Exercises you DON’T do

I know the old adage is the exercises you need to be doing are the ones you’re not doing, but are there any that just don’t work for you?

I’ll begin

Frech press - These make me feel like my elbows are going to explode

Good mornings - I feel like the best case scenario with these is one where you don’t end up with a loaded barbell on the back of your neck when your back blows out and you fall over forward.

Anything involving a kettlebell.

No kettlebells
No calesthenics
No running
No skull crushers because of elbows
No deads because of back

I stay lighter with weight and never have maxed on anything.

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Originally Posted by Obs

No kettlebells
No calesthenics
No running
No skull crushers because of elbows
No deads because of back

I stay lighter with weight and never have maxed on anything.

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I agree with all of these. How do hammer curls treat your elbow?. They’re a killer for me.

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Originally Posted by Jayd85

I agree with all of these. How do hammer curls treat your elbow?. They’re a killer for me.

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Curls dont bug me but if I am doing preachers I can't let any pad contact my elbow and I never fully extend

For me bench press. I can go 180 and maye 225. Anything more i feel one of my shoulders is gonna pop off

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Originally Posted by kbunyan

For me bench press. I can go 180 and maye 225. Anything more i feel one of my shoulders is gonna pop off

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Check your form with Couchlockd

Inclined barbell bench press. Hurts shoulder too much
Bulgarian split squats, hurts knee

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Originally Posted by kbunyan

For me bench press. I can go 180 and maye 225. Anything more i feel one of my shoulders is gonna pop off

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Are you using your shoulders as a hinge instead of rolling them?

Good mornings, such a silly exercise and just asking for a disc injury.

I don’t do deads much anymore, mostly because I’m worried about blowing out my bicep now. But I love doing them. I’ve switched to the trap bar but still irritates the bicep.

I don’t do calf raises much anymore, shooting hoops and sprints are more than enough for me to grow them.

Flat bench over 225. Flat out kills my shoulder...
I’ve switched to heavy( for me) incline benches instead.

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Originally Posted by MuscleScience

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I don’t do calf raises much anymore, shooting hoops and sprints are more than enough for me to grow them.

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Lucky you. I have shitty calves and have to throw the book at them :evil2:

Behind the neck shoulder presses.

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Originally Posted by Ashop

Behind the neck shoulder presses.

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I use to love alternating these with regular military presses. Alas I think my right shoulder is just kind of permanently shitty now

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Originally Posted by i_SLAM_cougars

I use to love alternating these with regular military presses. Alas I think my right shoulder is just kind of permanently shitty now

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I am incapable of that movement. Shoulders just dont go that far.

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Originally Posted by Obs

I am incapable of that movement. Shoulders just dont go that far.

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Don’t feel bad. If I lose much more flexibility in my hamstrings bent over rows are going to become standing straight the fuck up rows

Good mornings. And those machines where u squise the inside of your thighs together. Girls only. And always turned against the wall. But at a studentgym ages ago i remember, someone turned them facing the room over nigth lol. Damned, seing those wet student pussies squised together over and over almost made me come during curls lol

BUT, several times i have seen Kai Greene do those, so perhaps we should give it a try. Specially rigth after a girl when the scent stil can be noticed...

Sorry guys... Just a little horney this morning.

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Decline bench press - thats how I jacked up my rotator cuff. when in declined position your shoulder positioning becomes somewhat compromised.. plus the decline position shortens your range of motion and makes you stronger on the exercise so you generally add more load to the bar then normal bench press . so now instead of 295 on the bar you may have 315. more weight, plus shoulder in compromised position = more chance of shoulder injury.

its a worthless exercise to me now.. besides, who really needs to target the lower chest. 99% of us still need more upper chest, and if you build your upper chest, due to gravity, your lower and whole chest will look bigger and fuller anyways.

