Avoidable Weight Training Exercises if You Want to Build Muscle Fast

Posted on March 22, 2010

1) Smith Machine Squats:

Squats are one of the best weight training exercises to build muscle fast but doing them on a Smith machine is a big mistake. The smith machine separates the legs while taking the trunk out of the movement. In a normal free weight squat your lower back and abs must stabilize the weight and every muscle group must work in unison. This is how the body functions, as a unit, never in isolation. This can lead to severe imbalances and injuries.

2) Leg Extensions:

Leg extensions are separation movement which do very little to build muscle. This movement creates shearing forces on the knee and should be avoided at all costs.

3) Adduction machines:

In this you sit with your legs spread and strapped into the machine. You can perform this weight training exercise by spreading your legs and then closing them. This is another isolation movement which will do nothing to build muscle.

4) Abdominal Crunch Machines:

Abdominal crunch machines are specifically designed to take the hip flexors out of the movement. So it is a very ineffective weight training exercise for building muscle.

5) Ab Roller Devices:

This equipment is a version of the aforementioned crunch machines. It is a useless piece of equipment. This device takes the neck completely out of the movement. This devise is a waste of time in the quest to build muscle fast.

6) Smith Machine Bench Press:

The bench press is a great muscle building exercise but doing it in the Smith machine is not a good idea at all. Pressing on the Smith Machine separates the pressing muscles and completely eliminates the use of the stabilizer muscles which lead to imbalances that can transfer to serious shoulder injuries.

7) Bench Dips:

This exercise is useful in building muscle but it is also dangerous. If shoulder safety is a concern it is recommend to avoid this exercise and stick with parallel bar dips for building muscle.

8) Concentration Curls:

This is a pure separation movement which supposedly puts a “peak” on your biceps. The only problem is that it is physiologically impossible to peak your biceps. In a concentration curl it is very difficult to lift a great deal of weight so it renders the movement ineffective. So if you want to build huge biceps, avoid concentration calls.

9) Bench Press to the Neck:

It was supposedly a great muscle building exercise for the upper or clavicular pectoral muscles. The problem with that is it will absolutely destroy the shoulders and can easily lead to a pec tear.

10) Old School Pec Dec:

This is the muscle building exercise machine in which you bend your arms ninety degrees while externally rotating. It is very dangerous for the shoulder.

The problem with this is that it puts unnecessary stress on the knees and severely limits the amount of weight that can be lifted.

For additional information, please visit: Muscle Gaining Secrets


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