#1 Exercise to avoid: Selectorizer Ab Machine 0:44 #2 Exercise to avoid: Behind the Head Shoulder Press 3:13 #3 Exercise to avoid: Smith Machine 5:05 #4 Exercise to avoid: Hip abduction and adduction machine 6:43 #5 Exercise to avoid: Seated Torso Rotation Machine 7:33 #6 Exercise to avoid: Upright Row 8:15 #7 Exercise to avoid: Lap Pull Down Behind The Head 9:45 #8 Exercise to avoid: Leg Press Machine 10:44 #9 Exercise to avoid: Leg Extensions & Leg Curls 11:41 #10 Exercise to avoid: Back Hyper Extension Machine 12:19
Dude I was about to join Planet Fitness just this week. Took a free guest pass and found....no free weights. Their reasoning was they don't want to discourage people new to working out. Anyway, first and last time I'll set foot in a Planet Fitness.
Yea no shit. I still go there only because I go at 3 am. There isn’t any gyms in my area with those hours and I don’t have to wait for all the bros to get done.
I’m 44 years old. From the age of 16 through my early 30s I spent most of my time at the gym performing every exercise that you just said could be bad for ones body. I now have a damaged back, knees, elbows, wrists and shoulders. I sure wish I had this information when I was younger.
even you avoid these exercises, you'll still ended up like this if you spend so much time in gym. Body is like a car, you drive it too rough, you damage it.
@@brnzhut not true! with muscle maintenance and proper care before and after a workout. like one doing proper all around maintenance on a car it'll last you a long time.
Don’t worry, people who do these exercises are too dumb to realize the damages they’re doing to their body. I know people who swear by these exercises as it has “improved” their posture and figure. You’re still going to wait your typical 10-15 minutes, but no more than that.
Santos 66 probably, unfortunately I don’t have the money to invest into hundreds or even thousands of dollars into weights so my lil 10 a month is gonna have to do for awhile lol
doing squats for your entire leg workout will literally produce maximum leg development over time and is the most functional movement you can do for everyday life, manual labor, sports, and just about everything else. All the other bs like smith machine, leg press, single joint exercises, and machine exercises are inferior and are a waste of time. To add variation, you can do deadlifts, front squats, and box squats.
something to note about the leg extention and leg curl what he said pretty much is that isolating those muscles is unnatural and you cant use those movements in everyday life. Like I ll need to squat with 20-40kg at my shoulders or pretty much any of the exercises shown. I am not doing and not planning to do any manual labour so I guess based on the video most people should just improve flexibility and some fundamental strength instead..
1. Ab machines 2. Behind the head shoulder press 3. Smith machine 4. Hip adduction & abduction machine 5. Seated torso machine 6. Upright row 7. Lat pull down behind head 8. Leg press machine 9. Leg extension & leg curl machine 10. Back hyper extension
I've also gotten a ton of gains and no injuries using the hip adduction and abduction. Same with the Torso rotation and I've been a ton of clients on all these, many in their 60s and 70s. They are all fine, in fact they are all doing better with less back pain.
No way bro. High school weight rooms are injuries waiting to happen. At least the ones I've been to. Kids are pushed to hard by their peers instead of lifting what they can handle. The coaches dont even offer any advice about lifting weights.
@Deku you just seem like that one dickhead student who us just begging for attention and approval, just let the teacher teach and if students want your help then help them, dont interrupt the class and teacher because "you know best"
Same, at my gym there is a total of 6/7 people working there... From them only 2 have good tips and tricks, the rest are just spotters in my eyes lol PS. Even with those two I disagree on some things, but I can see why they believe them
The old-fashioned powerlifting exercises (squat, deadlift, overhead press and bench press) are a really solid foundation for building functional strength. I supplement those four with pull-ups and bent-over barbell rows, and I feel like I get a complete workout--and only I only do three of them in a single workout.
Fitness culture is promoting over training. Mike Mentzer trained once a week and won competitions. Clearly he was on to something that is heavily overlooked: the rest time AFTER your workout.
@@KuntaKinteTobywouldn’t take mikes advice fully by doing less than 5 but his idea is in the right track. 20 chests of 8 chest exercises is complete BS. Same with all the an circuits going around
@@eplatamx2017 It's obviously different for them. But that's a specialized situation, and anyone starting bodybuilding should first establish a modicum of functional strength.
@@Sebo994 Yea I think Mike started to run the risk of under-training, but he has the right idea for sure. Do the amount required to cause muscle growth, then recuperate. Repeat.
Currently suffering from a thigh joint injury from doing the stupid hip abductor. I only used it once out of curiosity and I've been injured for months. :(
After 10 years of total bodybuilding, 15 years of hockey, 4 years of Muay Thai and mma and a sprained rotator cuff, many wrist sprains, pulled muscles and 2 herniated discs later I’ll tell you this guy is pretty much spot on.
I had a knee injury and used leg curl (from very low weight to higher through weeks) and it helped me a lot to gain power without pain (together with other free-motion leg exercises)... therefore I think that it's more about proper technique and precise motion when doing this particular one. Of course I agree that many locked, unnatural movements with gym machines may cause harm and are not good for health (like e.g. the seated rotation machine etc.)...
kkkkkkkkkkkkkk Same here, man. I'm just going to see one of those videos that recommend us to do all these exercises we should avoid and wait for the best. Meet you in the hospital in 10 years. See ya.
