Exercises To NEVER Do While Weight Training For Fast Muscle Growth.
1. Bench Dips
Exercises that many people do is the bench dip and Ive even seen trainers have their clients perform this dangerous exercise.
Why is it dangerous?
They are very harmful to your shoulders (rotator cuff) compared to the parallel bar dip.
Your hands are back behind you at the bottom of the rep. The shoulder is placed in a very weak position causing rotator cuff injury.
Parallel bar dip your hands are never behind you so your shoulders are in a much safer position. You still have to watch your form when performing this movement and not go too low where your shoulders are compromised.
It doesn’t matter how big or strong you are you could still have joints that are very weak in certain awkward positions.
2. Long and Slow Cardio
There are people who all they do is hours and hours of slow boring cardio day in and day out looking the same year after year.
Long and boring cardio puts a lot of stress on the body and becomes used to the exercise stalling any real fat loss.
Some people may do a lot of runs or cardio to train for an endurance sport like tuff mudder and the like, too much of cardio is pointless…
Here are a couple examples below on the effects of slow cardio:
1) It’s stressful on your adrenals (messes with your hormones BIG-TIME)
2) Has NO metabolic return on investment (Cardio does not build muscle, or burn fat)
Your body becomes catabolic. If you want more proof that long cardio or running in general is bad for you, there’s a great book on Amazon.com called, “Why Cardio Makes You Fat.” You’ll be shocked to see what’s in that book!
Interval training is the best when shedding those unwanted pounds of fat. The other benefit to interval training is it takes less of your time. You get the best of both worlds.
1. Burns fat faster
2. Saves you time.
You can even do full body workouts that are far more effective than the treadmill. If you must get on the treadmill do intervals for 20 minutes and that’s it.
Here is an example below:
Warm up for 5 minutes of fast paced walking. Then sprint for 30 seconds and walk for 60-90 seconds. Do this back and forth for about 20-25 minutes.
3. Crunches Sit-ups.
Crunches, Sit-ups, and V-ups are terrible for your back. When you do these exercises your back is put into a rounded position. One thing you don’t want is an injured back, an injured back may never fully heal. It’s not worth it.
The solution to getting ripped and shredded abs is to do planks, side planks, stability ball roll outs, and jack-knives. These are far more effective for building rock solid abs.
So there you have it. Never do these exercises and you’ll save yourself from a lot of injury.