9 least effective exercises

[Scotsman]

http://www.webmd.com/fitness-exercise/features/9-least-effective-exercises

This is from webmd and puts a little bit more info on why not to do some of these things.

Notice #5 is again the smith squat.

#9 is a pet peeve of mine as well. People at my gym wear weight belts to do cardio.

Cheers,
Scotsman

 

[nimbus]

cool article, but with regards to #8, does holding onto the handle or hunching over while using the elliptical have any bodybuilding implications? do you burn less calories while doing this? I started an HIIT routine on the elliptical and i don't see how anyone can maintain their balance at max intensity without grabbing the handles

 

[skullcrushin22]

http://www.webmd.com/fitness-exercise/features/9-least-effective-exercises

This is from webmd and puts a little bit more info on why not to do some of these things.

Notice #5 is again the smith squat.

#9 is a pet peeve of mine as well. People at my gym wear weight belts to do cardio.

Cheers,
Scotsman

I agree. As far as lat pulldown machine I do use it but I do not do it behind my neck. Also when I deadlift I do it barefoot.

 

[Sim882]

Upright row bad? I kinda like the exercise

 

[GUARDIAN]

Upright row bad? I kinda like the exercise

i have to do them modified or they kill my wrist. thumbless helps some

 

[Scotsman]

cool article, but with regards to #8, does holding onto the handle or hunching over while using the elliptical have any bodybuilding implications? do you burn less calories while doing this? I started an HIIT routine on the elliptical and i don't see how anyone can maintain their balance at max intensity without grabbing the handles

It doesn't effect the cardio aspect but can still do damage to the body. If it has the moving handles then use those, just try and stay away from the stationary handles.

Cheers,
Scotsman

 

[Tux]

#2 it total crap. There's nothing wrong with military press behind the neck. It IS a compound exercise, front/side delts and tricepts. Just don't go too heavy and go too low and most people are fine. Has nothing to do with mobility of your shoulder joints. I would question the validity of the entire article just based on that statement.

 

[TheOak84]

Upright row bad? I kinda like the exercise

id rather do cleans

 

[Scotsman]

#2 it total crap. There's nothing wrong with military press behind the neck. It IS a compound exercise, front/side delts and tricepts. Just don't go too heavy and go too low and most people are fine. Has nothing to do with mobility of your shoulder joints. I would question the validity of the entire article just based on that statement.

It causes loaded backwards rotation on the shoulder joint which leads to cartiledge problems just like rolling your shoulders during shrugs. They are using compound as in multiple joint muscle combos. Like bench that uses chest, shoulders, and TRICEPS (no second T there).

Cheers,
Scotsman

 

[Tux]

Oh I know it CAN be dangerous, certainly more so than front presses, but it also stressed the side delts more. Front presses tend to overhit the front delts and neglect the side delts. I think behind the neck presses are fine, been doing them for 10 years with 0 problems, but I don't go heavy, never do them first, always warm up, and never bring the bar down too far. And it uses front delts, side delts, and triceps... that IS compound bro Maybe not quite as compound as bench, but overhead military press is the of THE 4 acknowledged major lifts, along with bench, squat, and deadlift. Sorry about the misspelled tricepts... too much klonopin before bed

It causes loaded backwards rotation on the shoulder joint which leads to cartiledge problems just like rolling your shoulders during shrugs. They are using compound as in multiple joint muscle combos. Like bench that uses chest, shoulders, and TRICEPS (no second T there).

Cheers,
Scotsman

 

[Longhorn85]

I'm trying to figure out if #6 was submitted by Nike, Adidas or Footlocker...

6. Any exercise done wearing the wrong shoes. Even if you're doing everything else right, your efforts can be undermined by improper footwear...

The key, experts say, is to choose a shoe that is specific to your activity and that suits your particular foot. They recommend shopping at stores specializing in athletic shoes, where you can seek advice from a knowledgeable salesperson. And don't forget to replace your shoes when they show signs of wear.

 

[Mercere]

I use 50 dolar VS Athletics weightlifting shoes and they are much better for lifting than any other squishy designer shoe. It really does make a difference.

 

[fitness-rubber]

I'm trying to figure out if #6 was submitted by Nike, Adidas or Footlocker...

