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No pain no gain? It’s important to make a distinction between
pain that creates a positive effect and injurious pain.
You may want to avoid
certain bodybuilding exercises simply because they don’t produce a positive effect.
First,
I know there are bodybuilders and fitness experts who swear by some
of these muscle building exercises listed below.
Truthfully, I think magazines run out of material to write about and have to
create new workout routines/exercises to maintain readership.
Different things
work for different people, so please don’t get offended if you
feel like I’m slamming part of your bodybuilding routine.
1) Behind-the-Neck
Pulldown or Behind-the-Neck Barbell Shoulder Press
Unless you have
exceptional shoulder flexibility that allows for full range of motion,
behind-the-neck exercises are very unnatural positions to be in and compromise
our safety and known for creating injury. They also put a ton of strain on the
neck as well.
They are an outdated
exercise popularized by old school bodybuilders like Arnold, and I have a
couple friends who do well with these, but for the average person I wouldn’t
recommend it. Personally, I like to do them occasional using really light
weights just to stretch out, but I never use heavy weights for behind-the-neck
exercises.
2) Ab Machines
My biggest issue with
ab machines is that they reduce activation of the lower back, which is meant to
flex along with the abs. This will increase the risk of injury.
Here are some good
alternatives for building nice abs:
·
Heavy squats and deadlifts. Both
of these exercises are incredibly effective ways to train your entire core, and will do a lot for your ab development.
·
Weighted
Cable Crunch. I believe
weighted ab training is very important because most of us, even when we’re
lean, don’t have defined, rippling abs that really pop. Weighted training is
the most effective way to fix this, and the weighted cable crunch is, hands
down, my favorite weighted ab exercise.
·
Captain’s
Chair Leg Raise. This
is one of my favorite core exercises. It works the abs and obliques, and you
can even add weight by snatching a dumbbell in between your feet.
3) Smith Machine
Some simple googling
will render a few studies that scientifically suggest this machine kinda sucks.
It completely removes the stabilizer muscles from lifts and forces an unnatural
range of motion. The result is sub-par gains in both size and strength, which
becomes obvious if you try to switch to free weights.
So do yourself a huge
favor and use primarily free weights while training, and rarely supplement with
Smith Machine exercises.
Watch this video – GYM FAIL! Weirdest
exercise ever!!
4) Pec Deck Fly
Machine
Let me first jump out in front of this one and say that I enjoy
using this exercise for a pump, and it’s nice for mindful strength
training routine, but it doesn’t allow for
enough weight to properly overload your pecs to build any serious strength or
muscle mass. It also increases the risk of hyper-extending your shoulders as
you lower the weight backward.
My best advice in
building a strong chest is performing at least 5-8 heavy presses, especially
incline presses.
5) BOSU Ball Training
This must be one of
the most popular exercises instructed by trainers I’ve ever observed; usually
directed towards women. Just an honest observation. It’s unclear how or why
this trend started, but the reality is that you won’t see a whole lot of
experienced bodybuilders actually utilizing these.
It has been said BOSU ball training is supposed to recruit more
muscle involvement, but I did a little research and couldn’t find anything
substantial backing this claim up. Here is a buffet of BOSU ball
exercises to try if you’re still interested.
6) Partial Squat
This will flat out
ruin your knees, and when you’re 50-60 you’ll be feeling it. Now, there are
some advanced warriors who really know there stuff and can utilize this build
crazy amount of strength without question. However, this isn’t for the average
person, no should it be a staple in your routine.
Squats done with good
form (go deep or go home) will strengthen your knees instead of damage them, and
are often used to rehabilitate injuries.
These are bodybuilding
exercises to avoid in general. To be fair I have seen some experienced pros train with
some of them in a seemingly effective manner. If you’re going to do so, train
cautiously and discover what works best for you.
For
topics related to bodybuilding exercises, watch this video - 10 Muscle Building
Mistakes (KILLING GAINS!)
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3 Vegetarian
Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and
exercise. This system is designed for vegans and vegetarians only.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising its
progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian
Bodybuilding System claims “I know a plant-based diet is good for
athletes and bodybuilders, and I have results to prove it.”
To
find out more, visit the website at V3 Bodybuilding –
Bodybuilding Exercises at Home
