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 IdaMAN's Avatar
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    Top 4 Exercises for each group

    What are your top 4 exercises that you do when you work out each muscle group?

    Traps/neck
    1
    2
    3
    4

    Shoulders:
    1
    2
    3
    4

    Back:
    1
    2
    3
    4

    Chest:
    1
    2
    3
    4


    Biceps:
    1
    2
    3
    4

    Triceps:
    1
    2
    3
    4

    Legs:
    1
    2
    3
    4

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  3. #2
    Banned David's Avatar
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    Squat

  4. #3
    Senior Member IdaMAN's Avatar
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    I am asking because I want to see what are the most popular exercises and to try to come up with the best sets to do for each group. I think a lot of people will benefit from this so maybe posting something useful would be helpful.

  5. #4
    Baby Seal Clubber ElPietro's Avatar
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    Use what is comfortable for you to use.

    If you want to base a program off others lifts then check their journals, but most people will alter or interchange exercise quite frequently within their programs.
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

    ElP is the smartest man in the world. - Gyno Rhino

    A low voter turnout is an indication of fewer people going to the polls. -- Dan Quayle

    If do right, no can defense. -- Mr. Miyagi

    Deep Thoughts by Jack Handey:

    I can picture in my mind a world without war, a world without hate. And I can picture us attacking that world, because they'd never expect it.

    Is there anything more beautiful than a beautiful, beautiful flamingo, flying across in front of a beautiful sunset? And he's carrying a beautiful rose in his beak, and also he's carrying a very beautiful painting with his feet. And also, you're drunk.

    Current FFFA Enforcer

  6. #5
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    in order from fav. to least


    Traps/neck
    1. DB shrugs
    2.BB shrugs
    3. deadlift
    4

    Shoulders:
    1. arnold press
    2. military press
    3. 1 arm extensions
    4. (i dontknow the name of the other excersice i do for shoulders

    Back:
    1.lat pulldown
    2.BB rows
    3.deadlift
    4. t-bar row
    5. chin ups

    Chest: (i do all presses with DB's)
    1. incline DB press
    2.DB flys
    3.dips
    4. push ups


    Biceps:
    1. ez bar curls
    2. DB one arm curls
    3. preacher curl
    4 pull ups

    Triceps:
    1. french curl
    2. pull downs
    3.tri extwension
    4. dips

    Legs:
    1. squat
    2 leg press
    3 hack squat
    4. calf raises

  7. #6
    Formerly Nick Hatfield SW's Avatar
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    Traps/neck
    1. Low lat pulldowns
    2. db press (traps act as stabilizers )
    3. bench (stabilizers)
    4. There is a hammer machine that you can sit on and do a neck exercise.
    5. boat rows
    Shoulders
    1. bench
    2. db press
    3. low-lat pulldowns

    Back
    1. Deadlift
    2. Squat
    3. bench (back stabilizes)
    4. shrugs
    Chest
    1. Bench
    2. db press
    3. shrugs

    Biceps
    1. db curls

    Triceps
    1. close grip bench
    2. tricep extension
    3. db press

    Legs
    1. squat
    2. leg press
    3. hammer machine leg extension
    4. lunges
    5. cardio
    6. hammer calf machine

    I included exercises which require these muscle groups to be at least somewhat fresh for stabilization purposes and that are indirectly involved.
    "You can take control of my mind and my body, but there is one thing a Saiyan always keeps.... his PRIDE!"- Vegeta

    My Exploits

  8. #7
    Formerly Nick Hatfield SW's Avatar
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    Quote Originally Posted by ElPietro
    Use what is comfortable for you to use.

