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
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    Need some help, want bigger arms

    Ok i've been going to the gym now for about 5 months. And i've put on some decent size in muscle. But my arms haven't gotten as big as I'de like them to be. I've gotten my left kinda close to my right, which has been a problem since I quit bowling. But I want to go bigger, not necessarily looking to be chisled out.

    What exercises could I do to help increase size? I do the bicep curl machine, i do dumbell curls. What else is there?

    Also what exercise works the upper chest by the collar bone? I've been doing dips with the assist thingy and I dont feel it working that area like it says. I've mostly felt it in the triceps. I wanna get more definition there as it just seems awkward looking. Almost like its not ever getting worked.

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  3. #2
    hammin'
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    Take a look at the WBB#1 routine. The split includes a day devoted entirely to arms.
    They say that when your ships comes in
    The first man takes the sails
    Second takes the afterdeck
    The third: the planks and rails.

  4. #3
    Loves gravy mattburns's Avatar
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    maybe have a look at Chris Mason's article about adding 1/2 an inch to the arms in a month?
    Last edited by mattburns; 11-11-2004 at 05:08 PM.

  5. #4
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Quote Originally Posted by MaN BoObES
    Also what exercise works the upper chest by the collar bone? I've been doing dips with the assist thingy and I dont feel it working that area like it says. I've mostly felt it in the triceps. I wanna get more definition there as it just seems awkward looking. Almost like its not ever getting worked.
    Incline Bench Press. It owns my upper chest.
    Last edited by fixationdarknes; 11-11-2004 at 05:37 PM.
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    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  6. #5
    I wannabebig!
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    Quote Originally Posted by mattburns
    maybe have a look at Chris Mason's article about adding 1/2 an inch to the arms in a month?
    :withstupi

  7. #6
    Fury Divine RickTheDestroyer's Avatar
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    Nearly all of your questions can be easily answered with the use of the lovely search feature. However, I'll walk you through this stuff since you don't feel like looking it up yourself.
    If you want your arms to grow, eat a bunch and sleep enough.
    I think that you should drop all of the curls and just do BB rows and chins.
    You can't isolate your "upper chest," so just doing bench press will target this area fine, because it hits your whole pectoral muscle.

  8. #7
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    i just read thru chris' article. Im going to give it a shot. But typically how long does it take to gain size in your arms? Is 1/2 in a month alot? Whats the average?

  9. #8
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Quote Originally Posted by DenimDemon
    You can't isolate your "upper chest," so just doing bench press will target this area fine, because it hits your whole pectoral muscle.
    Really? Every time I do Incline Bench Press, my chest up near the collar bone feels nice and sore. But when I just do Flat Bench Press, I don't feel sore up there.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  10. #9
    hammin'
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    Quote Originally Posted by fixationdarknes
    Really? Every time I do Incline Bench Press, my chest up near the collar bone feels nice and sore. But when I just do Flat Bench Press, I don't feel sore up there.
    Ya... it's called your front deltoids
    They say that when your ships comes in
    The first man takes the sails
    Second takes the afterdeck
    The third: the planks and rails.

  11. #10
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    IMO you can do incline bench press to do the upper pecs as mine have started to get fuller and more developed since doing them, its all a matter of isolating muscle fibres. i used to get 1/2 an inch on my arms every 2 months, since the begining of october when i started getting back into training i have gone from 16 1/2 inches to 17 1/2 and i will reach 18 by xmas. and when doing dips you probably need to do more tricep work to help stabalise the movements or your form is wrong.

  12. #11
    Senior Member AstronautJones's Avatar
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    Quote Originally Posted by Monkey
    IMO you can do incline bench press to do the upper pecs as mine have started to get fuller and more developed since doing them, its all a matter of isolating muscle fibres.
    That's great except it isn't about opinions, it's about basic physiology.

    Isolating muscle fibers? hahah good one.

    To stay on topic I'd also say take a look at Chris' 0.5 inch arm routine, if your arms are lagging.

  13. #12
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    id love to meet you AJ

    who are you to say you cant voice your opinions thats what the boards are for

  14. #13
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    The upper chest myth is still around? Where does this stuff come from?
    Just one guy's opinion.