6. Any exercise done wearing the wrong shoes. Even if you're doing everything else right, your efforts can be undermined by improper footwear...

The key, experts say, is to choose a shoe that is specific to your activity and that suits your particular foot. They recommend shopping at stores specializing in athletic shoes, where you can seek advice from a knowledgeable salesperson. And don't forget to replace your shoes when they show signs of wear.

The wrong/right shoes do make a difference; sure, there's some flexibility, but if you take things seriously, why not make an effort to have all the pieces fall into place?

 

[Longhorn85]

The wrong/right shoes do make a difference; sure, there's some flexibility, but if you take things seriously, why not make an effort to have all the pieces fall into place?

You're preaching to the choir sista, I have specialized shoes for basketball, running, baseball, tennis and high-jumping.

Nevertheless, that paragraph reads like a marketing pitch from Adidas.

 

[krishna]

It causes loaded backwards rotation on the shoulder joint which leads to cartiledge problems just like rolling your shoulders during shrugs. They are using compound as in multiple joint muscle combos. Like bench that uses chest, shoulders, and TRICEPS (no second T there).

Cheers,
Scotsman

Military press is definitely a compound exercise; there is no question about it. You are moving multiple joints with multiple muscle groups. I am a trainer, and the main concern with behing the neck movements is on a pulling motion such as a lat pull. There is much less risk and concern with a decellerated movement behind the neck such as a military press. It can definitely still be dangerous like tux said, but it's fine if you're not a beginner and you know what you're doing.

 

[krishna]

http://www.webmd.com/fitness-exercise/features/9-least-effective-exercises

This is from webmd and puts a little bit more info on why not to do some of these things.

Notice #5 is again the smith squat.

#9 is a pet peeve of mine as well. People at my gym wear weight belts to do cardio.

Cheers,
Scotsman

If you ask me, this guy is kind of an idiot. He is definitely not appealing to anyone who lifts for bodybuilding purposes. He is mainly talking about functional strength, which is mostly for the average population to look and feel a little better. Bodybuilders are far more advanced to follow his advice. He says not to isolate your shoulders, bis, or tris??? And he says to do a bench press for your chest and shoulders. If you did a bench press properly, you would be isolating your chest, and not using your shoulders much at all.

 

[TheOak84]

If you ask me, this guy is kind of an idiot. He is definitely not appealing to anyone who lifts for bodybuilding purposes. He is mainly talking about functional strength, which is mostly for the average population to look and feel a little better. Bodybuilders are far more advanced to follow his advice. He says not to isolate your shoulders, bis, or tris??? And he says to do a bench press for your chest and shoulders. If you did a bench press properly, you would be isolating your chest, and not using your shoulders much at all.

Theres 2 types of ways to bench press, and IMO, trying to isolate your chest with the bench press seems pointless. Its a compound power movement. You should be utilizing every muscle possible to lift the maximum amount of weight.

Thats kinda like saying, 'im trying to isolate my quads with squats'... Pretty much impossible.

Anyway, the chest muscle is used to move your arm across your body, as if you were to hit a tennis ball with a racket. The pec dec or, fly, is a perfect example of how to best use the muscle. Pressing, is primarily deltoid and tricep, depending on grip. Dont get me wrong, your chest is being used. I just see the press, not as a chest builder, but, as a power movement.

 

[Scotsman]

Military press is definitely a compound exercise; there is no question about it. You are moving multiple joints with multiple muscle groups. I am a trainer, and the main concern with behing the neck movements is on a pulling motion such as a lat pull. There is much less risk and concern with a decellerated movement behind the neck such as a military press. It can definitely still be dangerous like tux said, but it's fine if you're not a beginner and you know what you're doing.

I never said it wasn't a compound movement, I simply stated that they were refering to the big compound movements.

Cheers,
Scotsman

 

[Scotsman]

If you ask me, this guy is kind of an idiot. He is definitely not appealing to anyone who lifts for bodybuilding purposes. He is mainly talking about functional strength, which is mostly for the average population to look and feel a little better. Bodybuilders are far more advanced to follow his advice. He says not to isolate your shoulders, bis, or tris??? And he says to do a bench press for your chest and shoulders. If you did a bench press properly, you would be isolating your chest, and not using your shoulders much at all.