    If you want to base a program off others lifts then check their journals, but most people will alter or interchange exercise quite frequently within their programs.
    Very true. The ones I listed are just ones that work, not nessecarily what I do. I have done almost all at one point or another.
    "You can take control of my mind and my body, but there is one thing a Saiyan always keeps.... his PRIDE!"- Vegeta

    My Exploits

  9. #8
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    ill modify the list a bit

    Traps/neck
    1 shrugs
    2 cleans
    3 up right rows
    4 snatches

    Shoulders:
    1 military press
    2 behind the head press
    3 dumbell press
    4 side laterals

    Back:
    1 deadlifts
    2 barbell rows
    3 pullups
    4 dumbell rows

    Chest:
    1 bench press
    2 incline bench press
    3 dips
    4 flyes


    Biceps:
    1 barbell curls
    2 preacher curls
    3 dumbell curls
    4 cable curls

    Triceps:
    1 medium grip board press
    2 medium grip jm press
    3 medium grip floor press
    4 close grip bench press

    quads and glutes:
    1 squats (regular, box, ect.)
    2 leg press
    3 sumo deadlifts
    4 lunges (walking, reverse, ect.)

    hamstrings
    1 Good mornings
    2 SLDL
    3 RDL
    4 Glute ham raises

    calves
    1 standing calf raises
    2 calf press
    3 seated calf raises


    those are my choices....
    Why live if one can not Deadlift?- John Paul Sigmasson

    Accept that which is useful and reject what is not- Bruce Lee

    Reason and Logic trump religion- Me

    Restriction of education, Censorship of knowledge, and Proliferation of religion helps keep the masses tamed- Me

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  10. #9
    Road To Greatness.. RuLess's Avatar
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    i think front squats are the best quad exercise IMO

  11. #10
    Senior Member IdaMAN's Avatar
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    Thanks guys, this is helping a lot and it is good to see what exercises there are. I understand that I have to do what is most comfortable for me, but it is nice to see what people know or do so I can get an idea of what is often done. Now I need to find out how some of these are done.

    Keep em coming!

  12. #11
    Banned
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    Traps/Neck
    1. Power Clean
    2. Behind Neck Press
    3. Shrugs
    4. Upright rows

    Shoulders
    1. Military Press
    2. Behind Neck Press
    3. Power Clean (and jerk occasionally)

    Back
    1. Bench Pull
    (I have only seen these in custom made athletic gyms and they have always been hand-made. Try making one yourself. Its a bench that you lie face down on, you grab the bar off the floor beneath you and pull till it hits the underside. Like a row but on a bench. Seems obvious - "bench press/bench pull"
    2. Deadlift (for lower)
    3. Chins
    4. Lat pulldowns

    Chest.
    1. Bench press
    2. Bench press
    3. Incline Bench press
    4. Pec Deck fly machine

    Biceps:
    1. Individual Concentration Curls
    2. BB Curl

    Triceps:
    1. Dips
    2. French Press

    Legs:
    1. Squat
    2. Deadlift
    3. Leg Press
    4. Squat Jumps (hard, fast and numerous)

    Bench Press, Bench Pull, Squat, Power Clean and Deadlifts are all you really need. Adding extra exercises and isolating the shoulder/neck area and arms can be helpful, but I was quite tempted to fill in every section with four of these five. Keep things simple - then there are less numbers to write down!

  13. #12
    Senior Member IdaMAN's Avatar
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    Lol, just copy/paste the list I made. I am putting together a training routine and I think I have the groups I want to do each ay but this is going to greatly help me decide what sets I will do. I think It will help a lot of others starting out as well.

  14. #13
    zen idiot Scott S's Avatar
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    Sumo deads, barbell rows, BTN press, and dumbbell bench.

  15. #14
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    I pretty much do one exercise per

    Traps: Shrugs

    Shoulder: Barbell Press

    Back: Barbell Rows

    Chest: Barbell Bench

    Bicep: Barbell Curl

    Tricep: Close-grip

    Legs: Squats
    SLDL
    Donkey Calf Raise

  16. #15
    Banned Kirman's Avatar
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    Here's my list

    Traps/neck
    1Barbell Shrugs
    2Barbell Shrugs behind
    3Upright rows

    Shoulders:
    1 DB Shoulder Press
    2 Barbell Shoulder Press
    3 Lateral Raises

    Back:
    1 Deadlift
    2 Chinups Weighted!!!
    3 BB Rows
    4 Pulldown

    Chest:
    1 BB Bench Press
    2 DB Press
    3 DB Flys
    4 Pullovers

    Biceps:
    1 Barbell Curls
    2 Preacher Curls
    3 DB Curls

    Triceps:
    1 Close grip bench
    2 Skull crushers
    3 Tricep pressdowns
    4 Reverse Tricep pressdowns