I spent years. Literally years... 25-30 years doing all these day in and day out. I am only 59 and although I would not attribute it solely to these exercises ( I have had many hard on the body jobs over the years), but I now have a VERY serious case of Lumbar spinal stenosis. I am in a high degree of pain at every moment of every day. The only relief I get is sitting down. I would trade every muscle I ever built to reverse the debilitating situation I am in now. We did not have guys like this around back in the day evaluating the methods being handed down. So take heed.
I've been a pt for 30yrs I can assure you machines and resistance bands is brilliant for 35+yrs any younger than that listen to this guy use free weights as much as you can. Inc leg press machines they will hinder your movement in the long run.
I’m extremely grateful for this video! I have a two decade old low back disc injury. I’m always trying to figure out how to support it and did not realize some of these exercises were so bad for it to begin with. Thanks again!
Wow, you really have nothing to do when you don’t exercise and you spent 14 minutes watching a TH-cam video about exercise. You must live with your mother.
I had had some serious hip and lower back issues that were cured by using the dreaded hip abduction and adduction machine. I used low weight, slow reps, and stretched beforehand. I have an offset lumbar with stenosis and a bunch of other old back injuries. I could not believe how much better my back and hip became after using these machines. The real issue with these machines is that people use too much weight -- a point this video makes very well but that might be missed by someone who just wants to dismiss this machine outright. But without these exercises my pelvis feels crooked and my hip pain is screaming. My case may be unique as my old injuries also prevent me from doing heavy squats and deadlifts. So when done right, the hip abduction and adduction machine can benefit someone with specific issues like mine. This is probably why women like it so much. It hits the glutes and compliments their other glute exercises. But I recognize that for a guy who is healthy and injury free, nothing beats heavy free weight lifting with proper form.
Well said, Hip abduction machine is needed for me as my glutes are soo weak and I use low weight high reps with this with control form and it help me build my glutes using this machine along side free weight
Wow, you just gave my reply. 3 years of physical therapy for my hip injury did nothing. Those 2 machines plus leg curls, all with fairly light weight, finally did it.
I'm also finding abduction and especially adduction amazing therapy for my 4 years of groin pain, hip pain, leg pain, gout, plantar fasciitis, high blood pressure obviously I'm using light weight and plenty of pulsing.
8/10 explanations are "I pinky promise I have seen people hurt themselves using this equipment, so you should completely avoid it at all costs" This video is very misleading to people that are new to the gym.
Totally agree. Some exercises I agree on the effectiveness and risk of injury. Like the exercises going behind your back. It is extremely controversial, if they are worth doing under experts. But this guy is behaving like he knows the truth, which is in fact not true, if you have some intellect to use the Internet for scientific purposes. He is really giving wrong advice on the other hand and is biased at all costs. Like everyone, who isn't one dimensional agrees, that alot of these exercises have alot of value, but they just need to be done properly. While every other exercise he recommends also can be done properly, some easier than others of course. Besides that, all these exercises who were designed for the purpose of working out aren't just without a purpose. These exercises wouldn't exist otherwise besides some of course. Machine were created with expert knowledge and scientific research. Doesn't mean, people use them wrong. But that isn't the point. And machines and free weights both serve their purpose. It is not a hidden truth, that free weights generally are better for body control, but for beginners machines are usually easier. Doesn't mean, you make more progress by free weights.
@@jamomoritz6763 "worth doing under experts" you realize humans have been doing all sorts of movements like this for tens of thousands of years? the human body is far more resilient than the video would lead you to believe
It's true. I was told a bit too late by a world renowned body builder that it all about Risks Vs Gains. There is nothing to gain from behind neck press. And the risk of injury is high. I've had one shoulder opt on and the other is now playing up. Before this happened I would do 100 press ups every morning. Now I can't do five before pain becomes unbearable. This injury happened 10 years ago and I'm still suffering the effects so be warned. Listen to this guy and stay safe.
Curiously, I evaded all those exercises by pure intuition without knowing their risks. But as soon as I felt it was "unnatural" or uncomfortable or it hurt in an unnatural way, I discarded it. Good video.
confirmation bias much. There was nothing wrong with leg curls or extentions, rewatch the video and you ll see he gives 0 reasons as to why those exercises are bad. Aside from "they use only the knee which is unnatural" duh.. it's an isolation exercise it's made to isolate. There is no info presented that claims that if you take squats or running and you isolate-tly look at the knee joint you ll see something else from the actual isolation exercise of curls and extentions. Then he says "unless you wanna be a bodybuilder". Being proper weight, walking, swimming in the summer and eating healthy can give you all the natural capabilities you need in your everyday life unless you are a construction worker. The majority of people going to the gym are going for esthetic reasons, since even without those exercises the soreness and energy loss will make you less capable than without the gym in the first place.
I think leg press, leg curls/extentions, back extentions are and hip adduction are all great exercises. If you wanna build muscle its almost necessary to isolate muscles with those machines. Also hip adduction really is helping with my stabilising muscle so I can squat heavy without having balance problems. Only thing about those machines is that if you have some problems avoid them but if you dont use them the right way to get the most out of your workout.
@@calebdelacruz40302Everyone’s body is different. They react differently. Hence why a certain exercise is good for one person but not good for someone else. Another factor in place. As long as it is controlled and the form is good, shouldn’t be a problem.
Came here for this. I implement all of these in my workouts, and they've been imperative for building strength and muscle mass. Don't overload, maintain slow, controlled sets with good form, and they are game changers for your routine. Perhaps this video was meant for amateur lifters, because this had the most amount of lifting tips that I've had complete disagreement with on this channel.
