holy shit guys, thank god we have dailyhealthpost. they saved me from wasting all my time on useless exercises!!!!!!!!!!
Hanging Knee Raise
This is an exercise that’s got the opposite problem from some of those mentioned previously: it’s too hard for most of the people who try to do it, which means that unless you’ve got enough training experience under your belt, you’re probably not doing it correctly. Incorrect hanging knee raises not only fail to strengthen the muscles you’re intending to bulk up or tone, they also put you at risk for injury.
you mean doing things incorrectly will hurt you? shit
Although it’s a staple of gym buffs everywhere, the bench press is overrated mainly because too many beginners stick to this chest exercise thinking that it’s the only thing they need. But according to Poliquin Performance,
“As a general guideline – and this applies both to athletes and to the general population – never perform more than 20 percent of your training volume for pressing exercises from a prone position. In other words, 80 percent of your presses should be performed from other angles, such as with an incline or military press. Further, at least 50 percent of pressing exercises should be performed with dumbbells, as they offer a more natural movement pattern and provide a more challenging workout for the muscles that stabilize the shoulder.”
Basically the bench press does have its place in a properly structured program. Just make sure not to make it your main focus every time you hit the gym.
Doing too much horizontal work can lead to serious rotator cuff problems because the muscles in the shoulders develop an imbalance.
So if you want to avoid the risk of ever having to go through a rotator cuff surgery, try following some of the guidelines outlined above.
so i cant just bench 20 sets for an upper day instead of doing a routine that makes sense? damn you poliquin!!!!
Abdominal and Side Plank
hese core-focused exercises certainly have their uses for beginners: abdominal and side planks help strengthen core muscles and improve overall stability.
But because these are static bodyweight exercises (as in, you’re holding one position rather than flexing and unflexing your muscles), they quickly lose their potency once you reach a certain strength level, and then you’re pretty much just hanging out.
If you can already hold the plank for 30-60 seconds and you’re not looking to set a Guinness world record then try switching to exercises that challenge your stability dynamically, like a set of push-ups or more difficult variations of the plank.
Ultimately, once you can hold the plank or any other variation for 60 seconds or more it’s time to change. Continuously doing the plank over and over again will only slow down your progress.
Challenge your body’s ability to maintain a stable core while moving in a controlled manner and you will not only be able to improve faster but you’ll also help prevent injuries in the long run.
youre meaning to tell me that i need to progress into weighted variations of particular movements in order for them to retain their usefulness once they become too easy? not to mention i need to think about engaging my core in full-body movements?
im doing everything wrong