Month: September 2019

The training world is firmly divided into 2 camps. On one side you have the old school bodybuilders who say low reps are for strength and high reps are for size.

Then, at the other end, you have the powerlifters, who say – A bigger muscle is a stronger muscle and as long as you’re getting stronger, you’ll get bigger.

It’s time to put these theories to the test and find out what rep ranges you should train in to maximize your muscle building potential.

Workout Example:

Push (Heavy)
Squat: 5 sets of 5 reps
OHP: 4 sets of 5 reps
Leg Press: 3 sets of 6-8 reps
Flat DB press: 3 sets of 6-8 reps
Close Grip Bench Press: 3 sets of 8 reps
Rope Pushdown: 3 sets of 8 reps

Push (Hypertrophy)
Squat: 4 sets of 8 reps
OHP: 4 sets of 8 reps
Flat DB Press: 4 sets of 10 reps
Leg Extension: 4 sets of 10 reps
Dips: 4 sets of 12 reps
Rope Pushdowns: 4 sets of 12 reps

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References:
https://sci-hub.tw/10.1519/jsc.0000000000002200
https://www.ncbi.nlm.nih.gov/pubmed/15947720

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📚 ARTICLES: Hegedus et al (2012): https://www.ncbi.nlm.nih.gov/pubmed/22773322
Gismervik et al (2017): https://www.ncbi.nlm.nih.gov/pubmed/28122541
Neer (1983): https://www.ncbi.nlm.nih.gov/pubmed/6825348

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About Me
Name: Matt Sheldon
Age: 26
Nationality: USA
Job: Professional Soccer Player
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Nobody wants to waste their time doing exercises that don’t work. That said, even good exercises can become bad ones when they are performed incorrectly. However, certain movements deserve the title of the “worst exercise ever” simply because of their low reward, high risk nature. In this video, I’ll show you 11 of the worst exercises for building muscle and what you can do instead.

As a physical therapist and strength coach for professional athletes and celebrities, I have to know where the risks outweigh the rewards. If you know the science of training there are always other ways to get the desired result without jeopardizing the health and safety of your athletes.

So, without further adieu here a few of the 11 worst exercises we cover in the video:

1. Chest flies – I’ve covered before but I can’t say it enough. People swear they feel an amazing stretch on their pecs by doing this exercise. They also claim that the adduction at the end of the movement gives them an incredible contraction. Both of these are actually exaggerated as the resistance of adduction is absent at the top of the movement and the stretch being felt is actually more on a secondary muscle than it is on the pec. Floor flys and standing crossovers are much better options for reasons explained in the video.

2. The Behind the neck press – The problem with this exercise is that it is just plain bad for your shoulders. It places the glenohumeral joint in an awkward position for pressing, which can lead to impingement. Pressing from the natural scapular plane is much more natural and will allow you to press more weight overhead in the long run, leading to bigger shoulders.

3. Upright Rows – I’ve gone on extensively about the problem with this exercise. It is possible one of the worst things you can do due to the position of the elbows and hands at the end of the movement. The exercise puts your shoulders into a provocative position for testing impingement. Instead, you want your elbows below your hands (as in the high pull) to still get the benefits of the abduction of the shoulders without the internal rotation.

4. Concentration Curls – You may be wondering how this ended up in the graveyard. Sure the concentration curl isn’t dangerous but it surely isn’t the best tool for job. To understand why, we need to look closer at the movement. Pushing the elbow into the thigh while curling the weight up is only using leverage to get the weight to the top rather than pure muscular force. Normally, leverage is not a bad thing but when you are doing it in close proximity to the muscles that you are trying to work (and with a muscle group that is often overactive during the curl in the first place) you are taking away from the effectiveness of the movement. For a more effective biceps builder you should look to the standard barbell curl. People ask “how did you get such big biceps?’ The answer is right here, by doing effective exercises like the barbell curl and by avoiding things like concentration curls!

5. Leg Extensions – This is a no brainer for me. This open chain leg exercise lacks any true function when compared to the numerous closed chain options you can be doing instead. Throw in the compressive stresses on the kneecap and lack of hamstring co-contraction, and you’ve got a recipe for disaster.

These are just a few of the worst exercises covered in this video. Make sure to watch the whole thing to see how things like the popular rack pull above the knee, cuban press and even the tried and true dumbbell side bend earned the title of something you should avoid. As always, I’m putting the science back in strength to show you not just why these should get nixed from your workout but which exercises should take their place.