I think anyone who’s subscribed to Athlean X already avoids all these exercises but glad he gave more in depth information on why these don’t work to your advantage
@@theskeptic8489 I hear ya. I think I got fucked up by the up right row, won't be doing that one again. He is not the only one who had advised against doing it also.
I'm not sure about leg curls not having any functional use. Lying leg curls sure, but ever since I started doing seated leg curls, I've found I can really slam shut the recliner leg rest with more strength than before
Mine too. The problem is going to be that it’s hard enough already to get access to the free weights at my gym. Always being monopolised by the body builders. That’s actually why I built my routines around the fixed weight machines. Eh, fuck it... I’m over sixty now anyway. Time to just give up and pork out!
@@arian3837 iam a powerlifter and only in my max over all god like rep i would like a 15 minute rest but if ya gym had not enough free weight then just move to a powerlift gym
Yo Micky you could always start a competiting channel, yea, na. I wouldn't. Id just look for something good to say instead of trying to nit pick this undisputed pro.
agreed. I see a huge difference in my legs when doing leg extensions. I think the hyper extension is fine, just use your body weight and don't push to complete failure and stay level, just do it so it is comfortable, 70% effort.. Everything doesn't have to be all out to get results.
@@moonfang6984 I saw a "trainer" almost kills himself the other day, mismatch loading a bar for squats, and then adding resistance ropes. I thought it was some new guy in the gym, 45 mins later I saw him trying to train a person. I can guarantee you his trainees won't learn how to properly workout
Commenting while wearing a wrist splint, ligaments in my wrist connecting the ulna (forearm bone) got torn because of upright front rows. Its such an unnatural twist on the wrist especially when you get stronger and start to carry more weights. Now i cant work out my upperbody for 6 months, making me lose almost all progress ive made. Please stop doing upright front rows.
I wouldn´t say "don´t use machines", but in my point of view some of the machines are only good if you want to be a bodybuilder and grow a lot of muscles (still I believe that limited range of motion is not good for your body). If you want to be and look fit, I would suggest things like calisthenics.
I was worried the tenth one would be, watching netflix while lying on the couch can put great strain on your lower back. Thank fully he has not mentioned it yet
Every injury he spoke about, that you can get, I did get them when I was on my 20s and 30s and use to hit the gym 7 days a week and twice a day. I had back injury, neck injury, shoulders injury and knee injuries. Please listen to this young guy, that I wish this information was around when I was naive and stupid. Thank you gravity information, I am still exercising, not so much, but 3 times a week, and following the information given here, which is exactly the information given by my doctor. Awesome video...
Amen to that. I haven't done most of these (luckily, my trainers seemed to avoid these), but I have done the leg press and legg extension machines. I have permanent knee injuries in both my knees and as soon as I got on them and used the max weight I could do without sacrificing form, the strain on my knee was killing me. So I asked my trainer to give me free weight excercises, as they don't cause abnormal trouble for my knees. So for those 2 that he mentioned, I definitely recommend you avoid them
@@paulrayne6602 Not a joke, but the truth. I got huge, and ate like a hungry bull, and had a lady coming to my house and cook me awesome meals from the get-go. Nothing on cans or fast food. But one day, I felt this horrible pain on my left shoulder, which brought me to my doctor, and from that point on, the world collapsed for me. My arms got to be 23 inches of thick muscles but needed to stop. Of course, depression got in the way and had to stop working out so hard, and my friends help me get involved with hunting in the Amazon State in Brasil. If it wasn't for hunting, I don't know what would have happened to me. I just loved pumping iron when young and felt like superman...Back pain, knee pain, and neck pain weren't enough to make quite, was only the shoulder pain that was unbearable... If you young, listen to the instructions and info, and always consult your doctor. Happy New year...
omg I know. I didn't know that existed, but just seeing it was like how can that exist. it violates every procedure we've ever been taught about protecting the back when lifting stuff.
I agree with the leg curls and extensions, I stopped those pretty quickly after I first tried them because I noticed they did not feel good for my knees
Yep, which is pretty common to hear and at that point you might as well just buy a set of adjustable dumbbells and a weight bench and do it all at home.
I think a lot of injuries occur from out of big egos lifting too much weight to impress themselves and kind of show off to others, too. It's using weights that are too heavy and are not what is needed just to properly challenge and work certain muscles. I knew a fellow who tore the hell out of his shoulders because of that mindset. He's now washed up and basically suffering from chronic pain because of permanent damage. He unfortunately was the one who introduced me to bodybuilding, which ended up with me getting hurt because of doing it his way. I ended up dropping out and it wasn't till many years later before I got back into it with the better advice of people showing me good form and focusing on that pump without trying to be some kind of ridiculous power ass. I also increase the weight on some particular exercise very slowly over time--it's about being in a marathon; not a sprint.
And that's it in a nutshell , you've hit the nail right on the head , these injuries are because of people not leaving their egos at the gym door and wanting to impress everyone in the gym , i've been down that road and have all the injuries and surgeries and that's all i had to show for it untill i done my own research on proper form and learning when a weight is just too heavy and crazy for me to lift .
No, some joint sjust aren't designed for the movements these exercises require. They're shoddy designs. Better to move on and replace them. This video is a good primer on the whys and hows.
As an athlete ( Olympic weightlifting ), it is about being in a sprint. I have many goals that are pretty insane, you just have to know when you got to push yourself to your limits and when you should lower the weight and continue working on it properly. Here,I am talking about snatch and Clean and Jerk, not saying that I go with heavier lifts (Squats, Deadlift, pulls) instead of proper form haha. But of course for someone that is only training for himself, it is a little bit more about a marathon Ikr.
