These are the top 5 worst exercises you might be doing that you should stop (according to a fitness coach).
Embarking on a fitness journey is an exciting venture, but it’s essential to be discerning about the exercises you incorporate into your regimen. In the vast landscape of workout possibilities, some exercises are deemed the worst of the worst, posing potential risks that outweigh their benefits. Whether you aspire to sculpt a ripped physique, build lean muscle, or shed excess weight, steering clear of certain exercises can safeguard you from unnecessary setbacks.
The information for this article is based on a video and knowledge of Jeff Cavaliere. Jeff Cavaliere is a fitness trainer, physical therapist, and the creator of the popular fitness YouTube channel called ATHLEAN-X. He is known for his expertise in strength training, conditioning, and sports medicine. Jeff Cavaliere served as the Head Physical Therapist and Assistant Strength Coach for the New York Mets in Major League Baseball from 2006 to 2009.
According to Jeff Cavaliere, evaluating the risk-to-benefit ratio of each exercise is paramount. While these exercises may not universally pose harm, considering their potential risks can guide your decision-making process and help you tailor your workout routine to align with your specific goals.
Let’s delve into the top 5 worst exercises that Jeff Cavaliere suggests you should eliminate from your repertoire.
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1. Chest Flies:
The controversy surrounding chest flies often centers on the idea that they increase chest stretch. However, anatomical constraints limit the stretch in the chest muscles. Flies may unintentionally target the coracobrachialis, increasing the risk of a torn pec, especially with heavy loads and improper form. For a safer alternative, consider exercises like the 3D cable crossover to achieve adduction without the associated risks.
2. Behind-the-Neck Shoulder Press:
Pushing weights overhead is effective, but the behind-the-neck shoulder press places the shoulders in an abnormal plane of motion. This unnatural position can lead to impingement and decreased activation of the upper traps and serratus anterior. Opting for a shoulder press with elbows in front allows for a more natural movement pattern, reducing the risk of shoulder issues.
3. Upright Rows:
Upright rows are notorious for placing the shoulders in an impingement position, mimicking a clinical test for shoulder impingement. This exercise can lead to overuse injuries and impede long-term shoulder health. Choosing alternative exercises that avoid this provocative position is crucial for preventing shoulder problems down the road.
4. Good Mornings:
While good mornings target the posterior chain, they require proper thoracic extension, an area often limited in individuals who spend significant time sitting. Improper form can lead to excessive stress on the lumbar spine, increasing the risk of injury. Strengthening the lumbar area through alternative exercises that better suit individual mechanics is a safer choice.
5. Leg Extensions:
Dubbed “leg extinctions,” leg extensions can pose risks to the knees due to shearing forces and imbalanced activation between the vastus medialis oblique (VMO) and rectus femoris. The absence of co-contraction from the hamstrings further contributes to potential issues. Opt for closed-chain exercises with feet on the ground for a more functional and knee-friendly approach to quad strengthening.
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In conclusion, being mindful of the exercises you choose significantly impacts your fitness journey. These exercises may not universally harm everyone, but understanding their potential risks empowers you to make informed decisions aligned with your goals while minimizing the likelihood of injury.
For a detailed breakdown of each of these exercises, watch Jeff Cavaliere’s comprehensive explanation in the video below. It’s your guide to making smarter choices for a safer and more effective workout routine.
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How Many Sets Maximise Muscle Growth?
The golden rule of how many sets you should be doing is clear according to fitness coaches. It should be enough to trigger muscle growth, but not too much that would cause so much damage to your muscles that you cannot recover for the next training session.
So, how many sets maximise muscle growth? It also depends on your level of fitness and how often you go to the gym. Per muscle per session, here is what Israetel came up with.
- Beginners – 1-5 sets per session
- Intermediate – 2-10 sets per session
- Advanced – 3-10 sets per session
Start with the lowest number that gets you the “pumped” feeling and add 1 or 2 sets per week as your muscles get used to the work.
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How Heavy Should You Lift When Training for Muscle Growth?
When training for muscle growth (hypertrophy), the weight you lift, often referred to as the training load or intensity, is an important factor to consider. Here are some guidelines to help determine how heavy you should lift:
Use a weight that challenges you: To promote muscle growth, it’s important to use a weight that challenges your muscles. This means selecting a weight that allows you to complete the desired number of repetitions within the hypertrophy rep range (generally 8 to 12 reps) with proper form, while also feeling challenging towards the end of each set.
Choose a weight that elicits fatigue: The weight you select should cause fatigue in the target muscles by the end of each set. You should feel a sense of muscular burn or fatigue during the final few reps, indicating that the weight is appropriately challenging.
Progressive overload: To continue building muscle, it’s crucial to gradually increase the demands on your muscles over time. This can be achieved through progressive overload, which involves gradually increasing the weight you lift as your muscles adapt and grow stronger. Aim to progressively increase the weight as you become more comfortable with a certain weight range to continue stimulating muscle growth.
Form and technique: While it’s important to challenge yourself with heavier weights, it’s equally important to prioritize proper form and technique. Lifting weights that are too heavy and compromise your form can increase the risk of injury and reduce the effectiveness of the exercise. Focus on maintaining good form throughout each repetition, even when using challenging weights.
Source: Photo courtesy of CrossFit Inc.How to Build a Bigger Chest at Home in 30 Days
Individual capabilities: The appropriate weight will vary depending on your individual capabilities, strength level, and experience. What may be heavy for one person might be light for another. It’s important to listen to your body and select weights that are appropriate for your current fitness level.
Variation in training: Incorporating a variety of rep ranges and training modalities can be beneficial for overall muscle development. While the hypertrophy rep range (8-12 reps) is commonly associated with muscle growth, including both higher rep ranges (12-15+) and lower rep ranges (6-8) in your training can provide different stimuli and promote well-rounded muscle development.
Remember, finding the right weight is a process of trial and error. Start with a weight that challenges you within the recommended rep range, and adjust as needed based on your individual capabilities and progression. Consulting with a fitness professional or personal trainer can also provide guidance and help you determine the appropriate weight selection for your specific goals and needs.
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Image Sources
- biggest-bench-press-mistakes: Photo courtesy of CrossFit Inc.