As you can see there’s a lot of though that goes into tossing an exercise in the iron graveyard. When your health and safety matters the stakes are high especially for people training in and over their 30’s and into their 40’s. If you want to make gains and stay safe be sure and keep the 11 exercises covered in this video where they belong… in the iron graveyard!

For safer (and better) exercise options it’s time you start training like an athlete. Follow the program used by today’s top pro athletes and celebrities to build ripped athletic muscle while protecting their joints and becoming more resilient to injury. Get the ATHLEAN-X program at athleanx.com by clicking on the link below.

For more videos and tips to help you avoid the worst exercises and to get the best exercises for building a ripped athletic body, be sure to subscribe to our channel on youtube at the link below and remember to turn on your notifications so you never miss a new video when it’s published.

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One of the biggest mistakes people make with their core workout or six pack abs workout is overlooking the obliques and failing to realize their importance towards contributing to a well-developed midsection. Based on the orientation of the obliques and the way their fibers run, they can help visually taper and narrow your waistline. It would, therefore, be in your best interest to start incorporating oblique exercises into your training plan. In this video, I cover the best obliques abs exercises, such as oblique crunches and oblique twists, you need to incorporate into your obliques workout.

The obliques actually have 2 lesser-known functions that most people overlook: it assists in the posterior pelvic tilt and tucking the ribs down and in, and it also assists in drawing in your abdomen by bringing the belly button in towards the spine. Research, therefore, shows that by implementing these two additional functions of the obliques during your obliques workout, you’re able to achieve even greater activation.

One of the best obliques ab exercises is the high to low cable woodchoppers. It’s a great option as it enables us to apply weighted resistance directly in line with the diagonal way the oblique fibers run. The key here is to focus on the rotational aspect of the movement. You should minimize the use of your arms muscles by keeping your elbow position locked, rather than bending and extending them or swinging the weight down with your arms. When done properly, you should feel a strong contraction corresponding to the side of the obliques that you’re pulling towards. And for this exercise, you’ll want to implement a lower rep range of roughly 10-15 reps.

Next, we’ll follow this up with the bicycle crunch. This exercise has actually been shown in some EMG analyses to elicit quite high obliques activation compared to other oblique exercises. But in order to maximize the effectiveness of this exercise for the obliques, we need to ensure that we’re implementing all of the obliques functions as we perform it. And in terms of exercise execution, don’t do what most people guys and just try to touch your elbow to your knee which just ends up in form compensations. Instead, remember what the obliques function to do and put your focus on simply crunching to the one side while rotating your torso. Ignore where your elbows and knees end up and instead just go as far as you’re capable of to each side while still actually feeling the obliques working during each rep. And for this exercise you should definitely use a much higher rep range of over 15 reps per side.

Next we’re going to move onto twisting leg raises – one of the best oblique twists exercise variation. Now the traditional leg raise itself with no twist has actually been shown in a few EMG analyses to already provide superior obliques activation when compared to other common core exercises. To make the movement more of an oblique exercise, we can simply incorporate a twist into each rep as you come up since this will now incorporate lateral flexion and rotation of the torso into the movement. But again, just as we did with the last exercise, it’s vital that you don’t forget to incorporate the two additional functions of the obliques by moving into posterior pelvic tilt and drawing in the abdomen before you start your reps. And due to the difficulty of this exercise, a rep range of anywhere between 10-20 reps is ideal. But again, the focus needs to be on controlling and actively using your obliques every single rep.

As for frequency and number of sets recommendations for these movements in an oblique workout, I’d recommend throwing 3-4 sets of each of these into your current ab training. And as for your abs training, you should be doing them once to even 4 times a week, depending on how much volume you’re doing during each session. In any case, though, try out these movements and figure out which works best for you.

But keep in mind that picking the right core exercises to do in your oblique workout is just one part of the equation. Dialing in your nutrition and eating the right amount and types of foods are really the key to leaning down and defining that mid-section. For a step-by-step program that shows you exactly how to train and how to set up your nutrition to transform your body with science, take the quiz below: https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Descriptionbox&utm_campaign=GetrippedobliquesSept292019

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STUDIES:

GREATER ACTIVATION OF THE OBLIQUES THROUGH POSTERIOR PELVIC TILT
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5342962/

GREATER ACTIVATION OF THE OBLIQUES THROUGH ABDOMINAL DRAWING IN
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3836508/

BICYCLE CRUNCH OBLIQUES ACTIVATION
https://www.acefitness.org/getfit/studies/bestworstabexercises.pdf