@@nathanlessard5603 Actually, I am a big admirer of the Olympic lifters. They are the greatest in my mind. It's interesting to hear your take on it as being more of a sprint. To me, the greatest feat of strength is the clean and jerk. It's a very heavy weight sitting on the floor and ends with the lifter holding it high up over his head. It's the most complete lift and is heavier than the snatch, which is also very impressive. You know, it's funny, but Arnold Schwarzenegger, who is probably the greatest of all bodybuilders, can clean and jerk about 298 pounds and he weighs around 250. Russia's woman Olympic lifter, Tatiana Kashirina, has clean and jerked 425 pounds and she weighs 225 pounds. Can you imagine her walking into a gym and throwing the weight around in front of the big bodybuilders? Their faces would drop off. ha ha.
@@rm9308 So maybe in some particular guy's case, he should not be doing bench presses. Maybe flies. But there are guys who do benefit greatly from doing bench presses. Maybe it's about reducing the intensity of bench presses or going about it more slowly than just giving up on it.
Then you realize every single exercise can cause injury and you quit. Videos like this do nothing but ruin your perspective especially as a beginner. DUDE. You can literally crush your neck from a bench press or tear a bicep with a deadlift. Nothing is safe. So... stop worrying...
@@MarkBrown-ku5jx I did listen, but if you're worrying about things like that why not worry about the bar coming dow on your neck or chest and crushing it when testing your 1-rep max? (which happened to someone who KNEW what they were doing)
I mean you should avoid relying on machines anyway but plenty of machines are fine, just hip, leg, and ab machines are already hilariously dumb. You get way more in what you actually use in those muscle groups when you add natural ranges of motion. Legs need stabilization, abs need stabilization, hips need stabilization. Focusing on singular muscle groups is how you end up fucking yourself even if nothing explicitly goes wrong in these muscle groups.
Don’t go to the gym. The only way to build practical strength is to go to the woods. Punch trees, rocks and wild animals. There’s no point in any other workout.
This is one of the best fitness channels on TH-cam. I have a bachelors of kinesiology and I agree with almost everything this guy says in almost all his videos.. he gets straight to the point and talks about debated topics, weighs out the pros and cons very well yet gets to a conclusion. keep up the good work.
Switched from regular squats to smith machine due to knee and back pain. It allows a smoother workout for me with little or no joint pain. I feel like leg press is a great way to destroy your legs at the end of a lift without the pressure on your knees and back as well. I agree with his assessment that you benefit from regular squats and leg press alternatives. But, I tried for many months and can’t avoid it. For me the long term solution is smith machine squats, body squats, hex bar deadlifts, and leg press. You younger people can handle the other crap. My old joints are too sensitive to do regular squats with weight.
@@lmdoinraysmom Which is why some of the smith machines have a slight angle inwards, smith machines are the same as any other machine, not as good as free weight but they target a specific muscle and doesnt use other muscles as secondary stabaliers.
ElyTheProphet the main reason is that a machine forces your limbs to move in a restricted way, the same thing happens with the upright barbell rowing. Your joints and limbs do not follow a natural path of movement which put undue stress on them. Another factor could be because some people tend to load too much weight when using machines simply because the machine keeps the weights stable. But use whatever keeps you happy.
I can add to the leg curl machine (11:41)....A collegue at my work did this...and destroyed her knee in such way that she ended up in a wheelchair. I really recommend this guy for his advises. And if you EVER use something as that leg curl...it is not mentioned in the video....be 200% sure that the rotating ax of the curl is EXACTLY in line with the rotating ax of your knees. But stilll I do not recommend this..Even when the correct rotating ax is set in this machine...how do you know that you do not move halve a centimeter during your exercise, which would place you immediatly out of line.
@@cimarronMC I used to do this before the pandemic when gyms were open. When I rejoined the gym 7 months later, I had become very busy in life anyways so I now go to the gym and do basic exercises simply because I just dont have the time anymore to do e very possible excercise I used to do. Sometimes I wondered if i should get back to deadlifting or leg presses and what not, Turns out, this is saving me lots of trouble! Hahaha perfect. I'll just keep sticking to those basic excercuses like bench press, inclined, dumbells, cables, and some calisthenics here and there
Ultimately, we decide for ourselves, mostly through trial and error. The error part usually resulting in an injury. I'm 65 and have been lifting since I was 25 and although that in itself doesn't make me an expert, I can say that through "trial and injury" over the years, I've eliminated all 10 of these exercises (and more) from my routine. That's my endorsement. So you naysayers take heed...just because you have yet to be injured by an ill-designed exercise, doesn't mean you won't be eventually. Many of these exercises were developed during the infancy of modern sports medicine and have become outdated in terms of correct biomechanics. IMHO
I'm only 58, so I had only eliminated 2 of these (upright row & behind head press) through trial, error and pain. i'm able to lift more often now. As muscles got stronger, weights increased, but I started to have pain in back and knee. I can see that 5 of these exercises were doing the damage. From now on I'll stick with the compound barbell work and NOT g-r-I-n-d out the last extra reps.
Why would I want to listen to some mumble rap? I'm here for his information which I find very useful. If you're annoyed by his speed of talking no one is here to stop you from clicking away. Cya!
The guy in the video talks slowly in the video; when you switch to 1.5, it's still clearly understandable and all the content is presented at a reasonable pace. I found this comment very helpful. Thanks Vitaliuz.
