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 Bigmofo's Avatar
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    The ideal ROM (Help

    My shoulders are giving me some trouble, its the rotator cuff, I dont have much flexibility. I think I am screwing it up while benching, because it always hurts after chest day, dips are painful for me. My question is, how do I find my ROM for the bench?. Does is has to do with my grip on the bar, perhaps a narrower grip hurts less? even if it means less weight..Lets say I have a very short ROM, is it possible to expand it?Please help me!!

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  3. #2
    As I Am Paul Stagg's Avatar
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    My first response is to tell you to stop benching if it hurts.

    In order to take some stress off the joint when you bench, make sure your upper arm is at a 45 degree angle to your torso (when you are at the bottom of your bench, if someone looked at you from above, your upper arms would be at a 45 degree angle.)

    Using a more narrow grip will accomplish this.

  4. #3
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    Hey BigM,

    I've had trouble with my left shoulder (sloppy joint/impingement) and I've found that I have to be careful not to let my elbows dip below the bench...which means I lower the bar to about 3 inches off my chest (I have long arms).

    I'm still getting below the sticking point, but going any lower just gives me the same pain in the shoulders that you mentioned.

    Paul's suggestion is right on too...the 45 degree angle is what I aim for. Experiment with grip width and ROM to see what works w/o pain.

    I could give all to Time except - except
    What I myself have held. But why declare
    The things forbidden that while the Customs slept
    I have crossed to Safety with? For I am There,
    And what I would not part with I have kept.

    --Robert Frost

  5. #4
    Senior Member Bigmofo's Avatar
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    I read that you can find your ideal ROM, just grasp a barbell an lower it until it feels comfortabale without forcing the joints, I did this today and found that if a use a narrow grip I can lower the barbell till it touches my chest without forcing my shoulder, should I stick with the wide grip and just lower the bar 1-2 inches above the chest, or should I use the narrow grip and go all the way down?. IceRgrrl do you use a narrow or close grip?

  6. #5
    Senior Member Bigmofo's Avatar
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    In order to take some stress off the joint when you bench, make sure your upper arm is at a 45 degree angle to your torso (when you are at the bottom of your bench, if someone looked at you from above, your upper arms would be at a 45 degree angle.)
    I wanna find just how low is this, if I measure my upper arm, I can generate a function in terms of the angle and the vertical distance ( yes, I am studying engineering ). But, how do I measure my upper arm?

  7. #6
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    LMAO @ Bigmofo! Yer speaking my language, man. One of my degrees is in engineering too...twenty points for use of the word "function" in sentence

    I've been using a wider grip lately, but I do work in a narrower grip for variety from time to time...like you said, that lets me go somewhat lower. I do close-grip benches at the end of my chest/shd/tri day though, so I've been sticking w/ the wider grip for my bench sets.

    I got an idea...let's get a grant and study the problem, publish a journal article describing the ideal function for finding ROM and wait to see how long it takes for someone to cite us

    I could give all to Time except - except
    What I myself have held. But why declare
    The things forbidden that while the Customs slept
    I have crossed to Safety with? For I am There,
    And what I would not part with I have kept.

    --Robert Frost

  8. #7
    bone crusher
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    geeks!

  9. #8
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    Yes, but we get good jobs after we get out of school

    BigM, I have a classic "Top 10 Reasons to Date an Engineer" list that I'll post when I get home later today

    I could give all to Time except - except
    What I myself have held. But why declare
    The things forbidden that while the Customs slept
    I have crossed to Safety with? For I am There,
    And what I would not part with I have kept.

    --Robert Frost

  10. #9
    Senior Member Bigmofo's Avatar
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    hahaha...I would be called the Bigmofo-IceRgrrl Biomechanical Function For Bench ROM. I already did the function, however accordingo to it, it is independent of the grip, which is not true..I gues its because it doesnt include the fact that a wide grip stretches your shoulder to a certain degree, well I am going on vacation right now...so now IceRgrrl, you have to modify my function adding some exponential factor to my ecuation, so that the ROM decreases non-linear with the grip, so that if I use a veeery wide grip the ROM is zero

  11. #10
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    *pulls out big f-ing graphing calculator*

    I could give all to Time except - except
    What I myself have held. But why declare
    The things forbidden that while the Customs slept
    I have crossed to Safety with? For I am There,
    And what I would not part with I have kept.

    --Robert Frost

  12. #11
    Senior Member Bigmofo's Avatar
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    Do you have the "A world without engineers" forward??

  13. #12
    Senior Member Bigmofo's Avatar
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    well, I actually posted the last two messages via my smarter-than-Riemann-that-does-anything-but-live-HP calculator..

  14. #13
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    No, I don't have the forward you mentioned...PM it to me, if you can.

    I'm using TI's right now myself (they are required for the classes I teach) but I have fond memories of HP and RPN

    It MAY be smarter than Riemann (he just added up a bunch of rectangles anyway) but is it smarter than Laplace?

    I could give all to Time except - except
    What I myself have held. But why declare
    The things forbidden that while the Customs slept
    I have crossed to Safety with? For I am There,
    And what I would not part with I have kept.

    --Robert Frost

  15. #14
    bone crusher
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    engineers= geeks

    scientist = cool

  16. #15
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    mathematicians = ace

    I could give all to Time except - except
    What I myself have held. But why declare
    The things forbidden that while the Customs slept
    I have crossed to Safety with? For I am There,
    And what I would not part with I have kept.

    --Robert Frost

  17. #16
    MulletII - AKA Ninja Boner Gyno Rhino's Avatar
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    *laugh* You all sound like a bunch of freshman engineering students. Spouting off primitive differential equations and transforms.. What you need to do is create a logistic path of the angles between the lower arm/upper arm and upper arm/torso, then you can put that into a matrix function that will compute the ideal ROM for minimal shoulder impingement under maximal load. It won't be directly linear, but a linear approximation will do just fine. Just plot it, use regression, and find the peak. I'm an engineering geek too. And the TI-86 was the best model they made. The 92 has no application for engineers, in all practicality. Laplace was brilliant, Riemann basically did something people had been doing for ages and called it something fancy. (Anyone can draw polygons under a curve and find areas. Geez.)
    Founding Member and CEO of the FFFA

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  18. #17
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    Another kindred spirit...Gyno, you're alright, despite what they say about you

    (I agree, the 92 sux...)

    I could give all to Time except - except
    What I myself have held. But why declare
    The things forbidden that while the Customs slept
    I have crossed to Safety with? For I am There,
    And what I would not part with I have kept.

    --Robert Frost

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