Life Exercise junkies beware. - Page 7

Frankie · 04-10-2011, 11:27 PM

Healthy Living Sunday, April 10, 2011

The 6 exercise machines you must avoid

Walking into the gym and expecting a great workout is like walking into the supermarket and expecting a gourmet meal. The basic ingredients are there, but like they say in the infomercials, results may vary. With working out, as with cooking, a little bit of smarts, dedication, creativity and knowledge will make all the difference between perfect pasta and a gelatinous ball of mush.

For this list of no-no exercises, we consulted Stuart McGill, PhD, professor of spine biomechanics at the University of Waterloo, in Ontario; Nicholas DiNubile, MD, author of FrameWork: Your 7-Step Program for Healthy Muscles, Bones, and Joints; and trainer Vern Gambetta, author of Athletic Development: The Art & Science of Functional Sports Conditioning.

http://shine.yahoo.com/channel/healt...avoid-2470714/

1. Seated Leg Extension

What it's supposed to do: Train the quadriceps. What it actually does: It strengthens a motion your legs aren't actually designed to do, and can put undue strain on the ligaments and tendons surrounding the kneecaps.

A better exercise: One-legged body-weight squats. Lift one leg up and bend the opposite knee, dipping as far as you can, with control, while flexing at the hip, knee, and ankle. Use a rail for support until you develop requisite leg strength and balance. Aim for five to 10 reps on each leg. (If you are susceptible to knee pain, do the Bulgarian split squat instead, resting the top of one foot on a bench positioned two to three feet behind you. Descend until your thigh is parallel to the ground and then stand back up. Do five to 10 reps per leg.)

2. Seated Lat Pull-Down (Behind the Neck)

What it's supposed to do: Train lats, upper back, and biceps. What it actually does: Unless you have very flexible shoulders, it's difficult to do correctly, so it can cause pinching in the shoulder joint and damage the rotator cuff.

A better exercise: Incline pull-ups. Place a bar in the squat rack at waist height, grab the bar with both hands, and hang from the bar with your feet stretched out in front of you. Keep your torso stiff, and pull your chest to the bar 10 to 15 times. To make it harder, lower the bar; to make it easier, raise the bar.

3. Seated Hip Abductor Machine

What it's supposed to do: Train outer thighs. What it actually does: Because you are seated, it trains a movement that has no functional use. If done with excessive weight and jerky technique, it can put undue pressure on the spine.

A better exercise: Place a heavy, short, looped resistance band around your legs (at your ankles); sidestep out 20 paces and back with control. This is much harder than it sounds.

4. Seated Leg Press

What it's supposed to do: Train quadriceps, glutes, and hamstrings. What it actually does: It often forces the spine to flex without engaging any of the necessary stabilization muscles of the hips, glutes, shoulders, and lower back.

A better exercise: Body-weight squats. Focus on descending with control as far as you can without rounding your lower back. Aim for 15 to 20 for a set and increase sets as you develop strength.

5. Squats Using Smith Machine

What it's supposed to do: Train chest, biceps, and legs. What it actually does: The alignment of the machine—the bar is attached to a vertical sliding track—makes for linear, not natural, arched movements. This puts stress on the knees, shoulders, and lower back.

A better exercise: Body-weight or weighted squats. See "Seated Leg Press" above.

6. Roman Chair Back Extension

What it's supposed to do: Train spinal erectors. What it actually does: Repeatedly flexing the back while it's supporting weight places pressure on the spine and increases the risk of damaging your disks.

A better exercise: The bird-dog. Crouch on all fours, extend your right arm forward, and extend left leg backward. Do 10 seven-second reps, and then switch to the opposite side.

Omaha · 06-07-2011, 08:55 AM

Quote:

Originally Posted by loochy

Like

**loochy** · 06-07-2011, 09:00 AM

Quote:

Originally Posted by Omaha

Like

I need to print this out and go stick it on the mirror in front of all the squat racks and smith machines in my gym.

Omaha · 06-07-2011, 10:40 AM

Quote:

Originally Posted by loochy

I need to print this out and go stick it on the mirror in front of all the squat racks and smith machines in my gym.

Hang one at mine, too. Do it. Now. Thanks.