I’ve been working out the last 7 months and getting deeper and deeper into fitness and I’ve lost a lot of weight but I’ve encountered a lot of strain and light injury along the way. I regularly do at least 5 of these exercises and never knew this information. All of the pain and discomfort you showed in this video is every last one of my problem areas and I wear sleeves and braces to keep them good, but I whole-heartedly think you just saved my joints in one video. Not only pointing out why these exercises are a problem, but you also gave alternates to work those groups as well. I’ve watched many of your videos already but you’ve just gotten a subscriber for life! 💪🏿💪🏿💪🏿
he forgot to mention that there are smith machines that are vertical 90 degres and you can do squatchs safetly in that ones, abduction machines are actually safe the problem is the user, people take their backs off the chair while doing and then becomes a very dangerous exercise, and you can say the same thing about the leg press, mainly wrong use of the machine
Bro thank you so much. My lower back has been killing me. I’ve been using those ab machines thinking they’ll help strengthen my core to help with the issues…. Little did I know I was making things worse. Thank you so much brother. I’m subbed btw
Those hip abduction machines have only helped me, and I've had many back issues. It gives me lower stability and it works as a great warm up for your squats.
Agreed. All other exercises I agree are potentially dangerous, but I've experienced nothing but benefits with the hip abduction machines. I usually have tight hip muscles and the two hip abduction machines often allow them to release and strengthen, which in turn help my lower back stabilize.
Thank YOU, I like everything you had to say here and I'm a big fan of natural range and free weights. But then, I train for practical strength and conditioning, not for show :) Last thing I want at my age is an injury from an impractical exercise move. After years of "goofing off" I'm getting back into strength training and you've provided lots of food-for-thought. Over 20 years of military service where we trained as part of our daily routine... sad to say, we did a lot of these "behind the head" moves... unknowing. wow.. I really gave some bad direction to my guys... the behind the head lat-pulls were something we all did very heavy. Eye opening. thanks and thumbs UP.
Frederick Dunn after 4 years in the military at the ripe old age of 23 I had to have hip surgery to repair cartilage that I tore the crap out of. Knowing it was torn my command still had me doing steep hill sprints, 5 mile runs, heavy weight exercises until a month before my surgery. Biggest regret was not advocating for my health, it’s taken me two years and a lot of research to workout properly. I face palmed at so many of the things he said in the video because it was a lot of things I’ve tried and decided I didn’t like because it would tweak my hip and now I understand why 😂😂
Your PT instructors should have had your back better than that. I hope you're doing better now! I never ever pushed my guys to the point of injury and if someone did have pain that wasn't due to growth and physical training, we sent them to medical asap. Some guys would ruin themselves trying to "make it" it's our job to notice and get them out.
Kate R 23 ripe old lol but yea unfortunately military doctors can be Shitty. They think Tylenol fixes everything and always assume that its just your form that's causing pain. There are many people who lifted and worked out before joining the service but they are gonna assume you didn't or just lazy and want a profile. Trust me when I say half the time when you to go medical and the PA has a ranger tab, expect him to tell you that the pain is natural and they prescribe you some icey hot. I rather us my own money and see a doctor outside doctor. P.s hope your injury is better now.
There's nothing wrong with pulldowns behind the head. Been doing them for many years with no problems. You definitely have to lift lighter than from the front, that's all there is to it.
Tech Master mil press (aka strict OHP), is a basic compound movement and very functional. Guys with a good strict ohp usually have a pretty good bench, but the reverse isn't necessarily true. Kinda how you your front squat rocks, so does your back squat, but the reverse may not hold.
@@BigBadJerryRogers Doing exercises behind the head (pull downs, shoulder presses) can cause shoulder injuries after a period of time. It is not a natural and smooth motion. The humerus rubs against the labrum in the rotator cuff and can eventually can cause a labrum tear. Behind the neck pull downs can also damage the anterior capsule of the glenohumeral joint.
@@charlescardenas5432 are you aware that Arnold Schwarzenegger still does pull downs behind the neck at his age? There's plenty of video of that if you want to see. But I'm sure you know better than the multi time Mr Olympia.
This guy is a hero, saving you from injury is the key to growth, those machines are cool but does more harm than good and I heard that they were really made for older people that don't have much mobility.
The mentioned exercises rise the probability of injury but it's still a probability and not 100%. So, you might have been lucky thus far but you didn't prove anything...
There's a lot of good stuff here. I never do the behind the neck stuff, but I've done every one of the exercises Max mentioned for close to 40 years with no issues. Understanding the dos and don'ts (i.e. proper technique & how to adjust the the machine) goes a long way to avoiding injury.
I totally agree, I've been lifting weights for 20 years and never had an injury doing them exercises it's about controlling the weight with proper form. I use to compete years ago the Smith machine and leg press help my legs out a lot.
I do several exercises on this list without realizing or understanding why, alternatives and mechanics. I’ll be making corrections immediately. Good looking out.
Heavy weighted leg extensions have placed me in line for two total knee replacements. Be warned! Thanks for the other advice too, before I do any more damage to myself. I love your clips, excellent information, well presented. Cheers from Australia!
The upright row is a perfectly fine exercise. If it is done correctly then you will not experience injury. My dad has been working out for 45 years, and done this exercise, and is perfectly fine, and has never experienced shoulder pain at all.
Really wish this video came out years ago. I was a fan of all these exercises and did them regularly, only to experience all the pain that follows with them as mentioned.
the pain has direct relationship with warming up the body before excersicing. "a squat is a movement that was performed daily before the invention of toilets" this guy is a genius
There’s a lot of incorrectly trained people at gyms doing these and that’s how it spreads so don’t feel bad. They’re all generally easier than free weight exercises so its tempting to do them too
Completely agree on the Leg Press. It destroyed my lower back when I was pushing 300 kg the other day and now (even after almost six months) I still feel it when performing squats/deadlifts.
