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
    THUNDER THIGHS! Fuzzy's Avatar
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    Any advantage to doing 1 rep.

    I seeing alot of XXXx1 in people signature.

    IS there any benefit in doing 1 rep. I have to do 8 reps, 3sets of each excersize, I dont see any point in just doing one.

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  3. #2
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    No, there is no benefit. It's for bragging rights to show people what your 1 rep max is.
    "The only easy day was yesterday."

  4. #3
    Senior Member deeder's Avatar
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    Quote Originally Posted by sCaRz*Of*PaiN
    No, there is no benefit. It's for bragging rights to show people what your 1 rep max is.
    Unless you're powerlifting... You can't walk into a competition without having handled heavy weight.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  5. #4
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    That's because they're going for records and such.
    "The only easy day was yesterday."

  6. #5
    Gamer/Lifter
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    Just doing 1 rep and quitting isn't what you hsould do. Most poeple don't even just do 1 rep. A lot of them warm up then hit their 1 Rep max. 5x5 is good, so its 3 x 8
    "It is the soldier, not the reporter who has given us the freedom of the press.
    "It is the soldier, not the poet, who has given us the freedom of speech.
    "It is the soldier, not the campus organizer, who gives us the freedom to demonstrate.
    "It is the soldier who salutes the flag, who serves beneath the flag, and whose coffin is draped by the flag, who allows the protester to burn the flag."

  7. #6
    3:16
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    Quote Originally Posted by sCaRz*Of*PaiN
    No, there is no benefit. It's for bragging rights to show people what your 1 rep max is.

    what is wrong with bragging?
    my exprience - joined gym 10 years ago, 6 1/2 years hard weight training exprience.

  8. #7
    3:16
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    Quote Originally Posted by Fuzzy
    I seeing alot of XXXx1 in people signature.

    IS there any benefit in doing 1 rep. I have to do 8 reps, 3sets of each excersize, I dont see any point in just doing one.
    depends on your goals. If you want to be strong. No harm in doing singles.
    if your purely wanting to get big, then your fine with out them.
    my exprience - joined gym 10 years ago, 6 1/2 years hard weight training exprience.

  9. #8
    Risk10k Clifford Gillmore's Avatar
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    Traing the CNS to allow your body to lift more. ME, RE and DE all do this.

  10. #9
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    Although not nessacary to bodybuilders. Determining your one rep max once every six months can be fun and also informational. Lets you know how much stronger you've gotten.

  11. #10
    Senior Member Anthony's Avatar
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    Actually there's a huge benefit to everyone, including bodybuilders. It improves your absolute strength and teaches your body to recruit more fibres. I don't think I need to explain why more strength and more fibre recruitment is a benefit for anyone who steps in the gym.
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  12. #11
    Senior Member KevinStarke's Avatar
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    Helps improve CNS recruitment and allows you to eventually move heavier weights quicker.

  13. #12
    SFW! drew's Avatar
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    As a powerlifter, 1 rep is all I care about. Whatever it takes to get stronger on that 1 rep is what I'll do.

    For any other lifter, like others have said, it's helpful for muscle fiber recruitment and CNS adaptation, but I also feel it's important to make lifting more fun. Everybody wants to see what their maximum strength is, so why not find out?

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  14. #13
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    So are you guys saying next week I should go for 1 rep maxes to recruit more muscle fibers and what not?

    Then do my regular routine then like a month later do 1 rep maxes again?

    If so what's a good warmup for doing them?

  15. #14
    back at it Beast's Avatar
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    Quote Originally Posted by Fuzzy
    I seeing alot of XXXx1 in people signature.

    IS there any benefit in doing 1 rep. I have to do 8 reps, 3sets of each excersize, I dont see any point in just doing one.
    If you're going for strength, nothing beats training around your 1 rep max.

    D 435 / S 340 / B 305

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  16. #15
    Senior Member Anthony's Avatar
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    Quote Originally Posted by arya202
    So are you guys saying next week I should go for 1 rep maxes to recruit more muscle fibers and what not?

    Then do my regular routine then like a month later do 1 rep maxes again?

    If so what's a good warmup for doing them?
    Yes and no. Lifting at or near maximal loads will program your body to recruit more fibres, but it takes time. The numbers are arbitrary, but in a year you might go from 50% recruitment to 55% recruitment.

    A lot of people max every month to guage where they are at, but how often and on what exercises really depends on your goals.