With my shoulder surgeries and that disk in my neck, I dont even think about doing behind the neck shoulder press lol :shrug:

just to throw a little bit of exercise science into this discussion. when programing exercises, you should strongly consider the exercises "SFR" rating, ie, Stimulus to Fatigue Ratio. especially if your goal is hypertrophy .
what does this mean . well every exercise has a certain amount of stimulus to the given muscle group your training and also a certain amount of fatigue that exercise generates.

so for example . strict concentration curls for biceps. that exercise has a very high SFR rating, its highly stimulating to the bicep muscle yet not very fatiguing to the rest of your body, cardiovascular system, or CNS (and therefore easy to recover from).
if your goal is bicep hypertrophy, its a good choice based on SFR rating.

another example. Dead lifts for the purpose of training your upper back. that exercise has a very low SFR rating. its not highly stimulating to that specific muscle group yet its very fatiguing. its going to be difficult to recover from yet not provide you much stimulus and hypertrophy to the exact muscle your trying to train. your probably better off going with a chest supported machine row to target the upper back.


so just something to consider when choosing what exercises to do and which ones to ditch

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Originally Posted by GearHeaded

just to throw a little bit of exercise science into this discussion. when programing exercises, you should strongly consider the exercises "SFR" rating, ie, Stimulus to Fatigue Ratio. especially if your goal is hypertrophy .
what does this mean . well every exercise has a certain amount of stimulus to the given muscle group your training and also a certain amount of fatigue that exercise generates.

so for example . strict concentration curls for biceps. that exercise has a very high SFR rating, its highly stimulating to the bicep muscle yet not very fatiguing to the rest of your body, cardiovascular system, or CNS (and therefore easy to recover from).
if your goal is bicep hypertrophy, its a good choice based on SFR rating.

another example. Dead lifts for the purpose of training your upper back. that exercise has a very low SFR rating. its not highly stimulating to that specific muscle group yet its very fatiguing. its going to be difficult to recover from yet not provide you much stimulus and hypertrophy to the exact muscle your trying to train. your probably better off going with a chest supported machine row to target the upper back.


so just something to consider when choosing what exercises to do and which ones to ditch

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So who wants to make the list? Then we make it it’s own thread, because I feel like this is pretty important

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Originally Posted by i_SLAM_cougars

So who wants to make the list? Then we make it it’s own thread, because I feel like this is pretty important

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I will start with biceps.

Iso curl machine warmup.
Get the blood flowing till it hurts a little with high reps of 15-20 or so.

Preacher curl dumbell go half the weight of your max set of 10.
Concentrate.
Only bicep.
You are using dumbells because the natural lay evens out with both the long and short head.

Vbar cable curls, leave your delt out of it.

Reverse grip staight bar curl. No bullshit just the bicep. You are feeling the burn at the insertions.

Drag curl.
This is a hard form to master.
Your delts will want to get involved so bad they will try to jerk your shoulders out.

This burn goes to failure and wait a short time of maybe 30 seconds, drop ten lbs and again.
Repeat.

Adjust your reps to suit your training style at the time.
I rotate from 5 to 8 to 12 dependin on where my training is at.

I never do the same workout but this filled my biceps out from tip to tip.

The pain on drag curls done right on the end hits both heads hard as hell but primarily the outside and lower insertion.
Thats the part everyone suffers at.

Its a terrible pain and this is where I lose inhibition to be quiet and everyone looks in my direction at my erection.

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Originally Posted by Obs

I stay lighter with weight and never have maxed on anything.

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Except with Charger. LOL


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Originally Posted by Obs

I will start with biceps.

Iso curl machine warmup.
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I’ll bet Obs looks cute in the iso curl machine. LOL



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Originally Posted by charger69

I’ll bet Obs looks cute in the iso curl machine. LOL



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I set it light too

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Originally Posted by charger69

Except with Charger. LOL


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I was pretty close to maxing when I was curling you.

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Originally Posted by cylon357

My gut says that in general, isolation exercises are going to have a higher SFR than compound exercises. Then individual anatomy will dictate specifics from there.

GH, is SFR a relative thing rather than an absolute measure?