@La G Well of course lol, as well as your hamstringes and glutes. But using the Leg Press I injured my back because I was putting too much stress on my lower back when pushing the weight.
If you press your lower back into the seat and grip the bars, you shouldn’t have a problem. I had back pain doing Leg Press, but once I ensured my back was planted into the seat and my hands gripped the handlebars, I was able to lift more weight without support of my hands on my knees, and my back never hurt from it again!
+ Grimsler Just make sure you do not use the Smiths Chips Machine while eating chips. Also take care on the beer keg press as it can hurt your shoulders.
Bro we need more alternatives for leg press, leg curls, and leg extensions. You just killed half my leg day.
Same !
So long as you use them as burners and not going heavy, i think youll be okay
Squat
yes please
@@IamLotion so I think I should use them for light reps in the 12-15 rep range right?
I appreciate that he gave alternate exercises to do, instead of just saying "these are bad, don't do them."
Yea he’s very thoughtful
Exactly
He's a really good man
Great take:)
Fully agree
#1 Exercise to avoid: Selectorizer Ab Machine 0:44
#2 Exercise to avoid: Behind the Head Shoulder Press 3:13
#3 Exercise to avoid: Smith Machine 5:05
#4 Exercise to avoid: Hip abduction and adduction machine 6:43
#5 Exercise to avoid: Seated Torso Rotation Machine 7:33
#6 Exercise to avoid: Upright Row 8:15
#7 Exercise to avoid: Lap Pull Down Behind The Head 9:45
#8 Exercise to avoid: Leg Press Machine 10:44
#9 Exercise to avoid: Leg Extensions & Leg Curls 11:41
#10 Exercise to avoid: Back Hyper Extension Machine 12:19
You're a saint
The Real MVP
It’s in the video description
@@user-ck5hp1cy8o don't work on mobile mate
Zakwan I’m currently holding my phone as I watch it
I have no idea what I am going to do at the gym now 😂
Indeed, scaremongering.
pushups and dips
and pull ups
😂😂😂😂 Same bro
Squat dead bench pullups legraises overhead press dips
Weight machine companies hate this guy. Find out why
It's a business, so what else it new?
Cuz his channel is giving eronious information
And your spelling is erroneous as well, dummy.
When will TH-cam add the laughing emoji? 😂😂
@@sheepledtotheslaughter4917 what? spamming crying emojis isnt good enough? Fuck off kid, what's wrong with lol or haha.
Basically a big middle finger to planet fitness
BASICALLY
Dude I was about to join Planet Fitness just this week. Took a free guest pass and found....no free weights. Their reasoning was they don't want to discourage people new to working out. Anyway, first and last time I'll set foot in a Planet Fitness.
Well...good thing I work out at home.
Lmfaoooo
Yea no shit. I still go there only because I go at 3 am. There isn’t any gyms in my area with those hours and I don’t have to wait for all the bros to get done.
I injuried my lower back watching this
😂💀
😂
Lol
😀
leonardo di curzio 🤣🤣🤣
I’m 44 years old. From the age of 16 through my early 30s I spent most of my time at the gym performing every exercise that you just said could be bad for ones body. I now have a damaged back, knees, elbows, wrists and shoulders. I sure wish I had this information when I was younger.
even you avoid these exercises, you'll still ended up like this if you spend so much time in gym. Body is like a car, you drive it too rough, you damage it.
@@brnzhut u weak, bruh
@@brnzhut not true! with muscle maintenance and proper care before and after a workout.
like one doing proper all around maintenance on a car it'll last you a long time.
Jason Creager sucks for u bald ass nigga
Jason Creager you should’ve stretch.
Stretching isn’t just for ballerinas and gay men you know.
Imagine this guy opens a gym and there are only benches in
benches, squatracks, dumbells n barebells, basically all we need. Maybe lat bar and row too? Some resistance band, kettle and medicineballs.
I think he does own a gym but I could be mistaken
😂😂😂😂😂😂😂😂😂
Do you own a gym?
@@tingsborg9375 yea basically all you need, but if that’s all your gonna use why even go to the gym to begin with. Just buy that shit for ur basement.
Stop spreading this info the free weights are already over crowded at my gym all damn day
xTheNameisEthan it’s cheaper to buy your own weights and workout at home and run in your neighborhood fuck a gym
Don’t worry, people who do these exercises are too dumb to realize the damages they’re doing to their body. I know people who swear by these exercises as it has “improved” their posture and figure. You’re still going to wait your typical 10-15 minutes, but no more than that.
Santos 66 probably, unfortunately I don’t have the money to invest into hundreds or even thousands of dollars into weights so my lil 10 a month is gonna have to do for awhile lol
Get resistance bands.
Santos 66 facts since the virus I have started at home and prefer it a lot more no wait times no loud grunts
It’s crazy to see how terrible gym knowledge was 5 years ago lol
Yep. Almost everything he said not to do is backed by science
@@markohara828 what to do then ?
A lot of people still do these excercises
Totally
Everything he said is true 😂
Damn, my leg day went from six workouts down to two workouts after watching this.
Jesse Biedlingmaier right?! 😂
Simple is the best effective.
doing squats for your entire leg workout will literally produce maximum leg development over time and is the most functional movement you can do for everyday life, manual labor, sports, and just about everything else. All the other bs like smith machine, leg press, single joint exercises, and machine exercises are inferior and are a waste of time. To add variation, you can do deadlifts, front squats, and box squats.
something to note about the leg extention and leg curl what he said pretty much is that isolating those muscles is unnatural and you cant use those movements in everyday life.