    Legs:
    1 Squat
    2 Leg Press
    3 Leg Extension
    4 Calf Raises

  17. #16
    Senior Member Gavan's Avatar
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    Traps/neck
    1 Deadlift


    Shoulders:
    1 Chins/Dips
    or
    2 Row/Bench
    or
    3 Military Press

    Back:
    1 Chins (lats)
    2 Deadlift (traps, spinal muscles, lower back)


    Chest:
    1 Dips
    or
    2 Bench



    Biceps:
    1 Chins


    Triceps:
    1 Dips


    Legs:
    1 Squat
    orr
    2 Leg Press
    3 Deadlift (harmstring)

    It's why I only do Chins and Dips and Leg Press (cannot deadlift heavy)
    Gain Muscles ? Overload !
    Lose Fat ? Input < Output
    Genetic determines your potential
    Chins : 10x106kg Dips 10x109kg

  18. #17
    Banned Jezmason's Avatar
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    Here's my list

    Traps/neck
    1 Gripless shrugs
    2 Prone incline shrugs(Db or Bb)
    3 Weighted neck extension
    4 Weighted neck flexion

    Shoulders:
    1 Military press
    2 Behind neck press
    3 Side raises
    4 Rear delt raises

    Back:
    1 Bent over underhand Bb row
    2 Seated machine row
    3 Behind neck pulldowns
    4 Cable pullover

    Chest:
    1 Dumbell bench press
    2 Incline flyes
    3 Cable flyes
    4 Pec deck flyes


    Biceps:
    1 EZ-Bar curls
    2 Dumbell curls
    3 Barbell curls
    4 Concentration curls

    Triceps:
    1 Close grip smith press
    2 Cable pushdowns
    3 Overhead dumbell extensions
    4 Bench dips

    Legs:
    1 Leg press
    2 Barbell squats
    3 Leg extensions
    4 Laying reverse extensions

  19. #18
    Banned Allyrulez's Avatar
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    Traps/neck
    1 Shrugs
    2 DB lateral raises
    3* **Plate-on-head nods
    4

    Shoulders:
    1 Lateral raises
    2 Miltary press
    3
    4

    Back:
    1 Weighted pullups
    2 DB rows
    3
    4

    Chest:
    1 DB benchpress
    2 Chest press machine (for me its done a little, which is a lot)
    3
    4


    Biceps:
    1 Chin-ups
    2
    3
    4

    Triceps:
    1 Dips
    2
    3
    4

    Legs:
    1 Squats
    2 SLDL
    3
    4
    Last edited by Allyrulez; 07-22-2004 at 12:26 PM.

  20. #19
    Diesel Hercule's Avatar
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    Traps/neck
    1. DB Shrugs
    2. BB Shrugs
    3. Power Clean
    4. Upright Rows

    Shoulders:
    1. OH BB Press
    2. OH DB Press
    3. Arnold Press
    4. Lateral Raises

    Back:
    1. Deadlifts
    2. Pull ups
    3. BB Rows
    4. DB Rows

    Chest:
    1. Incline DB Press
    2. Flat DB Press
    3. Dips
    4. Incline DB Flye


    Biceps:
    1. BB Curls
    2. DB Curls
    3. Preacher Curls
    4. Standing Double Cable Curls

    Triceps:
    1. Skulls
    2. OH DB Ext.
    3. Single OH DB Ext.
    4. Pressdowns

    Quads:
    1. Squats
    2. Hack Squats
    3. Leg Presses
    4. Leg Extensions

    Hamstrings:
    1. SLDL
    2. Lying Leg Curl
    3. Seated Leg Curl
    4. Standing Leg Curl

  21. #20
    As I Am Paul Stagg's Avatar
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    Traps/neck
    1 Deadlifts
    2 Shrugs
    3
    4

    Shoulders:
    1 Over head press
    2 face pulls (rear delts)
    3
    4

    Back:
    1 Any Row
    2 Chins
    3
    4

    Chest:
    1 Dips
    2 Bench press
    3
    4


    Biceps:
    1 Chins
    2 Rows
    3 Curls
    4

    Triceps:
    1 CGBP
    2 Lockouts
    3 extensions
    4

    Legs:
    1 Squat
    2 SLDL
    3 Good morning
    4
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
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