Actually you can't take your shoulders out of bench press. And if you are doing a powerlifting style bench your shoulders and lats do more of the moving than you chest.

And that is a bold statement that bodybuilders are too advanced to listen to advice. Because obviously no bodybuilder has ever injured his/herself by improper lifting techniques.

Cheers,
Scotsman

 

[krishna]

Actually you can't take your shoulders out of bench press. And if you are doing a powerlifting style bench your shoulders and lats do more of the moving than you chest.

And that is a bold statement that bodybuilders are too advanced to listen to advice. Because obviously no bodybuilder has ever injured his/herself by improper lifting techniques.

Cheers,
Scotsman

I'm just saying that experienced lifters and bodybuilders should already know this stuff and be focused on more advanced ideas. If you are going for power then you would obviously want to utilize more than just your chest on a bench press. There are also ways to bench ensuring that your chest is the primary mover and doing most of the work. The purpose for such a lift would be to isolate that muscle for density, size, and strength. It's more for physique and body sculpting purposes. I guess it all depends on what you're shooting for.

 

[Scotsman]

I'm just saying that experienced lifters and bodybuilders should already know this stuff and be focused on more advanced ideas. If you are going for power then you would obviously want to utilize more than just your chest on a bench press. There are also ways to bench ensuring that your chest is the primary mover and doing most of the work. The purpose for such a lift would be to isolate that muscle for density, size, and strength. It's more for physique and body sculpting purposes. I guess it all depends on what you're shooting for.

That's the big one right there, it all depends on what your goals are as to what you should be doing.

Cheers,
Scotsman

 

[silver_shadow]

You're preaching to the choir sista, I have specialized shoes for basketball, running, baseball, tennis and high-jumping.

Nevertheless, that paragraph reads like a marketing pitch from Adidas.

dude for weightlifting, it's best to use lifting shoes. period!

(that includes bodybuilding - where you lift weights too)

If you ask me, this guy is kind of an idiot. He is definitely not appealing to anyone who lifts for bodybuilding purposes. He is mainly talking about functional strength, which is mostly for the average population to look and feel a little better. Bodybuilders are far more advanced to follow his advice. He says not to isolate your shoulders, bis, or tris??? And he says to do a bench press for your chest and shoulders. If you did a bench press properly, you would be isolating your chest, and not using your shoulders much at all.

there isn't a single exercise which effectively isolates AND loads the chest muscle. bench involves the delts and tris and lats to an extent. not much anyone can do about it no matter how they bench. pullups and rows are as good if not better for bicep development than any pure bicep exercise IMHO.

anyway, i'm not sure what you are getting at by saying his advice is good for only functional strength and for the common man. if you are refering to the divide between bodybuilding and weightlifting, well i want to point out that while training styles do differ, ideally, it should only be slight. they both lift weights at the end of the day, they both have to get stronger & bigger by and large.

that said, i don't agree with the rap he gave BTN presses. i do these push press style (where i have the bar start resting on my traps) and i prefer them to in front of the neck. i've got up to 250lbs for 5 and haven't faced any shoulder issues. i'd imagine that if your shoulders are already generally healthy, then there's no reason why you shouldn't use this weapon.... and every reason why you should.

 

[jumpmaster82]

totally agree with number 9

 

[automaticj5]

Every single post from the Scotsman makes me smile

Cheers right back to ya

 

[musclemom]

I think you have to use common sense in this stuff, and listen to your own body. I do the lat behind the neck because I find it virtually impossible to do the front version with proper form and it places a HUGE amount of stress on my lower back where I have preexisting conditions.

Again, for the same reason I do upright BB rows, I can't do other forms of exercises that hit similar muscles. I do them with an EZ curl bar so I not so much strain on my wrists.

But, like I said, common sense and body sense, paying attention, knowing the difference between good hurt and bad pain. Nevertheless, very interesting article.

 

[krishna]

dude for weightlifting, it's best to use lifting shoes. period!