ModSocks · 06-07-2011, 10:49 AM

Quote:

Originally Posted by loochy

Like the article (and everyone else) said, do pull ups and squats instead. It's a much more productive investment of your time.

But then again, not everyone can even do a pull up. Can u do a pull up, Luv?

NewChief · 06-07-2011, 10:56 AM

Quote:

Originally Posted by Detoxing

But then again, not everyone can even do a pull up. Can u do a pull up, Luv?

She's at a gym, and most gyms have assisted pullup machines. If not, they probably have resistance bands that you can use for assistance (though if you're 100 lbs. overweight, the resistance bands might not be enough assistance).

**loochy** · 06-07-2011, 10:59 AM

Quote:

Originally Posted by NewChief

She's at a gym, and most gyms have assisted pullup machines. If not, they probably have resistance bands that you can use for assistance (though if you're 100 lbs. overweight, the resistance bands might not be enough assistance).

That is what I was thinking when I said that.

Or, you can have someone help you by pushing up on your feet as you pull.

BigCatDaddy · 06-07-2011, 10:59 AM

Quote:

Originally Posted by Tytanium

The only legitimate use of a smith machine (or any machine, really) is if you're working through or rehabbing an injury and lack the stability/balance of strength to use free weights.

A lot of people do squats with poor form anyway(if at all) and think that they need the machine support to do them without falling over.

Yeah, there is a guy at my gym (in the link below) that lives on the Smith Machine and cable row machines. Do you think I should correct him? I'm pretty sure he isn't rehabbing.

http://briendawson.com

**loochy** · 06-07-2011, 11:00 AM

Quote:

Originally Posted by BigCatDaddy

Yeah, there is a guy at my gym that lives on the Smith Machine and cable row machines. Do you think I should correct him?

http://briendawson.com

I say only correct him if you are in obviously good shape and he will actually listen. I don't really correct anyone anymore because I don't feel like I look good enough to offer advice and be taken seriously.

BigCatDaddy · 06-07-2011, 11:02 AM

Quote:

Originally Posted by loochy

I say only correct him if you are in obviously good shape and he will actually listen. I don't really correct anyone anymore because I don't feel like I look good enough to offer advice and be taken seriously.

. Sorry, I was being sarcastic. I guess my meter is a little off.

**loochy** · 06-07-2011, 11:06 AM

Quote:

Originally Posted by BigCatDaddy

. Sorry, I was being sarcastic. I guess my meter is a little off.

Oh...I can't see the link because it is blocked at work.

BigCatDaddy · 06-07-2011, 11:08 AM

Quote:

Originally Posted by loochy

Oh...I can't see the link because it is blocked at work.

Here is a pic from his site.

TheGuardian · 06-07-2011, 11:49 AM

This thread is weird.

I know LOTS of bodybuilders who live on machines. The fact is if you are just after hypertrophy your muscles only know tension, and that can come from free weights, machines, bands, chains, strongman implements, or anything else.

I have a friend who is pretty advanced and put on 20 pounds of lean mass over the last two years, which is insane for an advanced guy, and he gave up all free weights. He focused on squeezing the muscle against the resistance more than just moving weight.

The fact is, this is far better than just moving weight in terms of gaining muscular size. And that's coming from a big "move more weight" guy in myself who uses free weights almost exclusively. I know some guys that can move some tremendous weight that don't look like much. And I know some guys like look unreal that can't move that kind of weight (this doesn't mean those guys aren't strong, I've never met a heavyweight bodybuilder that couldn't move some weight if he wanted to).

I like the smith machine for front squats because my left shoulder has permanent AC joint separation. So if I use a barbell the weight leans and my left leg does more work, plus the balance is all off. Great way to get an IT band irritated. With the smith I can get it in a perfect spot and not worry about it.

I can generally knock out 18-20 perfect chins even at 260 pounds but I do use the pulldown machine about every other week or so. Why? Because too much chinning gets boring for me. And the fact is, mental stimulation is just as much a part of lifting as anything else. No motivation? Shitty workouts.

I love that hammer strength row machine better than any other row. I hate that my gym doesn't have one because I have to load up like 6 or 7 plates on the t-bar row.

