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Exercises You May Want to Eliminate

Discussion in 'Health & Fitness' started by billyfitness, Jul 8, 2011.

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  1. billyfitness

    billyfitness Formula Junior

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    #26 billyfitness, Jul 13, 2011
    Sorry to hear man, really. Ice~Rest~Knowledge are your best friends right now. Lower extremity work should be fine...torso too.

    The Biceps Tendon is so fragile and subjected to huge amounts of stress since it in fact comes up and actually becomes part of the Glenoid Fossa (the washer like cushion that surrounds the mouth of the scapula).

    I can't say it enough...get rid of the high-risk, low-benefit, degeneration waiting to happen exercises and progress appropriately and vary frequently.


    -Billy

    'Just because an exercise has been done for years does not make it safe or effective.'
     
  2. PRS

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    #27 PRS, Jul 13, 2011
    Understood. I'm just east of Seattle.
     
  3. Scotty

    Scotty F1 World Champ
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    #28 Scotty, Jul 13, 2011
    Wow. Thanks for that detailed post. My cautions about different things for different people are in no way intended to detract from how great I think this topic is, nor my significant appreciation for you doing this. So, thank you.

    I'm not looking for a diagnosis over the 'net, but FYI I have separated both shoulders, one grade 2ish, one grade 4ish, never treated (dumb doctor syndrome). I have worked with a PT person (during various other injuries) and he has been variably tuning up and modifying my work out program. I am not a hard core lifter--I lift every 3rd to 4th day, with a rotation between 3 different programs. I'd use a trainer at the gym I use, but I haven't necessarily been impressed with a high level of anatomy/physiology awareness when it comes to older folks (I'm 50) and previous injuries.

    Know anyone in the Portland, Oregon area?

    Thanks again.

    S
     
  4. David_S

    David_S F1 World Champ
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    #29 David_S, Jul 13, 2011
    In front? Generally have to look a bit up to pull down straight inline with my chest. Always seems to put too much stress on my neck & shoulders that way, so I up the weight & do it behind the head with more comfort.
     
  5. I.T. Guy

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    #30 I.T. Guy, Jul 13, 2011
    I'm completely oposite ;)
    I can't get a barbell behind my head no matter how hard I lean/bend my neck and head forward. It hurts so I don't try. So I cannot do behind the head presses or behind the head pullups.

    Weird :D
     
  6. Chupacabra

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    #31 Chupacabra, Jul 13, 2011
    This tread inspired me to do an all dumbell workout yesterday, chest and shoulders. For chest, I did three sets of incline DB presses with 80 lbs, working from a 45 degree incline down to about a 20 degree, then did 3 sets of flat DB press with 80's followed by one burnout w/ 70s. I think it worked really well! I haven't done that in a while, and I feel it much differently and, dare I said it -- better. Having to support, stabilize, and simply move the dumbells from point A to point B gives you a more complete workout. My obliques are pretty sore today!
     
  7. Kev33

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    #32 Kev33, Jul 13, 2011
    I'm surprised no one has mentioned Smith machine squats. I've heard nothing but bad things about them; from spine compression to joint pressure. Yet I see people in the gym doing them all the time. I do free weight barbell squats front and back btw.
     
  8. Chupacabra

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    #33 Chupacabra, Jul 13, 2011
    I did! Terrible, awful things, those Smith Machines...
     
  9. I.T. Guy

    I.T. Guy F1 World Champ

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    #34 I.T. Guy, Jul 14, 2011
    Me Too! I just finished my first ever dumbell press day. I only have up to 52.5 lbs so I just repped out. Nice pump and I can tell it is going to be harder. Chest felt great and shoulders no walking around rubbing :)

    Plus it's a better workout - pickup dumbells, get on bench, do reps, get off bench ... a lot more engagement of everything. Thanks Billy!

    Min's now for sale. I'm in Canada. Any takers?

    Edit: My friend wanted to buy it from me for the longest time. Now I can't sell it to him I don't want to mess him up. :(
     
  10. billyfitness

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    #35 billyfitness, Jul 14, 2011
    Looking up or putting the neck in extension may be the problem. Try leaning back at the hip joints while maintaining an erect spinal position and looking straight forward.

    As I said above, nothing good comes from pulling behind the head, including good load put through the Lats and Teres Major.

    -Billy
     
  11. billyfitness

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    #36 billyfitness, Jul 14, 2011
    Great idea running the bench from incline down to flat.! AND, very impressive amount of resistance too!

    Personally, only a thought, you're call, but I think 4 sets is more than enough with that movement: 3 sets of lowering incline and only 1 of flat. Try the opposite next time: 10 decline, flat, incline, higher incline.

    -Billy
     
  12. billyfitness

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    #37 billyfitness, Jul 14, 2011
    Yup, I think a post on the Smith Machine, what it is, does, and how to use it effectively is warranted!

