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

When it comes to building the ultimate weight training program for building muscle, exercise selection is a very important factor. You build muscle the fastest with weight compound exercises. Bodybuilding programs that focus on machines and isolation exercises are a complete waste of time.

Below are the worst exercises 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 fast. Making them on a Smith machine, however, is a huge mistake. Smith machine squatting is very hard on the knees and causes the lifter to develop what is known as overload syndrome. The machine isolates the legs while removing the trunk from the movement. In normal free weights, your back and abs must balance the weight and all muscle groups must work together. This is how the body works, as a unit, never in isolation. This can cause imbalance and serious injury.

2) Leg Extensions- Compound weight exercises are the best exercises for building muscle. Leg extensions are an isolation movement that does little to build muscle. This movement also causes knee strain and should be avoided at all costs.

3) Hack Squats- While squats are the best exercise for building muscle, this movement falls into the same category as the smith machine squat and should be avoided for the same reasons.

4) Abduction/Adduction Machine- This is where you sit with your legs extended and attached to the machine. You do this exercise by opening or spreading your legs and then closing them. This is another isolation movement that will do nothing to build muscle. Plus, you’ll look like a girl if you do.

5) Abdominal Crunch Machines- Abs don’t work alone in the real world. In fact, the abs don’t move at all. They overlap unconsciously as a way to protect the spine. The abdominal muscles are never worked without the use of the hip flexors but these crunch isolation machines are specifically designed to take the hip flexors out of action. For these reasons, this is an ineffective exercise for building muscle.

6) Ab Roller Devices- This device is a duplicate of the above mentioned crunch machines and other useless devices. This device completely removes the neck from activities that you really don’t want to do. Stretching and stretching the neck muscles during abdominal contractions is what you want to do and is physically correct. Another waste of time in the quest to build muscle fast.

7) Smith Machine Bench Press- The bench press is a great muscle building exercise but doing it on a Smith machine is not a good idea. Like the Smith Machine Squat, this exercise will cause you to develop too much pattern and cause injury. Smith Machine pressing isolates the pressing muscles and completely eliminates the use of stabilizer muscles, such as the rotator cuff. This will lead to imbalances that can lead to serious shoulder injuries. You can’t build muscle when you’re injured.

8) Bench Dips- This is another weight training exercise I have done over the years and now regret. I did this exercise with four 45-pound plates on my lap. I never realized at the time that a shoulder brace puts your shoulder in a very dangerous position and can eventually cause serious problems. Although this exercise is beneficial for building muscle, it is also dangerous. If shoulder protection is an issue, I suggest you avoid this exercise and stick to parallel dips to build muscle.

9) Concentration Curls- When it comes to weight training and muscle building, the biceps are the favorite. Chin ups and barbell curls are the best exercises for building big biceps. Concentration curls are not. This is a pure isolation movement that is supposed to put a “peak” on the biceps. The only problem with this is that it is impossible to reach the biceps. Muscles grow uniformly over the entire length of the cell from initiation to insertion. When looking at the effectiveness of an exercise, the amount of weight that can be removed is the result. In concentration squats, it is very difficult to lift a lot of weight and therefore the movement is ineffective. If you want to build big biceps, avoid the focus call.

10) Bench Press to the Neck- This is a great muscle building exercise by Larry Scott and Vince Gironda. It was considered a great muscle building exercise for the upper pectoral or clavicular muscles. The problem with this movement is that it completely destroys the shoulder and can lead to a pec tear. This is one activity you should stay away from in your quest to build muscle fast.

11) Old School Pec Dec- This is a muscle building exercise machine that flexes your arms to ninety degrees while externally rotating. You place your arms on the pad and then proceed to bring the pad together in front of your body. Not only is this dangerous for the shoulders, it is completely useless and will never build muscle.

12) Knee Break Squats- As mentioned earlier, the squat is the best exercise for building muscle. Some trainers and coaches recommend starting a squat by first cutting at the knees rather than at the hips in an attempt to put more stress on the quadriceps muscles. The problem is that it also puts unnecessary stress on the knees and severely limits the amount of weight that can be lifted. Squats should be started by first breaking the hips and sitting down, not by bending the knees and pushing your knees forward as you go down.

These weight training exercises are listed in no particular order. Unfortunately, there are many other weight training exercises that are commonly performed by many lifters that are just as useless and dangerous. The ones listed above happen to be the worst. If heavy exercise causes pain, you should always avoid it. If weight training exercises are supposed to target a single muscle group and require you to use very light weights, it’s best to avoid them. The exception to this rule is pre- and recovery exercises such as external rotation exercises for the rotator cuff.

Train hard, train smart and focus on big, core, weight compound exercises and you’ll build muscle fast.

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