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 Phenom's Avatar
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    targeting parts of the quad

    I know how much debate there is over hitting different parts of the chest, and as far as that argument goes I tend to stick with the idea that you can't target a specific area and the whole pectoral will contract as a whole no matter what. I've been wondering though if its a different story with the quads, since they are made up of three separate heads. Will squatting with a different stance work different heads more? I usually squat with a pretty wide stance because I find it easier to get deeper. Any help is appreciated.

    btw, I tried searching and didn't come up with anything.
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  3. #2
    Wannabebig Member p0ng's Avatar
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    as i have been told...
    wider stance targets inner quads, more narrow stance targets the outer quads

  4. #3
    on the road to a 1.2ktotal
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    hey as you already know you can't spot train, but you can place more emphasis on a certain part of the body.

    i read in the most recent issue of either FLEX or MD (can't remember which since i read both on the same day), that by pointing your toes inward, it stresses more on the outer portion of the quads, pointing them outwards stresses more on the inner portion of the quads, and by pointing them straight up, it stresses more on the middle portion of the quads.

    the way i've been doing all my extensions, squats, and legpresses have been with my feet slightly pointed outward, and i must say my inner portion of the quads are a lot thicker than the outer. so yeah i hope this helped ya.
    19 yrs old
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  5. #4
    PoutineEh
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    Quote Originally Posted by HelpMeLift View Post
    hey as you already know you can't spot train, but you can place more emphasis on a certain part of the body.

    i read in the most recent issue of either FLEX or MD (can't remember which since i read both on the same day), that by pointing your toes inward, it stresses more on the outer portion of the quads, pointing them outwards stresses more on the inner portion of the quads, and by pointing them straight up, it stresses more on the middle portion of the quads.

    the way i've been doing all my extensions, squats, and legpresses have been with my feet slightly pointed outward, and i must say my inner portion of the quads are a lot thicker than the outer. so yeah i hope this helped ya.
    i hope that doesnt mean pointing your toes inward so that your feet are no longer parallel, but rather turned in from being parallel? if thats the case, that seems like it would be hell on your knee joints if you are squatting like that
    Last edited by PoutineEh; 03-13-2007 at 11:11 PM.

  6. #5
    Senior Member RichMcGuire's Avatar
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    The tri's have 3 heads..yet, you cant emphasize any one head.

    The shoulders, its a different story. You can stress a particular head harder.

    This is a good question for me.

    My guess is you cant.
    First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109

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    Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial

  7. #6
    Senior Member stepto180's Avatar
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    there are other exercises you can do to emphasis different heads of the quad
    ex. pedersen step ups=vmo

  8. #7
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    Quote Originally Posted by PoutineEh View Post
    i hope that doesnt mean pointing your toes inward so that your feet are no longer parallel, but rather turned in from being parallel? if thats the case, that seems like it would be hell on your knee joints if you are squatting like that
    oh thanks for bringing this up.

    well i read this off a magazine like i said, and i think they addressed the same concern that you had and i think the pointing inward thing was for extensions
    because like you said if you squatted like that you'd probably break your knees.
    19 yrs old
    5'9'' @ 165 lbs
    bf%: ?

    BB Bench Press: 275 lbs
    ATG Squat: 355 lbs
    BB Deadlift: 335 lbs

  9. #8
    Wannabebig New Member HahnB's Avatar
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    Quote Originally Posted by HelpMeLift View Post
    hey as you already know you can't spot train, but you can place more emphasis on a certain part of the body.
    I don't know why people say this, it makes no sense at all. If you believe that you can't spot train, then putting emphasis on a certain part of the muscle would be completely pointless. You can either spot train or you can't. There's no inbetween.
    Last edited by HahnB; 03-13-2007 at 11:31 PM.
    My brother and I were brutal. I once chased him around the house with a spoon that I put on the burner. I burned that little pricks leg. -sharkall2003

    Then I saw a little african boy sleeping, and I thought...that is little Okeke. he is tired from herding all the goats and the big goat got away today - Rock

  10. #9
    on the road to a 1.2ktotal
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    Quote Originally Posted by HahnB View Post
    I don't know why people say this, it makes no sense at all. If you believe that you can't spot train, then pointing emphasis on a certain part of the muscle would be completely pointless. You can either spot train or you can't. There's no inbetween.
    how does placing emphasis not differ from spot training? spot training would be like you're training one part let's say your lower chest only. the decline bench and dips place more stress on the lower part of the chest but it also hits the other parts as well. so are you saying that incline + decline presses are not needed?
    19 yrs old
    5'9'' @ 165 lbs
    bf%: ?

    BB Bench Press: 275 lbs
    ATG Squat: 355 lbs
    BB Deadlift: 335 lbs

  11. #10
    Wannabebig New Member HahnB's Avatar
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    Quote Originally Posted by HelpMeLift View Post
    how does placing emphasis not differ from spot training? spot training would be like you're training one part let's say your lower chest only. the decline bench and dips place more stress on the lower part of the chest but it also hits the other parts as well. so are you saying that incline + decline presses are not needed?
    If you can't train your lower chest, what would result from "putting emphasis on it"? I'm just trying to get an idea of where you're coming from with this. How can you put emphasis on something that doesn't exsist, according to the "you can't train your lower chest theory".
    Last edited by HahnB; 03-13-2007 at 11:32 PM.
    My brother and I were brutal. I once chased him around the house with a spoon that I put on the burner. I burned that little pricks leg. -sharkall2003

    Then I saw a little african boy sleeping, and I thought...that is little Okeke. he is tired from herding all the goats and the big goat got away today - Rock

  12. #11
    Senior Member RichMcGuire's Avatar
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    Quote Originally Posted by HelpMeLift View Post
    how does placing emphasis not differ from spot training? spot training would be like you're training one part let's say your lower chest only. the decline bench and dips place more stress on the lower part of the chest but it also hits the other parts as well. so are you saying that incline + decline presses are not needed?
    Some people prefer inclines for more deltoid function. A flat bench press will hit your "upper pecs" the same as an incline press. The muscle contracts as a whole and is fatigued as a whole. Total tension time is also a whole. The part of the chest that you can see is the Major.. How can you emphasize a part of a single muscle?

    Those ideas are all from "muscle and fiction".
    First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109

    Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745

    Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial

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