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 BFGUITAR's Avatar
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    Shoulder workouts

    Whats a good shoulder routine?

    And I have a question about vertical raises. When I do them palms down I fell my collar bone shift. It feels quite odd and uncomfortable. My uncle who also works out told me to do them palms up. I feel this to be more comfortable. But, do these two excersises still use the same muscles?

    This is wha tI do now

    4 sets x 10 reps shoulder press
    4 sets x 10-12 reps horizontal raises
    4 sets x 10-12 reps vertical raises
    4 sets x 10-12 reps delts (machine)
    4 sets x 8-10 reps shrugs.

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  3. #2
    Banned wnt2gitswoll's Avatar
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    just do some heavy ass military presses and shrugs....EAT, EAT AND EAT, if u can practice eating while u sleep

  4. #3
    Senior Member Sensei's Avatar
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    Quote Originally Posted by BFGUITAR
    Whats a good shoulder routine?

    And I have a question about vertical raises. When I do them palms down I fell my collar bone shift. It feels quite odd and uncomfortable. My uncle who also works out told me to do them palms up. I feel this to be more comfortable. But, do these two excersises still use the same muscles?

    This is wha tI do now

    4 sets x 10 reps shoulder press
    4 sets x 10-12 reps horizontal raises
    4 sets x 10-12 reps vertical raises
    4 sets x 10-12 reps delts (machine)
    4 sets x 8-10 reps shrugs.
    Are you talking about 'front raises'? If so, having the elbows facing outward (palms down) will internally rotate the shoulder, shifting some stress off the front delt and onto the supraspinatus (probably the source of your discomfort) and lateral delt. Doing the exercise with the elbows facing downward (palms up) will externally rotate the shoulder and throw some more stress onto your front delt (and off your supraspinatus).

    Long story short, listen to your uncle.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  5. #4
    Grammar Nazi BG5150's Avatar
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    What's a horizontal raise?
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
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  6. #5
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    Quote Originally Posted by BG5150
    What's a horizontal raise?
    Lateral raise would be my guess.

  7. #6
    female teaturtle's Avatar
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    would it be okay to take the raises out compeltely?

  8. #7
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    Quote Originally Posted by teaturtle
    would it be okay to take the raises out compeltely?
    I would vote yes. Really, all you need to do is some heavy OH presses and maybe an isolation exercise, which you could vary every week. Also, lower reps higher weight would be good - like 5-8 reps instead of 10-12.

    To the OP: shrugs target the traps, traps are part of your back

  9. #8
    Take Two Ruffian's Avatar
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    I do Arnies: 3X10, with the occasional shoulder press and rear fly thrown in. I dont have much time for shoulders but the arnies alone seem to do me good!.

    Everyone has their own preferences, but I like ARnies because it is one excersize that brings into play almost every muscle group in the shoulder. They're hard as hell but they sure do you good!
    Stats:
    Age: 22
    Height: 5' 5.5"
    Weight: 180 lbs
    Max lifts: Squat:320 lbs, Bench: 195 lbs, Deadlift: 290 lbs.
    Max Comp. Total: 805 lbs

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  10. #9
    Go Heels! MixmasterNash's Avatar
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    You don't need any shoulder "isolation."

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  11. #10
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    For me It's Push Presses, as heavy as I can, in the 3-8 rep range, they give me the best results in size on my delts
    Last edited by powerrack; 10-05-2006 at 12:46 PM.
    Every workout is a new battle
    and I always win

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