    -Billy
     
  13. MITYRARE

    MITYRARE F1 Rookie

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    #38 MITYRARE, Jul 14, 2011



    billy... with my bicep tendon inflamed, am i safe in continuing deadlifts and back squats if they dont create any pain?

    Please recommend some exercises to do to keep me in shape while my tendon heals

    beev
     
  14. Chupacabra

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    #39 Chupacabra, Jul 14, 2011
    Will do! Anything to keep it interesting... :)
     
  15. billyfitness

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    #40 billyfitness, Jul 15, 2011
    As I said above: 'Lower extremity work should be fine...torso too.'


    Has the biceps tendon been checked out by an Ortho? Ice and rest daily but if that doesn't work a shot of cortisone will.
     
  16. MITYRARE

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    #41 MITYRARE, Jul 16, 2011


    Yes ...the doc says its just an inflamed bicep tendon with no damage or tears. Doing ultrasound treatments plus icing...his guess is 6 - 8 weeks of shoulder rest.

    thx

    beev
     
  17. Chupacabra

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    #42 Chupacabra, Jul 17, 2011
    Just so I'll know...what symptoms did you have that prompted a doctor visit? Especially location of symptoms. Thanks!
     
  18. Chupacabra

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    #43 Chupacabra, Jul 18, 2011
    BTW, before anyone goes thinking I'm cool... :)

    That's a very heavy day for me at 155 lbs. On the last few sets, it takes a lot of effort to make my rep range (8) with good form.

    I think dumbells are pretty challenging and can give you good results with lighter weight, too. I certainly don't want anyone going out and hoisting heavy weights on my recommendation, because you also have a larger ROM, comparatively speaking. I'd say that can get you in trouble, yeah?
     
  19. billyfitness

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    #44 billyfitness, Jul 18, 2011
    Yes, there are many ways to vary just even your Db Press:
    - Weight
    - Bench Angle
    - Tempo
    - Rest Interval
    - On a Stability Ball
    - Together, Alternating, or both withing same set
    - Range of Motion
    - How wide, narrow hands are at bottom of range (manipulated through set or not)
    - How close elbows are to the body (manipulated through set or not)
    - Number of Sets
    - Where in the workout you place the exercise (eg: after Triceps or Shoulder stuff)

    Those are just a few of the many manipulative variables

    -Billy
     
  20. Bullfighter

    Bullfighter Two Time F1 World Champ
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    #45 Bullfighter, Jul 18, 2011
    So... for triceps I usually do the pushdown with a t-bar, which sounds safe, or the single db behind the head, which it sounds like you're saying is a bad idea.

    What are the safe ways to train the triceps?

    I've had no injury or pain doing what I'm doing, but I tried dips once and I didn't even finish a set, it was so uncomfortable.
     
  21. billyfitness

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    #46 billyfitness, Jul 19, 2011
    Pushdowns with a Reverse (palms up/supinated) grip or Neutral grip, palms facing in. Palms down (pronated) actually promotes internal rotation of the shoulder.

    In shoulder flexion (elbows up) you can have the resistance coming from behind you, and from above or slightly below depending on how much flexion you want or is comfortable. In shoulder flexion the long head of the Triceps is more emphasized.

    DB behind the head promotes internal rotation, resistance is max at the bottom, shoulder at its weakest, wrist position not cool.

    In addition:
    - Try working in resistance tubing one or two sets
    - Try alternating arms instead of always together
    - Forget the rope. It's too short and torque increases exponentially as you split it. I have longer split straps that don't have to 'open up' as much at bottom range.
    - Try the Free Motion machine if your club has one.
    - Always good posture, don't lean into it, keep chest out, shoulders back, head up and fwd.

    -Billy
     
  22. TexasF355F1

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    #47 TexasF355F1, Jul 19, 2011
    What is a free motion machine.....what's it look like?
     
  23. Bullfighter

    Bullfighter Two Time F1 World Champ
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    #48 Bullfighter, Jul 19, 2011
    If it's the one I'm thining of it actually says "Free Motion" on it, like a brand name -- you sit and use cables for either arm. In our gym it's positioned next to the seated lat machine, for back muscles.
     
  24. S Brake

    S Brake F1 World Champ

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    #49 S Brake, Jul 20, 2011
    Question for Billy and all the other lifting gurus. Let's say I only have 30 to 45 minutes to lift, is it better to focus on one body part each day or do I spread it around and do a couple body parts?
     
  25. PRS

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    #50 PRS, Jul 20, 2011
    Everybody is unique and responds differently, so that's only something you can answer. I used to be quite disappointed in my workout results (hit everything once a week). Once I had my home gym set up, I found myself working out more. It'd be like this:
    Day 1 - Chest, Tris
    Day 2 - Back, Bis
    Day 3 - Legs, Core
    Day 4 - Rest
    (Repeat)

    I was getting great results from working out more often. Some of my friends can hit one body part a week and they're fine.

    These days, I care the most about getting my form down and not doing exercises that are harmful. Too many guys do things because that's the way it's always been done.
     
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