The Exercise Graveyard – Graveyard…

Quit All Strength Movements – Before It’s Too Late!

I had a couple of back to back cancellations last week. Rather than clean the studio, get my own workout in, or do a little networking in town, I went to Google and YouTube to explore lists of the top exercises which experts suggest people should never do. I know these exist because my clients occasionally forward them to me. These are lists that have been published online by fitness trainers and those in the know who feel they should have the final say in your workout.

I learned quickly in my little study of a place I had scarcely heard of previously; the exercise graveyard. The exercise graveyard is the place where fitness trainers and experts cast off exercises which they find inefficient, useless, or are dangerous. Apparently the exercise graveyard is larger and more populated than I had previously known. So large in fact, that it’s apparently home to most known strength exercises.

After a couple hours of exploring lists of these inefficient, useless, and dangerous exercises, I came to realize that strength training, by the collective thinking of the trainers who have published these lists, is an unnecessary indulgence which offers little benefit and comes with abundant risk.

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Below is a cumulative list of some of the exercises which these trainers feel belong in the exercise graveyard:

  • Squats
  • Leg Extensions
  • Incline Bench Presses
  • Decline Bench Presses
  • Flat Bench Presses
  • Overhead Presses
  • Low-Back Extensions
  • Deadlifts
  • Stiff Legged Deadlifts
  • Leg Presses
  • Leg Curls
  • Upright Rows
  • Bent Over Rows
  • Barbell Curls
  • Bench Curls
  • Standing Calf Raises
  • Pull-Ups
  • Lat-Pulldowns
  • Anything done seated
  • Anything done behind the neck
  • All machines
  • All free weights
  • All isolation exercises
  • Jumping
  • All types of crunches

I found these and many others scattered between the various lists which I searched. And that’s where the idea of an exercise graveyard breaks down for me – completely.

I understand why those experts argue against doing any of these exercises. If I chose to, I could use science and logic to support arguments against any of these movements. I could also use science and logic to argue in favor of any of these exercises – and that’s kind of my point with this little rant.

While it is true that there are some exercises which carry more risk, some that are less efficient, and some that should be avoided relative to a person’s goals and abilities, which exercises a person includes in their strength training routine should be a lesser factor than how those exercises are applied and performed.

So as friends and family members forward you lists of exercises which belong in the exercise graveyard, please take them with a grain of salt. Invest your intelligence in how you approach and apply your strength exercises, not in which ones to avoid.

I’ll go on the record as stating I am in favor of any exercise done intelligently, in proper form, and within reasonable bounds. I’ll state just as clearly that I am against choosing exercises blindly, performing them haphazardly, and doing them too heavy, too often, not often enough, or just because someone else says you should.  It’s time to place the exercise graveyard in a grave of its own. Be well… rc

veteran trainer, roy cohen is available for online consulting and workout planning.  click here to learn more.

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Please check back in a few weeks to see what happens when I push the STOP button on the blender in my head. Oh, and there’s this from Flemish entertaining legend, Bobbejaan Schoepen. Enjoy!

The Hand…

The Hand…

We have all seen the infant who seems bewildered by the sight of his own hand held in front of his face. He stares at it with fascination, knowing it holds amazing powers yet he has no idea what those powers might be or that he is even in control of that hand. Over time he will learn that hand is an extensions of himself and the power it does hold, good or bad, will only and always be wielded at his discretion.

I see a parallel between that infant/hand relationship and the relationship between humans and social media. It’s not a stretch to suggest we are only now learning that social media is an extension of ourselves in how we interact with others. Like the hand of the infant, in time we will learn how to use social media for good, for bad, or for purposes of indifference, but it’s still new enough that we spend more time fascinated by it and placing it in our mouths than we do honing our abilities to use it intelligently. For my part, I am trying hard to break that barrier.

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Ask The Ignorant First…

A Facebook friend posed a fitness question to her constituency recently that reminded me of how new and detached that social media hand is from the infants we all still are. The question was this:

To all my workout buddies, which is best for cardio, burning fat, and building muscle; bike riding or running? Obviously I have other workout plans but I’m really just referring to cardio and out of the two what helps more with burning fat and building muscle?

The replies to her question were many, and of course they were varied. As I followed the thread throughout the evening it was clear that the answers arose quickly enough that they were not well reasoned and certainly not well researched. They were immediate reactions of superficial knowledge belief that were offered by a sea of non-experts who likely gained that knowledge at the watercooler.

The Mecca Of Fitness Knowledge...

The Mecca Of Fitness Knowledge…

I didn’t comment on the thread nor contact her privately to offer my advice, despite that I have strong opinions on the very nature of the question, as well as the ridiculousness of the many answers.

My takeaway from the experience of watching this unfold was multifaceted. My most immediate thought was of the infant hand; that this in no way utilized the power of social media for good, despite her good intentions. In this case, the hand was advanced enough to reach out, but ended up being placed on the proverbial hot burner on the stove. If she takes the wrong advice, or attempts to blend several of the questionable replies into her fitness regimen, she might get burned.

Take the wrong advice and...

Take the wrong advice and…

My thoughts then drifted in hope that she would not heed any of the bad advice – which is usually the most attractive. One tip; that Zumba burns more calories than running, made me chuckle. Another; that protein ingested immediately after a workout is necessary to gain muscle, made me wince. I could go on and on.

What struck me most though by this question, is that it was a reminder to me that fitness expertise and information provided by legitimate experts is too often undervalued and underappreciated by the general public. The idea that useful information can be picked off a tree like an apple haunts me – ongoing. The more social media is used in instances like these, the more cheapened good information and good resources become.

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I will wish my friend good luck in her fitness endeavors, but will suggest that little will change in her realizing those goals so long as her Facebook friends are her trainers and consultants.

The Hand/I Coordination…

We’re still learning to use the hand. It is ours to manipulate and to use for good, bad, or indifferent results. If we are to use it for the pursuit of knowledge, only practice will allow us to use it with greater dexterity, accuracy, and to obtain more fruitful results.

When we use it blindly and without much thought, it is not that different than the infant staring at the hand before his eyes before placing it in his mouth as a toy to chew on. Increasingly, I attempt to use social media technology for more intelligent purpose though every so often, a pretty food picture must be shared. Be well… rc

Dinner this past Thursday...

Dinner this past Thursday…

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Please check back in a few weeks to see what happens when I push the STOP button on the blender in my head. Oh, and there’s this from HuDost. Enjoy!