspirations.

    Lord knows I've tried (with curls and triceps extensions on a cable press down machine), but I think I'm coming to realize that lots of biceps curls and cable press downs don't really correlate to building big arms ~ at least not for me.

    I think I'm learning that supersetting chinups, and cable pull downs with a double d handle make for building biceps (and they add muscularity to the back at the same time).

    Also bigger triceps seem to come from supersetting close grip bench presses, and skull crushers or dips.

    Would you agree with my assessment?

    Best,
    J
    Last edited by Iplan; 07-24-2013 at 06:36 PM.
    Does this pose make my camera look big?

    "We're not as good as we want to be, we're not as good as we should be, but thank God we're not as bad as we used to be..."

  4. #3
    Senior Member Allen Cress's Avatar
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    Giant sets are used primarily for hypertrophy. Now how often you do them & how many exercises you do in a giant set is dictated by your experience level and workload capacity. My primary goal is always hypertrophy as I am a competitive bodybuilder.

    The thing with arm training(for bodybuilders) is to many times they focus on how much they lift and not on stimulating the targeted muscle. Yes pulldowns and presses stimulate the biceps and triceps as there is no way to "truly" isolate one muscle. But they are by no means the best way to build well developed arms.

    Application of exercises and proper sequencing is important. Also even though you always use challenging weights you don't focus on lifting heavier and heavier with arms because all you'll do is beat up your elbows. Every rep of every set of any arm exercise you do think stretch and contract! Flex the weight up, don't lift it from point A to point B.

  5. #4
    Moderator Matthew Bryduck's Avatar
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    Allen, how did you choose these exercises?

  6. #5
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by Matthew Bryduck View Post
    Allen, how did you choose these exercises?
    I choose them by plane & angle of motion and after doing one rotation the sequence changes and so does the tempo for the exercises.

  7. #6
    Moderator Matthew Bryduck's Avatar
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    I have two exercises to fully shorten the tricep if you want it.

  8. #7
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by Matthew Bryduck View Post
    I have two exercises to fully shorten the tricep if you want it.
    What are they?

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