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
    Wannabebig Member
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    shoulder workout

    can anyone help me on a good shoulder workout ....that promotes growth and definition...

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  3. #2
    HomeYield WillKuenzel's Avatar
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    Overhead db press 2x8
    upright rows 2x10
    bentover db raises 2x10
    shrugs (if you dont' do them on back day)
    What is elite?
    "Those who work the hardest often complain the least." -anonymous
    Pain is inevitable. Suffering is optional.

  4. #3
    Senior Member geoffgarcia's Avatar
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    I'm not a fan of upright rows thanks to some wrist issues
    Shrugs I think are more aligned to back day (personal preference)
    and for shoulder day I like to prefatigue my delts as my triceps always fail first.

  5. #4
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    is working out shoulders and biceps on the same day good?

  6. #5
    wooooo Jasonl's Avatar
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    is working out shoulders and biceps on the same day good?
    i do shoulders/biceps/triceps all on the same day.

  7. #6
    Diesel Hercule's Avatar
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    Yeh, I do Shoulders/Biceps on Monday.

  8. #7
    Wannabebig New Member
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    ok train shoulders once a week start with dumbell press 5x10 then do a triset with cables then barbell press behind the neck 4x10 i super set shrugs with upright rows it burns baby burns go hard and heavy 1 a week will do trust me

  9. #8
    Blue veined member !
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    Originally posted by aussie bob
    ok train shoulders once a week start with dumbell press 5x10 then do a triset with cables then barbell press behind the neck 4x10 i super set shrugs with upright rows it burns baby burns go hard and heavy 1 a week will do trust me
    Hmmm....

    How about..

    Barbell press behind neck 2 x
    Seated dumbell press 2 x
    Lateral raises 2 x

    If you`re wondering why i havent included a rep range it`s because as everyone knows there`s no magic number ( although most belive 8 - 12 is optimal for hypertrophy. Different peoples bodies respond better to different rep ranges. I personally like to train between 6 - 10 reps, but thats just me. Mix it up a little.

    Rear delts get sufficient work on back day, front raises not essential also as they too are hit hard on chest day. All this pre - exhaust, triple super drop reverse sets crap will just confuse you and probably lead to overtraining.

    Stick to these 3 and just make sure you progress with them each week. And just to clear up definition is increased by lowering bodyfat levels and not by doing specific exercises.

    hope that helped.
    Last edited by Hellrazor; 11-11-2003 at 05:46 PM.

  10. #9
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    Originally posted by masaboy
    is working out shoulders and biceps on the same day good?
    It depends on the kind of split you`re following, if used in a 4/5 day split then that would be fine but I`m guessing if used on a 3 day split it would probably cause overlap on some of the other days. That`s why Push/ pull splits are perfect for 3 day splits.

    A good split is one that can work around your schedule.

  11. #10
    zen idiot Scott S's Avatar
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    All I do for shoulders are lateral raises. Bench hits my anterior delts, and rows hit my posterior delts just fine.

  12. #11
    Senior Member geoffgarcia's Avatar
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    Originally posted by Scott S
    All I do for shoulders are lateral raises. Bench hits my anterior delts, and rows hit my posterior delts just fine.
    and bench his your tri's, mos back work hits your bi's and squats and deads hit your abs...
    no offense scott, I hear what ur saying, but I personally wouldn't take this course of action unless I already had big shoulders as I think you'll see little growth

  13. #12
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    For shoulders I do...
    Standing Barbell Military Press (front delt)
    Standing Dumbell Miliary Press (front and side delt)
    Lateral Raises (side delt)
    Seated Rear Lateral Raises (rear delt)

    I have no set number of sets/reps nor do I always do all of them every time I work shoulders. I work shoulders 1 - 4(rarely) times a week.

    Anyways basically you want to hit the rear, front, and side delts, the above exercises do that. I think hitting the rear is very important.

  14. #13
    Wannabebig Member Midian's Avatar
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    shoulders get worked hard on chest day, so the volume for shoulders should remain low 2-6 sets

    here are some routines i did

    push press (2)
    cuban press (1)

    old routine worked very well,i dit posterior head on back day since it gets worked with bent over rows

    current routine is higher volume

    military press (1)
    front raise (1)
    shoulder press (1)
    lateral raise (1)
    cuban press (1)
    Under fullmoons waxing lyrically
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    To curse the star with vertigo
    And in their dance, in trance I prise wide
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  15. #14
    Senior Member geoffgarcia's Avatar
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    Originally posted by Midian

    military press (1)
    front raise (1)
    shoulder press (1)
    lateral raise (1)
    cuban press (1)
    could you explain the diff in the military/shoulder/cuban presses?
    I'm always looking for different shoulder movements, I typically just do db oh presses
    Thanks!

  16. #15
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    I try to keep it simple using dumbbell as much as possible to increase my range of motion:

    Seated Dumbbell Presses
    Lateral Dumbbell Raises (sometimes I use cables instead)
    Rear Lateral Raises (sometimes I use cables instead)
    Dumbbell Shrugs (sometimes I use a barbell if I want to go extra heavy)

  17. #16
    Wannabebig Member Midian's Avatar
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    Originally posted by geoffgarcia


    could you explain the diff in the military/shoulder/cuban presses?
    I'm always looking for different shoulder movements, I typically just do db oh presses
    Thanks!
    here you go mate

    military press
    military press (mpeg)

    shoulder press
    shoulder press (mpeg)


    and a cuban press is for the rotators cuff, the article is about cuban rotation, a cuban press would be the same but you would fully rotate it above your head and press it (it will get clear once you've read the article)

    http://t-mag.com/html/body_145shldr.html
    Under fullmoons waxing lyrically
    Death's poetry floods the soul
    Like the recking weed of a demon freed
    To curse the star with vertigo
    And in their dance, in trance I prise wide
    Slick rifts twixt obsidian thighs
    Hymeneal gates to other sides
    A labyrinth wherein Midian hides

  18. #17
    Senior Member geoffgarcia's Avatar
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    Originally posted by Midian


    here you go mate

    military press
    military press (mpeg)

    shoulder press
    shoulder press (mpeg)


    and a cuban press is for the rotators cuff, the article is about cuban rotation, a cuban press would be the same but you would fully rotate it above your head and press it (it will get clear once you've read the article)

    http://t-mag.com/html/body_145shldr.html
    ahhh very good!
    just symantics
    I typicall call the military press = front BB OH press
    and the shoulder press = DB OH press

    The cuban press looks interesting but I dont think it'll work its way into my workout just yet
    Thanks!

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