I've had sort-of an epiphany....

[Control]

I'm starting to believe that some of the exercises I've been doing for years actually do more harm then good. The first one, is tricep extensions. For the last couple years I've had some nagging injuries, one of which is my elbows. I could actually crack my left one and they were sore alot of the time. Well, my schedule has been insane. Between my day job, personal training, and my kids I have almost no time for the gym. So, in an effort to save time I cut out most of my isolation work.

After a few months of doing nothing for tri's but dips, cgbp, and other presses, guess what? No more elbow pain. I haven't lost any size in my triceps and I doubt I ever will. I also stopped doing raises and the mild pain I had in my left shoulder is gone and I'm pressing more weight overhead for more reps. Could be a coincidence but I really think that isolation movements are the cause of many joint problems. It's a theory I'd heard before but didn't want to listen to. The list of exercises I now do and have my clients do is now pretty small:

Presses (dumbell/barbell various angles)
various deadlifts
reverse hypers
various rows
various pull-ups/pull-down
Squats
leg-presses
calf-raises
ab shit
leg-curl (if there's a good one available)
glute/ham raise (if your gym has one)
pec-deck (I still like that one)
Various bicep curls
fore-arm work
Shrugs (if there's time)

IMO that's more than you need to grow and everything else is either dangerous and/or a waste of time. BTW, I know powerlifters and strongmen do alot of other exercises that may be beneficial, but I'm just addressing "bodybuilding" exercises.

[oldnatural59]

I wholeheartedly agree..!!! In fact, as a newbie 2 this forum i didn't want 2 come off as an ass/know-it-all, so i haven't said anything, but many of the routines i've seen posted here contain way too many isolation exercises.

Compound exercises are where it's at--synergism is king..!!!

As someone who has accumulated injuries during my bb years, and who recently started lifting again, i sat down and looked at all of the exercises i could do that caused me the least amount of pain. Then i simply kept all of the compound exercises, the ones in which i could use the greater amount of weight, and i discarded the rest.

In fact, i'd rather do 10-12 sets of dips (dips are the sh*t, for upper body development, btw) for my chest and tri's, and nothing else, rather than the conventional, x number of sets of bench, followed by x number of cable cross-overs, etc., followed by x number of tricep extentions, ad nausium.

The only thing i would add is that full-range-of-motion isn't always a good thing either in this regard, so don't be afraid to do partial movements...

Great post.


-jaems

[meat12]

Pretty intresting stuff guys, I'm going to rearrange my routine. Thanks

[coffee-guy]

Presses (dumbell/barbell various angles) - stick with dumbbells
various deadlifts - PERFECT form required
reverse hypers
various rows - stick with shoulder width grip and be careful where you pull the bar to
various pull-ups/pull-down - NOTHING behind the neck or too far in front
Squats - PERFECT form required (hip, knee, ankle alignment etc)
leg-presses - PERFECT form required (hip, knee, ankle alignment etc)
calf-raises
ab shit
leg-curl (if there's a good one available)
glute/ham raise (if your gym has one)
pec-deck (I still like that one)
Various bicep curls - stick with dumbbells
fore-arm work - stick with dumbbells
Shrugs (if there's time) - NO rotating of the cuff

Unfortunately, almost everything is dangerous in its own sense BUT most Kinesiologist will agree with what you've said (as long as you stick with "some" minor additions I threw in).

Also, I don't always practice what I preach but it should at least be taught to anyone just starting out or anyone who already has issues with their joints.

[Control]

Unfortunately, almost everything is dangerous in its own sense BUT most Kinesiologist will agree with what you've said (as long as you stick with "some" minor additions I threw in).

Also, I don't always practice what I preach but it should at least be taught to anyone just starting out or anyone who already has issues with their joints.

I pretty much agree with everything in your notes, although I sometimes use barbells for pressing (90% it's dumbells).

I try to think about how natural a movement is. Would I ever push alot of weight in this manner in real life? For example, if you had to put something heavy on a shelf above your head, you would use a motion similar to a military press. It's hard to imagine a scenario where you would need to raise your arm out to the side holding alot of weight. When you go to get out of a pool you use a dipping motion, not an extending motion because that's what comes naturally.

[CWIL]

With a push/pull/legs routine, what specific exercises would you recommend for a novice?

[Bouncer]

With a push/pull/legs routine, what specific exercises would you recommend for a novice?

All the basics as stated.

For example lets take chest.

Barbell or DB presses

Flys

Incline presses


Keep things simple yet heavy and controlled. go as heavy as you can for reps of 10 while keeping the weight controlled.

[Control]

With a push/pull/legs routine, what specific exercises would you recommend for a novice?

One example:

Incline dumbell press
Dips
weakpoint isolation*

Pull-up (with weight if possible)
cable row/ alternate with dumbell row
dumbell curl

squats/ alternate with leg press
romanian deadlift
dumbell step-ups (optional)

*for the third exercise on this day do an isolation lift for either triceps, pecs or anterior (front) delts, whatever you feel you need the most.

[Control]

Oh yeah, I'm back to doing tricep extensions (cable press-downs). I do them after I've warmed-up my elbows doing dips. I also stopped locking out my elbows at the bottom, which is probably the main cause of the problem. Locking out gives you a better peak contraction, but it's alot harder on your joints I think.

[Bouncer]

Oh yeah, I'm back to doing tricep extensions (cable press-downs). I do them after I've warmed-up my elbows doing dips. I also stopped locking out my elbows at the bottom, which is probably the main cause of the problem. Locking out gives you a better peak contraction, but it's alot harder on your joints I think.

in other words, your first post in this thread was an attempt to make yourself feel better because you couldnt get in the gym much. :D