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your right, there is a ton of individual variability that goes into exercise programming and SFR.

its goal dependent as well and also has to work in conjunction with the persons MRV (maximum recoverable volume).

I'll explain -

lets say someones goal IS in fact to increase their over all fitness capacity, endurance, burn cals , etc.. they are actually going to purposely look for more fatiguing exercises (the opposite of a bodybuilder).. they may do something like 10 mins all out on a row machine, then do 10 sets of 10 rep deadlifts with 30 seconds rest between sets,, then do 5 sets of 20 rep squats . that shit is all highly fatiguing, but not going to stimulate a lot of muscle directly.
their fitness capacity will increase for sure.

if a bodybuilder did that same routine , he's not going to get jacked and build individual muscle groups he needs. he would be too exhausted from that routine to bodybuild . he wouldn't recover, he would hit his MRV before even getting a chance to stimulate specific muscle groups..


heres another way to think about some of these things.. think of it like a bank account with a fixed budget . or like a point system.
lets say your MRV has a total of 100 points to work with. thats your MRV "budget". you can't go higher then that.. well you need to divy that 100 points out over your entire programming and exercise selection..
so lets say--
preacher curls is 10 points
tricep extension is 10 points
bench press is 25 points
leg extension is 15 points
squats is 35 points

you get the point (pun intended).. eventually you hit 100 points snd your done. you have nothing more to work with. SFR clearly plays a role here.

now lets say your a body builder and your basically at 90 points and you only have 10 points left in your budget. lets say you need to develop your traps.
well if you think to yourself , shit great dead lifters all have very developed traps, I need to add deadlifts to my routine. well shit dead lifts will probably cost you 45 points. thats going to blow your budget out of the water and you'll have to take away so many other great SFR based exercises .
so you need to think of something to stimulate traps that will only cost you 10 points and work within your budget.. so how about cable machine rope shrugs for example. very trap stimulating yet not a lot of fatigue.


hope that makes sense..


there is a 'science' to all this shit. I know a lot of meat heads that just pound the iron instinctively don't really think so ,, but you can spend 8 years in school and get a Phd "doctorate" just in exercise science . medical doctors go to school for the same amount of time, just to put it in perspective. a "doctor" of exercise science and programming has spend 8 years in school and conducting studies and working under professors, and done internships etc.. just like a medical doctor, to get his degree.
so there is a lot we can learn from the medical and "science" based aspects of exercise programming , and not just have to be meat heads about it

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Originally Posted by Obs

I was pretty close to maxing when I was curling your penis.

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Fixed



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Originally Posted by cylon357

Also, I think the "meathead" is dying out.

Thanks!

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I’m still alive and kicking.


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Behind the neck delt press

Behind the neck pulldowns

Dumbbell chest press on a beach ball or whatever
... any of that lame balance bullshit

Crossfit pullups

Stomach vacuums
... maybe we should do those

LUNGES is another exercise I don't do often. My knee's are rough as I've aged and I feel unbalanced and awkward.

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Originally Posted by Ashop

LUNGES is another exercise I don't do often. My knee's are rough as I've aged and I feel unbalanced and awkward.

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I just don’t do them because I hate them

Upright rows
Behind the neck presses
Leg extensions
Lateral raises

Haven't done the first two in decades. They just never felt good and always felt like the road to an injury. The latter two are due to my ortho basically ordering me not to do them anymore. Haven't done extensions in about a year and don't notice any difference. I miss lateral raises but my delt tear is healing so I'll continue not doing them. I did find an odd version of a shoulder press that targets side delts so I'm getting by.

Behind the neck anything.
Upright Rows
Favor exercises that don't load the back like hex squat/dead, front squat, reverse hyper table and back extension over deads, squats and good mornings
No specific arm day.
In pressing movements, Dbell and cables over barbells and shoulder pain.
plank and band pull-a-parts at wake
Hammer curls are hurting my left fore-arm so I'm avoiding that positioning right now.