Average Weight For A 12 Year Old Female 4 11 Weight Training Exercises to Avoid if You Want to Build Muscle Fast

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Weight Training Exercises to Avoid if You Want to Build Muscle Fast

When it comes to creating the ultimate weight training program to build muscle, exercise selection is very important. You build muscle the fastest with a combination of intense workouts. Any bodybuilding program that focuses on mechanics and isolates the weight of the exercise is a complete failure of the time.

Below are the heaviest workouts in the world and should be avoided at all costs if you want to build muscle fast.

1) Smith Machine Squats- Squats are the best exercise you can do to build muscle quickly. Making them on a Smith machine however, is a huge mistake. Squatting in a Smith machine is very hard on the knees and causes the lifter to develop what is called the model overload syndrome. The smith machine separates the legs while lifting the body out of motion. In a normal free weight squat your back and abs should stabilize the weight and all muscle groups should work in unison. This is how the body works, as a unit, not alone. This can lead to conflict and serious injury.

2) Leg Extensions- Weight training is the best leg extension exercise. Leg extensions are an isolated movement that does little to build muscle. This movement also causes shearing force on the knee and should be avoided at all costs.

3) Hack Squats- While squats are one of the best bodyweight exercises, this movement falls into the same category as the smith squat and should be avoided all the same.

4) Abduction / Adduction machines- This is where you sit with your legs spread and strapped into the machine. You perform this weight bearing exercise by opening or extending your legs and closing them. This is another split that will do nothing to build muscle. On the other hand, you will look like a girl if you do it.

5) Abdominal Crunch Machines- The abs never work alone in the real world. In fact, abs are not contracted for sure. They promise to forget as a way to protect the spine. Abdominal muscles are never worked without the use of the hip flexors yet these isolation machines are specially designed to take the hip flexors out of motion. For these reasons, this is an ineffective exercise for building muscle.

6) Ab Roller Devices- This device is one of the aforementioned crunch machines and is another useless tool. This tool uses the neck’s full range of motion which is what you don’t want to do. Contraction and or flexing the muscles of the neck during digestion is what you want to do and is the truth of the body. Another waste of time in the quest to build muscle.

7) Smith Machine Bench Press- The bench press is a great bodyweight exercise but doing it in a Smith machine is not a good idea. Much like the Smith Machine Squat, this exercise will cause you to build up too much structure and will lead to injury. Pressing on the Smith Machine isolates the muscles pressed and removes all the stabilizer muscles, such as the rotator cuff. This will cause a conflict that can turn into a big shoulder. You can’t build muscle when you’re injured.

8) Bench Dips- This is another serious exercise that I have done over the years and now regret. I always do this exercise with four 45 pound plates on my lap. Little did I know when bench dips put your shoulders in a very dangerous position and can cause serious problems. While this exercise is effective in building muscle it is also important. If shoulder safety is a concern, I suggest you avoid this exercise and stick with parallel bars for muscle building.

9) Concentration Curls- When it comes to weight training and building muscle, everyone’s favorite body part is the biceps. Chin ups and barbell curls are the most intense exercises for building big biceps. Concentration curls are not. This is a pure isolation movement that is supposed to make the “frame” of your biceps. The only problem with that is the fact that it’s physically impossible to raise your biceps. Muscles grow along the entire length of the tissue from origin to insertion. When looking at the effectiveness of exercise one of the main considerations in the results it will produce is the weight that can be lifted. In a concentration curl it is very difficult to lift a good deal of weight and thus it renders the strength negative. If you want to build big biceps, avoid the phone call.

10) Bench Press for the Neck- This is a huge favorite in the bodybuilding of Larry Scott and Vince Gironda. It is supposedly a very good exercise for the upper or clavicular pectoral muscle. The problem with this movement is that it will destroy the shoulder and can easily cause a pec tear. This is one movement that you should be very far from in your quest to build fast muscle.

11) Old School Pec Dec- This is an exercise that has you bend your arms ninety degrees while facing outwards. You place your arms on the bandages and then bring the bandages together in front of your body. This is not only dangerous for the shoulders but is completely ineffective and will not build muscle at all.

12) Knee Break Squats- As mentioned earlier, the squat is the best exercise available for building muscle. Some coaches and trainers recommend starting the squat from the knee instead of the hip in an effort to put more stress on the quadriceps muscles. The problem is that this also causes no stress on the knees and limits the amount of weight that can be lifted. Squats should be started by first breaking at the hips and sitting back and down, not by breaking at the knees and pushing your knees forward as you come down.

These extremes are listed in no particular order. Unfortunately there are many other weight training methods that are routinely followed by many lifters that are ineffective and dangerous. The list above is only the worst case scenario. If the weight training causes pain, you should avoid it. If the weight training requires targeting certain muscles in isolation and requires you to use very heavy weights it is usually best avoided. The exception to this rule would be prehab and rehab type exercises such as external rotation for the rotator cuff.

Train hard, train smart and focus on big, easy, heavy workouts and you will build muscle fast.

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