Like I ll need to squat with 20-40kg at my shoulders or pretty much any of the exercises shown. I am not doing and not planning to do any manual labour so I guess based on the video most people should just improve flexibility and some fundamental strength instead..
Lmfao
would have been nice if you showed some more alternatives
Zeltos he did ?
@@jeffwood5897 "some more"
I was about to write same thing
Do face pull for shoulder in place of upright row
How about do research lazy... 😂
1. Ab machines
2. Behind the head shoulder press
3. Smith machine
4. Hip adduction & abduction machine
5. Seated torso machine
6. Upright row
7. Lat pull down behind head
8. Leg press machine
9. Leg extension & leg curl machine
10. Back hyper extension
Add timestamps next time you do one of these for even better comment, but thanks anyway!
Jayden Eveleigh you are right, it would help. Thanks for reminding me. I will do it from now on.
Thanks . My friend
Thanks for the list. I stopped the video after number 3 as he was taking soooo loonnnggg to get to the point.
Thx
I've also gotten a ton of gains and no injuries using the hip adduction and abduction. Same with the Torso rotation and I've been a ton of clients on all these, many in their 60s and 70s. They are all fine, in fact they are all doing better with less back pain.
Thank you. there was a few thing in here that made me question why they let him do this video.
The moral of the video is...do exercises that promote natural range of motion???
Pretty much.
He meant have good and frequent sex !!
Basically, avoid machines, do as many free-weight exercises as possible
I also thought so. He should've given more alternatives for the exercises mentioned like that for the hamstrings foe example.
Man versus machine
Lol
When your high school gym was safer than planet fitness 😢
Planet fitness is a place where people go to make it look like their working out
No way bro. High school weight rooms are injuries waiting to happen. At least the ones I've been to. Kids are pushed to hard by their peers instead of lifting what they can handle. The coaches dont even offer any advice about lifting weights.
@Deku you just seem like that one dickhead student who us just begging for attention and approval, just let the teacher teach and if students want your help then help them, dont interrupt the class and teacher because "you know best"
@Deku just shut the fuck up man
Deku stfu
And i think Personal trainer at my gym need a Personal Trainer.
LOL yes... same here.
That's because you can become a fitness instructor in 5 days ruined it all, hence why I got out the game
Vitamin See for real
Same, at my gym there is a total of 6/7 people working there... From them only 2 have good tips and tricks, the rest are just spotters in my eyes lol
PS. Even with those two I disagree on some things, but I can see why they believe them
Vitamin See hahaha
The old-fashioned powerlifting exercises (squat, deadlift, overhead press and bench press) are a really solid foundation for building functional strength. I supplement those four with pull-ups and bent-over barbell rows, and I feel like I get a complete workout--and only I only do three of them in a single workout.
Fitness culture is promoting over training. Mike Mentzer trained once a week and won competitions. Clearly he was on to something that is heavily overlooked: the rest time AFTER your workout.
@@KuntaKinteTobywouldn’t take mikes advice fully by doing less than 5 but his idea is in the right track. 20 chests of 8 chest exercises is complete BS.
Same with all the an circuits going around
What about body builders who don't care about functional strength?
@@eplatamx2017 It's obviously different for them. But that's a specialized situation, and anyone starting bodybuilding should first establish a modicum of functional strength.
@@Sebo994 Yea I think Mike started to run the risk of under-training, but he has the right idea for sure. Do the amount required to cause muscle growth, then recuperate. Repeat.
It's been 6 years... And rotor cuff injury cause of the exercises which he asked to avoid....
Listen to him...
Trust me
HE'S ABSOLUTELY CORRECT
Currently suffering from a thigh joint injury from doing the stupid hip abductor. I only used it once out of curiosity and I've been injured for months. :(
Yes, this is why I cancelled planet fitness.
eon001
Lmao wtf
You are a weak Indian
@@mustafarasooli2958 guy in this video is not an indian ... So shut up bitch
After 10 years of total bodybuilding, 15 years of hockey, 4 years of Muay Thai and mma and a sprained rotator cuff, many wrist sprains, pulled muscles and 2 herniated discs later I’ll tell you this guy is pretty much spot on.
no he's wrong about some stuff
Ernesti Echevalier Child prodigy what is he wrong about?
Sure, if you're that fucked up he is right, but for healthy bodies he is wrong on some things.
خ
Too bad that you do not write what he is wrong about.
Can you make a video showing the alternative exercise to replace those that are dangerous for us?
Can someone trein for me, please?
Free weights are perfect substitute. Deaflifts, pulups, dips, push-ups, bench press, bands, pilatess balls etc
@@brucele2776 Tried that and it only seemed to make my left arm bigger. Am I doing it wrong?
@@VestigialHead use the right hand
@@brucele2776 I just asked my right hand man to do it for me and he refused. He says I am not paying him enough for that shit. I am confused.
I had a knee injury and used leg curl (from very low weight to higher through weeks) and it helped me a lot to gain power without pain (together with other free-motion leg exercises)... therefore I think that it's more about proper technique and precise motion when doing this particular one. Of course I agree that many locked, unnatural movements with gym machines may cause harm and are not good for health (like e.g. the seated rotation machine etc.)...
Well the first thing he does says about these machines are you should avoid them unless you are rehabing an injury (your case) or a bodybuilder.
seated rotation must be banned!!!!!!
PREACH, Brother!