I don't buy that pulldowns to the rear are harmful either. Even in this article it reads "unless you have very flexible shoulders". Here is the deal, if you can't do press behind the neck or pulldowns to the rear without pain, then you have some serious flexibility issues in your shoulders that need to be corrected. Those movements aren't dangerous if your RC's and shoulders are in good health. In fact those are two movements you can use to build shoulder flexibility. I routinely do 225 for medium to high reps (10-15) with a full deep ROM on press behind the neck with no problems. Again, this is with permenant AC joint sep.

The hyperextension is also a great machine and I use it all the time. In 22 years of this shit I've never met anyone who ****ed themselves up from doing hypers.

Machines have a place in training. In fact, if you aren't competing in anything you can use machines to reach about any goal. Bodybuilders have used machines forever and have done so with great success.

I could easily list off 5 or 6 shitty ass barbell/dumbbell movements that suck major ass. This isn't a black or white issue.

**Saulbadguy** · 06-07-2011, 11:51 AM

I never see the "big guys/muscle heads" on machines. Sometimes they will do the leg press machine but that's it.

Just an observation that probably means nothing.

**morphius** · 06-07-2011, 12:08 PM

I have a machine at home, it was given to me. I do both 1, 2 and 4 on it, but as long as I don't push the weight too heavy on 2 and 4 there isn't an issue. But I really despise lunges and squats, and don't like going to gyms, so...

**HemiEd** · 06-07-2011, 12:30 PM

Question, what exercises can I do to strengthen the knee area? All of the ones I was shown by the PT, were using the machines.

04-10-2011, 11:27 PM
Frankie Banned Join Date: Jul 2001 Casino cash: $10004900	Exercise junkies beware. Healthy Living Sunday, April 10, 2011 The 6 exercise machines you must avoid Walking into the gym and expecting a great workout is like walking into the supermarket and expecting a gourmet meal. The basic ingredients are there, but like they say in the infomercials, results may vary. With working out, as with cooking, a little bit of smarts, dedication, creativity and knowledge will make all the difference between perfect pasta and a gelatinous ball of mush. For this list of no-no exercises, we consulted Stuart McGill, PhD, professor of spine biomechanics at the University of Waterloo, in Ontario; Nicholas DiNubile, MD, author of FrameWork: Your 7-Step Program for Healthy Muscles, Bones, and Joints; and trainer Vern Gambetta, author of Athletic Development: The Art & Science of Functional Sports Conditioning. http://shine.yahoo.com/channel/healt...avoid-2470714/ 1. Seated Leg Extension What it's supposed to do: Train the quadriceps. What it actually does: It strengthens a motion your legs aren't actually designed to do, and can put undue strain on the ligaments and tendons surrounding the kneecaps. A better exercise: One-legged body-weight squats. Lift one leg up and bend the opposite knee, dipping as far as you can, with control, while flexing at the hip, knee, and ankle. Use a rail for support until you develop requisite leg strength and balance. Aim for five to 10 reps on each leg. (If you are susceptible to knee pain, do the Bulgarian split squat instead, resting the top of one foot on a bench positioned two to three feet behind you. Descend until your thigh is parallel to the ground and then stand back up. Do five to 10 reps per leg.) 2. Seated Lat Pull-Down (Behind the Neck) What it's supposed to do: Train lats, upper back, and biceps. What it actually does: Unless you have very flexible shoulders, it's difficult to do correctly, so it can cause pinching in the shoulder joint and damage the rotator cuff. A better exercise: Incline pull-ups. Place a bar in the squat rack at waist height, grab the bar with both hands, and hang from the bar with your feet stretched out in front of you. Keep your torso stiff, and pull your chest to the bar 10 to 15 times. To make it harder, lower the bar; to make it easier, raise the bar. 3. Seated Hip Abductor Machine What it's supposed to do: Train outer thighs. What it actually does: Because you are seated, it trains a movement that has no functional use. If done with excessive weight and jerky technique, it can put undue pressure on the spine. A better exercise: Place a heavy, short, looped resistance band around your legs (at your ankles); sidestep out 20 paces and back with control. This is much harder than it sounds. 4. Seated Leg Press What it's supposed to do: Train quadriceps, glutes, and hamstrings. What it actually does: It often forces the spine to flex without engaging any of the necessary stabilization muscles of the hips, glutes, shoulders, and lower back. A better exercise: Body-weight squats. Focus on descending with control as far as you can without rounding your lower back. Aim for 15 to 20 for a set and increase sets as you develop strength. 5. Squats Using Smith Machine What it's supposed to do: Train chest, biceps, and legs. What it actually does: The alignment of the machine—the bar is attached to a vertical sliding track—makes for linear, not natural, arched movements. This puts stress on the knees, shoulders, and lower back. A better exercise: Body-weight or weighted squats. See "Seated Leg Press" above. 6. Roman Chair Back Extension What it's supposed to do: Train spinal erectors. What it actually does: Repeatedly flexing the back while it's supporting weight places pressure on the spine and increases the risk of damaging your disks. A better exercise: The bird-dog. Crouch on all fours, extend your right arm forward, and extend left leg backward. Do 10 seven-second reps, and then switch to the opposite side.
Posts: 26,959

