WebMD: 9 Least Effective Exercises

[yeahright]

9 Least Effective Exercises
Experts name their top picks for fitness moves that are best to avoid.

When you're trying to make the most of limited exercise time, the last thing you want to do is waste effort on exercises that don't pay off.

Exercise physiologist and fitness consultant Joseph Warpeha says there are two types of exercises we should avoid: Those that can easily lead to injury, and those that don't produce results.

http://www.webmd.com/content/article/122/114709.htm

[Mulletsoldier]

That makes sense, especially considering the only one of those I have ever done is the BTN Military.

[Sea223]

Nice-thread
You mean you can't spot reduce-Damn!! I think this thread will be great for many people. Lots of great info that Muscle and Fiction doesn't tell you about. Rep for you

[Achilles13]

That makes sense, especially considering the only one of those I have ever done is the BTN Military.

Yep. I don't ever do BTN Military or Lat Pulls. I do question the upright rows though... As far as the leg press goes, I swore I saw a bbing video where a guy was going past 90 deg and everyone praised him, why bad now?

[Mulletsoldier]

Yep. I don't ever do BTN Military or Lat Pulls. I do question the upright rows though...

I have done them in the past and they absolutely brutalize my shoulder. When you think of the awkward position your putting your RC, then slapping that much resistance on it, you could be asking for trouble. I think they were mainly trying to get across these exercises should not be regime staples.

[CHAPS]

Here's my take:

BTN Militarys: Only lower the bar till your arms are at 90 degrees

Upright Rows: Only bring the weight high enough so that your arms are parallel with your shoulder joint.

Leg Press: Go as low as possible without your but coming off the pad, this will put your lowerback at risk.

I do agree with the smith machine back squats and behind the neck pulldowns though.

Any others you guys can think of?

[myfathersboy]

Yeah, Mostly agree...especially about the behind the back lat pulldowns....However, I enjoy upright rows...It is a little precarious but I use a reasonable amount of weight....As for leg presses, fewer things annoy me more than some jackass on the leg press machine moving a stupid amount of wieght about 6 inches.....grrrrrrrrrr

So, in response to that particular part of the article, ummm....I'm calling bullsh1t....go all the way on leg presses or don't f'ing bother.....

[myfathersboy]

Here's my take:

BTN Militarys: Only lower the bar till your arms are at 90 degrees

Upright Rows: Only bring the weight high enough so that your arms are parallel with your shoulder joint.

Leg Press: Go as low as possible without your but coming off the pad, this will put your lowerback at risk.

I do agree with the smith machine back squats and behind the neck pulldowns though.

Any others you guys can think of?

Yep.

[DazzlinJack]

Smith-machine squats are a no-no?? Okay, how's a person gonna be able to squat using a lot of weight without a spotter, and without being able to put a bar in a place where you can easily hoist it on your shoulders and walk out to perform the movement?

[Rage (SoCal)]

My standard is, if you can't complete the motion correctly and safely, it is too heavy for you making the exercise almost counter-productive. IMHO, there is no reason to prove your ego to everyone else in the gym by squatting or deadlifting more than you can handle.

About a month ago I squatted 405 for 4 reps (free weights), and afterwords I thought to myself, "Sure...that was heavy but I would probaby get better results with something lighter and more controllable for my strength. Basically there is no reason for me to be lifting that heavy, unless I want to intentionall screw my knees up more than they already are."



For the most part, I'm going to have to agree with that list.

[yeahright]

"Exercise physiologist and fitness consultant Joseph Warpeha says there are two types of exercises we should avoid: Those that can easily lead to injury, and those that don't produce results."

I think this is the point that was being emphasized in many of the exercises you all have mentioned. They were trying to keep people from injuring themselves (hard to keep up the mass if you can't workout because of a serious injury).

[thesinner]

Charles Glass (the personal traininer for the muscle-tech sponsored athletes) actually recommends upright rows for shoulder development, but recommends bringing the bar to nipple height instead of going all the way to the chin. I know I shouldn't be listening to anything muscle-tech says, but I figured their personal trainer has got to be pretty effective, since thier supplements sure as sh*t aren't.

Do you think bringing the bar to nipple height makes for an effective exercise?

[CHAPS]

Yep that's what i suggest, and Charles Glass is literally the best trainer of bodybuilders in the world. And as far as the smith machine squats, i tried them a LONG time ago and they feel un-natural to say the least (I know lifting weights isn't natural so don't even start that argument). I've got no problem using the smith machine for front squats though, i really like doing them on it actually.

What do you think about calf raises? Lower to 90 degrees, or go as deep as possible? I go to 90 degrees, i was told to do this in a fitness theory course i took and i like it much better, going below 90 just stretches out the achilles tendon, was their reasoning. So i go from 90 to right up on my toes and hold for a count of 2-3.

[Ronin13]

The surgeon who performed my shoulder surgery who is one of the best in the country, actually internationally recognized as an expert in the field and has many years of sports medicine knowledge, etc.... (he also has something like 35 patents for inventing orthopaedic devices)... anyway - he said if you don't currently have shoulder issues but you perform the following exercises:

Lat pull-down behind the head
Behind the neck military press
upright rows

you WILL eventually have shoulder issues.

IMHO, why risk it?

Charles Glass (the personal traininer for the muscle-tech sponsored athletes) actually recommends upright rows for shoulder development, but recommends bringing the bar to nipple height instead of going all the way to the chin. I know I shouldn't be listening to anything muscle-tech says, but I figured their personal trainer has got to be pretty effective, since thier supplements sure as sh*t aren't.

Do you think bringing the bar to nipple height makes for an effective exercise?

[bpmartyr]

I bring the bar just above the nipples with upright rows. Any higher is awkward and puts too much strain on my shoulder.

[Sea223]

As for leg presses, fewer things annoy me more than some jackass on the leg press machine moving a stupid amount of wieght about 6 inches.....grrrrrrrrrr

So, in response to that particular part of the article, ummm....I'm calling bullsh1t....go all the way on leg presses or don't f'ing bother.....

In exercises such as leg press, squat, and lunges, bringing the knee over the toes and increasing flexion in the knee past 90 degrees increases the shearing force which predisposes you to patello-femoral injuries. Not worth it to me.

I guess I could care what others think in the gym though about me moving "6 inches"..........But I'd rather save my knees. :squat:

Also, with the upright row -not going above the shoulder does reduce the risk of impingement.

[bearmeat]

Smith-machine squats are a no-no?? Okay, how's a person gonna be able to squat using a lot of weight without a spotter, and without being able to put a bar in a place where you can easily hoist it on your shoulders and walk out to perform the movement?

A power rack solves all those problems and are found in pretty much every gym.....

[myfathersboy]

In exercises such as leg press, squat, and lunges, bringing the knee over the toes and increasing flexion in the knee past 90 degrees increases the shearing force which predisposes you to patello-femoral injuries. Not worth it to me.

I guess I could care what others think in the gym though about me moving "6 inches"..........But I'd rather save my knees. :squat:

Watever ya gotta tell yourself, bro

[exnihilo]

just do high pulls instead, much like an upright row but works the entire posterior chain as well.

http://www.exrx.net/WeightExercises/.../HighPull.html

Takes out the negative component, works your traps more, still hits your shoulders nicely too.

[Sea223]

Watever ya gotta tell yourself, bro

Yeah exactly-I've learned this through schooling, so I follow it. I don't really care if you do though. I was posting this for peoples information.
Before I was educated I would think much like yourself. No worries though.