    As for warmup, first increase your heart rate and temperature. Then gradually build up to your max. If you have no clue what your max is, start very light, do 1 rep, and add 10lbs each set. Next time you max, try to go heavier, but keep your sets around 8-10 with your last 1-3 sets at 90% or higher.
    Last edited by Anthony; 06-11-2006 at 12:42 PM.
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  17. #16
    THUNDER THIGHS! Fuzzy's Avatar
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    I dont get it though, how does maxing make me stronger?? I dont really care bout the bodybuilding part, I just want to get strong.

    I dont want to powerlift, I just want to make my boat move faster. I think Im gonna get more benefit out of doing reps/sets then powerlifting.

    AT my age I gotta have the form more then the weights, Id rather do 8 clean and good reps then one sloppy max.

  18. #17
    Wannabebig Member
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    if my 1 rep max is 10kg, and yours is 8kg, that means i'm stronger than you. so if you constantly do say 2-3 reps of 8kg, your body will "recruit" more fibres? and ya get stronger.

    btw i dun think doing 1 rep max will be sloppy. i think lifting 95% of your 1 rep max at say, 8 reps, i'm pretty sure my 3-4 rep will start to go haywire.

    but i've rarely seen someone go 1rep max with bad form.

    p.s dude, ya in adelaide? awesome. so am i.

  19. #18
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    Quote Originally Posted by Anthony
    Yes and no. Lifting at or near maximal loads will program your body to recruit more fibres, but it takes time. The numbers are arbitrary, but in a year you might go from 50% recruitment to 55% recruitment.
    Do you have any actual studies backing this information? I think 5% would be more than enough reason to work around a 1RM.
    Last edited by sCaRz*Of*PaiN; 06-12-2006 at 12:16 AM.
    "The only easy day was yesterday."

  20. #19
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    It makes you look cool loading lots of plates on the bar to execute a heavy single.
    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.

  21. #20
    Senior Member Anthony's Avatar
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    Quote Originally Posted by sCaRz*Of*PaiN
    Do you have any actual studies backing this information? I think 5% would be more than enough reason to work around a 1RM.
    http://dictionary.reference.com/search?q=arbitrary
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  22. #21
    Senior Member Anthony's Avatar
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    Quote Originally Posted by Fuzzy
    I dont get it though, how does maxing make me stronger?? I dont really care bout the bodybuilding part, I just want to get strong.

    I dont want to powerlift, I just want to make my boat move faster. I think Im gonna get more benefit out of doing reps/sets then powerlifting.

    AT my age I gotta have the form more then the weights, Id rather do 8 clean and good reps then one sloppy max.
    I think you misunderstand the concept. You don't do 1 max with crappy form and then call it a day. Take a look at some powerlifting routines or olympic lifting routines for a better understanding of all the aspects involved. They use various rep ranges to accomplish various goals. For the sake of simplicity - low reps build strength. Period. You can try to refute this claim, but you'll be arguing against every strength athlete in the world - not just powerlifters.

    Do you want to get faster or stronger? They aren't necessarily the same.

    And yes, form is more important than weight. No one argued that.
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  23. #22
    Risk10k Clifford Gillmore's Avatar
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    And to add onto Tony's comment; Any 1RM work is required to involve 3 lifts over 90% of the 1RM, this can be 3 x 95%, 1 x 90% - 1 x 95 - 1 x 90 etc. It makes effective use of the CNS and gives best gains for maximum strenf. Millitia tells you so.

  24. #23
    SFW! drew's Avatar
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    Quote Originally Posted by Risk10k
    And to add onto Tony's comment; Any 1RM work is required to involve 3 lifts over 90% of the 1RM, this can be 3 x 95%, 1 x 90% - 1 x 95 - 1 x 90 etc. It makes effective use of the CNS and gives best gains for maximum strenf. Millitia tells you so.
    The 3 lifts at 90+% comes from Prilipin, was endorsed by Mel Siff, and is now widely acknowledged by the big-time power guys like Militia and Westside.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  25. #24
    Senior Member Anthony's Avatar
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    Quote Originally Posted by Risk10k
    And to add onto Tony's comment;
    Quote Originally Posted by Anthony, yesterday afternoon
    Next time you max, try to go heavier, but keep your sets around 8-10 with your last 1-3 sets at 90% or higher.
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  26. #25
    Risk10k Clifford Gillmore's Avatar
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    I really shouldn't skim. Sorry little guy.

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