06-07-2011, 11:49 AM	#102
TheGuardian MVP Join Date: Mar 2009 Casino cash: $8245299	This thread is weird. I know LOTS of bodybuilders who live on machines. The fact is if you are just after hypertrophy your muscles only know tension, and that can come from free weights, machines, bands, chains, strongman implements, or anything else. I have a friend who is pretty advanced and put on 20 pounds of lean mass over the last two years, which is insane for an advanced guy, and he gave up all free weights. He focused on squeezing the muscle against the resistance more than just moving weight. The fact is, this is far better than just moving weight in terms of gaining muscular size. And that's coming from a big "move more weight" guy in myself who uses free weights almost exclusively. I know some guys that can move some tremendous weight that don't look like much. And I know some guys like look unreal that can't move that kind of weight (this doesn't mean those guys aren't strong, I've never met a heavyweight bodybuilder that couldn't move some weight if he wanted to). I like the smith machine for front squats because my left shoulder has permanent AC joint separation. So if I use a barbell the weight leans and my left leg does more work, plus the balance is all off. Great way to get an IT band irritated. With the smith I can get it in a perfect spot and not worry about it. I can generally knock out 18-20 perfect chins even at 260 pounds but I do use the pulldown machine about every other week or so. Why? Because too much chinning gets boring for me. And the fact is, mental stimulation is just as much a part of lifting as anything else. No motivation? Shitty workouts. I love that hammer strength row machine better than any other row. I hate that my gym doesn't have one because I have to load up like 6 or 7 plates on the t-bar row. I don't buy that pulldowns to the rear are harmful either. Even in this article it reads "unless you have very flexible shoulders". Here is the deal, if you can't do press behind the neck or pulldowns to the rear without pain, then you have some serious flexibility issues in your shoulders that need to be corrected. Those movements aren't dangerous if your RC's and shoulders are in good health. In fact those are two movements you can use to build shoulder flexibility. I routinely do 225 for medium to high reps (10-15) with a full deep ROM on press behind the neck with no problems. Again, this is with permenant AC joint sep. The hyperextension is also a great machine and I use it all the time. In 22 years of this shit I've never met anyone who ****ed themselves up from doing hypers. Machines have a place in training. In fact, if you aren't competing in anything you can use machines to reach about any goal. Bodybuilders have used machines forever and have done so with great success. I could easily list off 5 or 6 shitty ass barbell/dumbbell movements that suck major ass. This isn't a black or white issue.
Posts: 7,850

06-07-2011, 11:51 AM	#103
Saulbadguy When a nightmare becomes real Join Date: Nov 2003 Casino cash: $2406966	I never see the "big guys/muscle heads" on machines. Sometimes they will do the leg press machine but that's it. Just an observation that probably means nothing. __________________ http://www.goemaw.com
Posts: 46,969

06-07-2011, 12:08 PM	#104
morphius World's finest morphius Join Date: Aug 2000 Casino cash: $6855027	I have a machine at home, it was given to me. I do both 1, 2 and 4 on it, but as long as I don't push the weight too heavy on 2 and 4 there isn't an issue. But I really despise lunges and squats, and don't like going to gyms, so...
Posts: 25,976

06-07-2011, 12:30 PM	#105
HemiEd Supporter Join Date: Dec 2004 Location: Ozarks Casino cash: $3050564	Question, what exercises can I do to strengthen the knee area? All of the ones I was shown by the PT, were using the machines.
Posts: 33,479