(that includes bodybuilding - where you lift weights too)



there isn't a single exercise which effectively isolates AND loads the chest muscle. bench involves the delts and tris and lats to an extent. not much anyone can do about it no matter how they bench. pullups and rows are as good if not better for bicep development than any pure bicep exercise IMHO.

anyway, i'm not sure what you are getting at by saying his advice is good for only functional strength and for the common man. if you are refering to the divide between bodybuilding and weightlifting, well i want to point out that while training styles do differ, ideally, it should only be slight. they both lift weights at the end of the day, they both have to get stronger & bigger by and large.

that said, i don't agree with the rap he gave BTN presses. i do these push press style (where i have the bar start resting on my traps) and i prefer them to in front of the neck. i've got up to 250lbs for 5 and haven't faced any shoulder issues. i'd imagine that if your shoulders are already generally healthy, then there's no reason why you shouldn't use this weapon.... and every reason why you should.

I'm using the term 'isolate' to point out the primary mover muscle in which your body is designed to do most of the work. Of course there are going to be other muscles involved. The guy himself mentioned exercising for "functional strength". I was simply reiterating his point. My point was that bodybuilders are advanced enough to already have 'functional strength' and should be more focused with building good proportions and physique. Now a power lifter on the other hand would want to utilize as much muscle as possible with each lift. Like I mentioned before, it all depends on what you're shooting for.

 

[b fold the truth]

dude for weightlifting, it's best to use lifting shoes. period!

(that includes bodybuilding - where you lift weights too)

I hear you.

Every time I go to the gym I have the following in my trunk:
Adidas OLY lifting shoes
Chucks
Sports Shoes
Rock Climbing Shoes
Sandals (you never know when I'll go to the beach from the gym)

If I could only choose one...I'd use my OLY shoes most of the time.

 

[waldowade]

thanks for the info, I've been a fan of #2 and #3...I love back exercises and will have trouble letting go of upright rows...#1 used to be a favorite of mine, and I had a helluva V going on, but I work out at home without any cables now.

 

[cmarcell]

How about the most effective exercises? As I said in another thread, I once came across an article that gave the most effective chest exercises. This was backed by evidence. Of course at the top were the Flat Barbell Bench and Incline Dumbbell Press and at the bottom were things like the Fly. If anyone can find this article or something different I'd appreciate that. Also looking for the same thing across the board (i.e. all exercises or at least exercises by body part).

I'd rather read what's effective and follow that as opposed to something most of us already know is not effective. Thanks bros.

 

[ironcheif1984]

Upright row bad? I kinda like the exercise

I like this exercise also but it has in fact caused me a shoulder injury. Its fucked my wrist up to in the same workout. I used good form i dont know what happened exactly but i hurt my shoulder and wrist.

 

[tracemhunter]

Behind the head military presses and lat-pulldowns just seem totally uncomfortable, which is why I don't do them.

 

[oaktownmuscle79]

Bravo! Thanks for posting.

 

[BigboyAl]

i thought bosi ball 1 legged squats were good, Damn, i have to change my whole routine now.

 

[bottleneckblooz]

The key, experts say, is to choose a shoe that is specific to your activity and that suits your particular foot. They recommend shopping at stores specializing in athletic shoes, where you can seek advice from a knowledgeable salesperson. And don't forget to replace your shoes when they show signs of wear.

Yes, like the 17 y/o high school student working part time and making $6.50/hr.

 

[tropo]

Oh I know it CAN be dangerous, certainly more so than front presses, but it also stressed the side delts more. Front presses tend to overhit the front delts and neglect the side delts. I think behind the neck presses are fine, been doing them for 10 years with 0 problems, but I don't go heavy, never do them first, always warm up, and never bring the bar down too far. And it uses front delts, side delts, and triceps... that IS compound bro Maybe not quite as compound as bench, but overhead military press is the of THE 4 acknowledged major lifts, along with bench, squat, and deadlift. Sorry about the misspelled tricepts... too much klonopin before bed

The fact that you don't go heavy and need to pay particular attention to warming up indicates of itself that they are problematic.

 

[tropo]

I like this exercise also but it has in fact caused me a shoulder injury. Its fucked my wrist up to in the same workout. I used good form i dont know what happened exactly but i hurt my shoulder and wrist.

Try doing it with a good solid rope on a cable machine. It'll allow your hands to move freely as you pull up and you can concentrate entirely on what your elbows are doing.