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Mar 8, 2011

Just Say No to These Exercises

If you don't work or live near the Dallas/Acworth GA area or you're not interested in Boot Camps, you can skip this paragraph.  I'm trying to be more fair in announcing upcoming Boot Camps.   In the last boot camp, we couldn't accept anymore people because the suite can only hold so many. I was given some grief about that :)  With that being said, I am now giving you more time to join.  Our next 4-week boot camp starts Monday, 4/11.  For details and to reserve your spot, you can click below:

Click here for more info ------------> 4 Week Boot Camp Info
 
OK, pressure is off of me  :)

Being in the fitness industry, I see things work and I see things that don't work so well.  With that being said, I want to help you make better decisions when working out.  Below is a list of exercises that I don't use in my programs because they are either unsafe or ineffective. 

By the way, this is pretty stupid, too.

1. The Bench Press (Heavy) - You don't have to put in a billion sets of bench presses in order to get a chiseled chest.  The bench press, in which your grip is wide, can put unnecessary strain and stress on the shoulders.  A good substitute is the DB Chest Press, with your elbows in a little closer to your sides.  This takes stress off the shoulders.

2.  Leg Extensions - Hey, any exercise is better than no exercise, but leg extensions limit the range of motion, as well as not allowing your hips to be involved.  There might be a time and place for leg extensions (for example, beginners, bodybuilders who need to isolate that muscle group, and rehab patients (which is honestly out of my expertise).  But for fat loss and functional movement, don't even bother.  There are many good substitutions for leg extensions and that includes Bulgarian Squats, in which I have a love/hate releationship :)   By the way Trish, thanks for the demo!


 

3.  Seated Leg Curl Machine - Look at the movement of the seated leg curl.  Now look at the movement of getting out of a recliner that has been extended.  I rest my case.  A good substitute for the seated leg curl is the Stability Ball Leg Curl.



4.  Narrow Grip Upright Row - this move, especially over time, can cause what's called "shoulder impingement", in which a tendon is pinched.  I'll skip the scientific lingo and put it this way... "that sucks".  You want defined shoulders?  You surely can't beat the Military Press or 1-Arm Shoulder Press.

5.  Any type of Crunch - crunches cause a waterfall of problems, including putting unnecessary strain on the weakest part of your back.  That means back problems.  And you know what, you're just scratching the surface of working the abdominals when doing crunches.  For some good ab exercises, 
Check out my ab post here  ----->  What Ab Exercises Really Work??

Any exercises you would add?  I'd love to hear it.  Help your workout partners!

To your fitness success,
Mikey

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