When it set up to build the ultimate training program for muscle movement selection is a very important component. You build muscle fastest with compound weight training exercises. Any bodybuilding program that focuses on machines and isolation weight training exercises is a complete waste of time.
Below are the worst strength training exercises on the planet and should be avoided at all costs if youwant to quickly build muscles.
1) Smith Machine Squats Squats are the best weight training exercise you can do to build muscle fast. Smith doing it on a machine is a big mistake. Squatting in a Smith machine is very hard on the knees and causes the lifter to develop what is known as a pattern overload syndrome. The Smith Machine isolates the legs while taking the trunk out of the movement. In a normal free weight squat, you need the lower back and abdomenStabilization of weight and each muscle group must work in unison. This is how the body works as one unit, never isolated. This can lead to severe imbalances and injuries.
2) Leg Extensions-weight compound exercises are the best exercises for muscle building are. Leg extensions are an isolation movement which do very little to build muscle. This movement also creates shear forces on the knee and should be avoided at all costs.
3) HackWill exercise Squats-knee bends while the superior muscle building, is this movement in the exact same category as the Smith machine squat and should be avoided for all the same reasons.
4) abduction / adduction machine This is the one where you sit with legs spread and strapped into the machine. Perform this weight training through the hole or spread your legs and then close it. This is another isolation movement that will do nothing to build, Muscle. In addition, you'll look like a girl when you do it.
To work 5) Abdominal Crunch Machine The abs never isolated in the real world. In fact, the abs have never been aware of the contract. She unconsciously contract as a way to protect the spine. The abdominal muscles do not function without the use of the hip flexors, but this isolation crunch machines are specifically designed to take the hip flexors from the movement. For these reasons, this is a very ineffective weight> Exercise for the muscle.
6) From Roller Equipment This unit is a version of the above-mentioned machines and crunch is another useless device. This device is the neck completely out of the movement, which is exactly what you do not want. Contracting State or bend and the muscles of the neck at an abdominal crunch is just what to do and is physiologically correct. Another waste of time in the search for fast muscle.
7)Smith Machine Bench Press The bench press is a great muscle building exercise, but do it in the Smith Machine is not a good idea. Similar to the Smith Machine Squat This exercise will lead you to develop a pattern overload and lead to injuries. A press on the Smith Machine press the isolated muscles and completely eliminates the use of stabilizing muscles, such as the rotator cuff. This leads to imbalances, which can transmit serious injury of the shoulder. Youcan not build muscle if you are injured.
8) Bank Dips This is another weight training exercise, which for many years and I regret it now. I did this exercise routine with four 45-pound plates on my lap. Little I knew, at the time, dips Bank put the shoulder in a very dangerous situation and eventually also lead to serious problems. While this exercise is useful in building muscle, it is also dangerous. If the shoulder is certainly a concern that I recommendTo avoid that this exercise and remain parallel bar dips for the muscle.
9) concentration curls When it comes to training and muscle building, Everybody's Favorite body part biceps weight. Chin ups and barbell curls are the best weight exercises to build huge biceps. Concentration curls are not. This is a pure movement, which are isolated supposedly a "high point" on the biceps. The only problem is that the fact that it is physiologicallyimpossible, biceps peak. Muscles grow evenly over the entire length of the tissue of origin to insertion. A look at the effectiveness of an exercise of one of the most important factors in the results that they can produce, the amount of weight that can be raised. In a concentration lure it is very difficult to lift a great weight and the exercise is ineffective. If you build big biceps, calls for concentration to avoid.
10) BankPress to the neck That was a big favorite muscle building exercise by Larry Scott and Vince Gironda. It was supposedly a great muscle building exercise for the upper or clavicular pectoral muscles. The problem with this movement is that it wants to destroy completely the shoulders and can easily tear a pec. This is a movement that you should stay away from too far in your quest for fast muscle.
11) Old School Pec Dec-This is the supposed muscle exercise machine, thehave you bend your arms around ninety degrees while they turn out. You put your arms on the pads and then proceed with the pads together in front of the body to bring. This is not only dangerous for the shoulder, but is absolutely useless and will not build in all muscles.
12) knee-break squats As already mentioned, the squat is the best Weight Training Exercise is available for muscle building. Some trainers and coaches have to break for the initiation of a squat, start by downloading theKnees and not the hips in an effort to place greater emphasis on the quadriceps muscles and share. The problem is that this is also unnecessary stress on the knees and severely limits the amount of weight that can be raised. Squats should be initiated at the waist by the first break and sit back and down, not by breaking at the knees and push your knees forward as you descend.
These strength training exercises are listed in no particular order. Unfortunately, there are manyother physical exercises on a routine by many athletes who are also useless and dangerous to be performed. The above just so happens the worst. If a weight exercise causes pain, you should always be avoided. If a weight is to exercise a certain muscle groups isolated target and requires extremely light weight, it is usually best to avoid using. The exception to this rule would prehabArt and rehab exercises, such as external rotation exercises for the rotator cuff.
Train hard, train smart and concentrate on the big, basic, compound strength training exercises, and you will quickly build up muscles.
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