  15. #14
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Quote Originally Posted by trich daddy
    Ya... it's called your front deltoids
    Whoa, the front delts extend out that far? So, is it a waste of time to do Incline Press?
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  16. #15
    permanently bulking Titanium_Jim's Avatar
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    Not at all. They're just saying that inclines don't isolate your pectoralis minor. They do emphasize them, but it is still a compound movement, you're still using a lot of pectoralis major, anterior delts and triceps in the exercise.
    "I would have had sex with a pornstar, slapped a bitch and stole someone's dog." - deeder
    "Ever heard the term "screwing like rabbits? There's a reason it came about, and it has nothing to do with putting up drywall." - mrelwooddowd
    "If you are looking for a workout that will make you sore, you need to reassess your priorities, and perhaps look for an S&M club in your area." - Paul Stagg
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    "I look like a condom full of walnuts." - Risk10k
    "...the mothers would hang out of the window to get a piece of my little peanut ass and my bronzelike skin." - Rock

  17. #16
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    thanks guys for some of that info. Im going to give chris' plan a try at the gym this week see how it goes. Hopefully i wont be to sore.

  18. #17
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    Quote Originally Posted by fixationdarknes
    Really? Every time I do Incline Bench Press, my chest up near the collar bone feels nice and sore. But when I just do Flat Bench Press, I don't feel sore up there.
    LOL, incline benc DOES NOT isolate upper chest, this has been said 1000000000000000000000000 Times on these boards.
    "Geneing Leans Green"

  19. #18
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    Quote Originally Posted by Monkey
    IMO you can do incline bench press to do the upper pecs as mine have started to get fuller and more developed since doing them, its all a matter of isolating muscle fibres. i used to get 1/2 an inch on my arms every 2 months, since the begining of october when i started getting back into training i have gone from 16 1/2 inches to 17 1/2 and i will reach 18 by xmas. and when doing dips you probably need to do more tricep work to help stabalise the movements or your form is wrong.
    No, it does not work upper chest, get that through your head plz. You CANNOT ISOLATE YOUR UPPER CHEST!!!!!!! READ THE FORUMS PLZ
    Last edited by Nito; 11-13-2004 at 01:28 PM.
    "Geneing Leans Green"

  20. #19
    Fury Divine RickTheDestroyer's Avatar
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    Quote Originally Posted by Titanium_Jim
    Not at all. They're just saying that inclines don't isolate your pectoralis minor. They do emphasize them, but it is still a compound movement, you're still using a lot of pectoralis major, anterior delts and triceps in the exercise.
    Actually, your pec minor isn't even up there, you're thinking about the clavicular head of the pec major. Your pec minor is kind of underneath your armpit.

  21. #20
    Senior Member Canadian Crippler's Avatar
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    Quote Originally Posted by Nito
    No, it does not work upper chest, get that through your head plz. You CANNOT ISOLATE YOUR UPPER CHEST!!!!!!! READ THE FORUMS PLZ
    Yep. What he said... except without being 1337 and an arsehole .
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

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  22. #21
    Pumping Iron @ Villy!
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    Quote Originally Posted by Canadian Crippler
    Yep. What he said... except without being 1337 and an arsehole .
    I am teh l337! And Arsehole! aka E-Thug!~ Mess with me and ill argue with you over the internet!
    Last edited by Nito; 11-13-2004 at 05:49 PM.
    "Geneing Leans Green"

  23. #22
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    monkey how the heck do u gain 1/2 every 2 months? i blasted 2" in undera year once, then 1/2" in 8 months and i seem to be slowing down in the arm area, im stuck at 16.5!

  24. #23
    permanently bulking Titanium_Jim's Avatar
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    Quote Originally Posted by DenimDemon
    Actually, your pec minor isn't even up there, you're thinking about the clavicular head of the pec major. Your pec minor is kind of underneath your armpit.
    You're right, my bad.
    "I would have had sex with a pornstar, slapped a bitch and stole someone's dog." - deeder
    "Ever heard the term "screwing like rabbits? There's a reason it came about, and it has nothing to do with putting up drywall." - mrelwooddowd
    "If you are looking for a workout that will make you sore, you need to reassess your priorities, and perhaps look for an S&M club in your area." - Paul Stagg
    "I do encourage that people laugh at the fact I've put ass creme on my face." - Rock Steady
    "I look like a condom full of walnuts." - Risk10k
    "...the mothers would hang out of the window to get a piece of my little peanut ass and my bronzelike skin." - Rock

  25. #24
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    Hammer curls, standing ez bar curls-narrow & wide grip & if you're working your triceps good your arms will get/look bigger. Dips for the chest-elbows away from you; for triceps, keep the elbows in. Try moving to the non assist dipping bar if you have one; keep at it even if you can't get 1 full dip; get used to the balancing etc-work at it & they'll come.

  26. #25
    Bodybuilding Mythbuster
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    Quote Originally Posted by Monkey
    id love to meet you AJ

    who are you to say you cant voice your opinions thats what the boards are for

    There is a difference between an opinion and a fact.

    Opinion: I like cheesecake

    Fact: You can NOT isolate the "upper chest".
    Last edited by Songsangnim; 11-14-2004 at 04:09 AM.

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