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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    Tricep Exercises

    Hi all

    I was wondering what exercises will eventually give me the horseshoe shape to the triceps.
    The limitations I have is that I only have access to home dumbells and barbells and a bench. Therefore I cannot do cable exercises like pressdowns.

    I am looking for a maximum of 3 exercises.

    Thanks in advance.

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  3. #2
    Just watch me ... Built's Avatar
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    My favourite is between-bench dips with a couple of plates on my lap. Put a towel between the plates to keep 'em from slipping.

  4. #3
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    Quote Originally Posted by Built
    My favourite is between-bench dips with a couple of plates on my lap. Put a towel between the plates to keep 'em from slipping.
    I hate those! all personal preference i guess!

  5. #4
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    close grip bench press
    DB seated press thingy with both hands on the DB

  6. #5

  7. #6
    Senior Member
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    Quote Originally Posted by Built
    You and I would be great workout partners, GMC - we'd NEVER be fighting over equipment.

    just give me some DB's, and oly bar and plates, and an adjustable bench and Im good to go

  8. #7
    Senior Member Anthony's Avatar
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    Close grip bench press, floor press, board press, j press ... noticing a trend? Pressing movements are the best for triceps. Plus if you gain 20lbs, the shape will be a lot more noticeable (assuming you don't gain 20lbs of fat).
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  9. #8
    As I Am Paul Stagg's Avatar
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    I was wondering what exercises will eventually give me the horseshoe shape to the triceps.

    ** pretty much any of them.
    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
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  10. #9

  11. #10
    Grammar Nazi BG5150's Avatar
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    Lying triceps extentions (skull crushers) give a good stretch to the tri's, and it has a good ROM. These are my favorite tricep exercise.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
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  12. #11
    Senior Member DNL's Avatar
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    I'm still skinny, so frankly i don't care much about the shape, just how to add on more weight. But an article in muscles&fitness magazine suggested that you can do reverse grip pressdown to focus the tension on that head.

  13. #12
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    Quote Originally Posted by DNL
    But an article in muscles&fitness magazine suggested that you can do reverse grip pressdown to focus the tension on that head.
    Muscle & Fitness is only to be used to wipe your ass with. It is complete rubbish.

  14. #13
    Senior Member DNL's Avatar
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    Quote Originally Posted by Mr Joshua
    Muscle & Fitness is only to be used to wipe your ass with. It is complete rubbish.
    I still have a few issues from when i first started lifting. I wouldn't say they are completely rubbish though. THey have a few good routines in addition to some diet plans and recipes, tips on training, and techniques on how to perform a certain exercises. I think they are good/useful for the new lifters. If you are an experience lifter you are expected to have known most of those materials already.

  15. #14
    Formerly Nick Hatfield SW's Avatar
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    Tricep ext., dips, skull crushers
    "You can take control of my mind and my body, but there is one thing a Saiyan always keeps.... his PRIDE!"- Vegeta

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  16. #15
    Grasshoppa
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    Horseshoe shape comes with size and low bodyfat. So pick a routine and have fun.
    Shao-LiN
    "I tried so hard and got so far, but in the end, it doesn't even matter." - Linkin Park

  17. #16
    Banned Praetorian's Avatar
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    from this months wbb newsletter,

    Ask Maki

    Maki is a BCRPA CPT who specializes in Body Recomposition and Strength and Conditioning.

    He currently resides in Vancouver, British Columbia and runs www.dynamiconditioning.ca


    Question: Which triceps exercises would you say are the most effective for stimulating growth?

    Answer: In terms of picking exercises that will give you the most bang for your buck, you're going to want to select compound movements that are bio mechanically favourable. Some good examples would be the dip and close grip bench press. These exercises are very effective at packing on the mass on the upper arms because they take advantage of the stretch reflex. The more elastic energy collected in a movement the greater the potential for more motor units to fire. Plus, they place the triceps in an advantageous position.

    As a general rule of thumb, a muscle is at its weakest at its longest (fully stretched position) and is at its strongest at its shortest (fully contracted). With the dip and the close grip bench press, the triceps muscles are in a contracted position in the beginning of the movement and placed in a stretched position at the bottom position. This means that the load on the triceps muscle is at its greatest at the bottom position since the muscle is in its weakest position. And since elastic energy is being collected as the bar descends towards the chest there is going to be a greater muscle contraction during the concentric portion of the lift.

    Once you've chosen the movements you want to revolve your workouts around, pick some loading methods. One example would be to use isometric holds followed by slow eccentrics. A sample workout would look something like this.

    Dips: 3 sets x 4-6 reps

    Each repetition would consist of 3 isometric holds in the entire movement. One at the mid point during the decent, one at the bottom and one at the mid point again coming up. Hold each position for 5 seconds.

    Close Grip Bench Press: 4x6-8 reps

    Using 80-85% of your 1RM slowly lower the bar down to the chest under a count of 6-10 seconds, then explode up and repeat.

  18. #17
    Senior Member KevinStarke's Avatar
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    I've found close grip bench and skull crushers have really helped shape my triceps as well as strengthen them greatly.

  19. #18
    Wannabebig Member
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    Thanks everyone for their replies.
    I have decided to use close grip bench press, over head press and kickbacks. I would have chosen dips in place of kick backs if I had the equipment available.

    btw this was the shape of my triceps flexed about 2 months ago. Not very big but I'll get there some day.
    Attached Images Attached Images
    Last edited by Xandrite; 06-27-2005 at 08:31 AM.

  20. #19
    Senior Member Anthony's Avatar
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    You can do dips off the edge of a bench ... kick backs are wasted energy.
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  21. #20
    Professional hobbit Focused70's Avatar
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    Are the kickbacks with pink dumbbells?
    me: so this is the "pump" you speak of
    me: I could never figure out what people were talking about
    Relentless: like an all over body hardon, yeah


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  22. #21
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    OK. I have decided to replace kickbacks with dips.
    However I am not quite sure what range of reps to use to make the triceps grow with THIS particular exercise. Any ideas?

  23. #22
    Senior Member Anthony's Avatar
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    Lift more weight each week in the 3-10 rep range and eat lots of food. This is generalized, but will suit your purpose.
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  24. #23
    B+D+S = 1 Massive Mofo
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    Two chairs can be used.. lots of home furniture is available.
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  25. #24
    Panic Prone waynis's Avatar
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    size, low bf and genetics will determine how your tricep develops. Any tricep pushdowns will develop your tricep well. Personally I like tricep pushdown with rope the best.
    Never Giving In.

  26. #25
    Proud Father Maki Riddington's Avatar
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    Two out of three aint bad. Get rid of the kickbacks, it's wasted energy that could otherwise be spent doing dips.
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    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
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