Damn, there’s goes my ENTIRE gym routine...! 😫
da Mana beta
da Mana stay safe bro 😂
Every day is abs day? :D
kkkkkkkkkkkkkk Same here, man. I'm just going to see one of those videos that recommend us to do all these exercises we should avoid and wait for the best. Meet you in the hospital in 10 years. See ya.
@@Mario-su1jz if ur still using labels like "beta" you deserve a spanking from me and your dad
I'm glad he didn't say anything about lifting beer bottles. Whew.
hahahaha
My greatest fear is that beer bottles get blamed, for stuff lije this
LOL
Thats horrible lol
This comment speaks to me
I spent years. Literally years... 25-30 years doing all these day in and day out. I am only 59 and although I would not attribute it solely to these exercises ( I have had many hard on the body jobs over the years), but I now have a VERY serious case of Lumbar spinal stenosis. I am in a high degree of pain at every moment of every day. The only relief I get is sitting down. I would trade every muscle I ever built to reverse the debilitating situation I am in now. We did not have guys like this around back in the day evaluating the methods being handed down. So take heed.
Decade's
@@marciboy9401 decades
@@jigneshganja yes
“They never told us till the 80s” Junior Soprano
I've been a pt for 30yrs I can assure you machines and resistance bands is brilliant for 35+yrs any younger than that listen to this guy use free weights as much as you can.
Inc leg press machines they will hinder your movement in the long run.
I’m extremely grateful for this video! I have a two decade old low back disc injury. I’m always trying to figure out how to support it and did not realize some of these exercises were so bad for it to begin with. Thanks again!
thankfully I avoided all those exercises, because I never exercise 🙊
Wow, you really have nothing to do when you don’t exercise and you spent 14 minutes watching a TH-cam video about exercise. You must live with your mother.
@@scottwidiculous I watched it because I don't like the fact that I don't exercise and I want to change that genius.
right on brother!!
@@lerevenant5404 hey u should exercise I'm only 13 and I look as good as a body builder at least that's what's my friends say but u should though
scottwidiculous thats a retarded diss 😂
I had had some serious hip and lower back issues that were cured by using the dreaded hip abduction and adduction machine. I used low weight, slow reps, and stretched beforehand. I have an offset lumbar with stenosis and a bunch of other old back injuries. I could not believe how much better my back and hip became after using these machines. The real issue with these machines is that people use too much weight -- a point this video makes very well but that might be missed by someone who just wants to dismiss this machine outright. But without these exercises my pelvis feels crooked and my hip pain is screaming. My case may be unique as my old injuries also prevent me from doing heavy squats and deadlifts. So when done right, the hip abduction and adduction machine can benefit someone with specific issues like mine. This is probably why women like it so much. It hits the glutes and compliments their other glute exercises. But I recognize that for a guy who is healthy and injury free, nothing beats heavy free weight lifting with proper form.
Well said, Hip abduction machine is needed for me as my glutes are soo weak and I use low weight high reps with this with control form and it help me build my glutes using this machine along side free weight
Wow, you just gave my reply. 3 years of physical therapy for my hip injury did nothing. Those 2 machines plus leg curls, all with fairly light weight, finally did it.
I swear your supposed to do stretches after your workout not before
I'm going to assume you are talking about the good girl and bad girl machines
I'm also finding abduction and especially adduction amazing therapy for my 4 years of groin pain, hip pain, leg pain, gout, plantar fasciitis, high blood pressure obviously I'm using light weight and plenty of pulsing.
My leg routine have been butchered :')
H3ct0rXZ I do squats and calf raises on the smith machine, leg press, leg curls and leg extensions. 😂😂 looks like we’re just doing box lunges bois
I have a lower back injury. I can’t squat or deadlift. What should I do for my legs?
@@EditingWithPopPop he did say the machines are okay if you're recovering from injury
@@EditingWithPopPop work on 1 leg squat
H3ct0rXZ so has your grammar :O
8/10 explanations are "I pinky promise I have seen people hurt themselves using this equipment, so you should completely avoid it at all costs" This video is very misleading to people that are new to the gym.
Totally agree. Some exercises I agree on the effectiveness and risk of injury. Like the exercises going behind your back. It is extremely controversial, if they are worth doing under experts. But this guy is behaving like he knows the truth, which is in fact not true, if you have some intellect to use the Internet for scientific purposes.
He is really giving wrong advice on the other hand and is biased at all costs.
Like everyone, who isn't one dimensional agrees, that alot of these exercises have alot of value, but they just need to be done properly. While every other exercise he recommends also can be done properly, some easier than others of course. Besides that, all these exercises who were designed for the purpose of working out aren't just without a purpose. These exercises wouldn't exist otherwise besides some of course. Machine were created with expert knowledge and scientific research. Doesn't mean, people use them wrong. But that isn't the point.
And machines and free weights both serve their purpose. It is not a hidden truth, that free weights generally are better for body control, but for beginners machines are usually easier. Doesn't mean, you make more progress by free weights.
@@jamomoritz6763 "worth doing under experts" you realize humans have been doing all sorts of movements like this for tens of thousands of years? the human body is far more resilient than the video would lead you to believe
@@noahmarosok8168 true 👍
It's true. I was told a bit too late by a world renowned body builder that it all about Risks Vs Gains. There is nothing to gain from behind neck press.
And the risk of injury is high. I've had one shoulder opt on and the other is now playing up.
Before this happened I would do 100 press ups every morning. Now I can't do five before pain becomes unbearable. This injury happened 10 years ago and I'm still suffering the effects so be warned. Listen to this guy and stay safe.
William Kildea
I'm not fussy. I eat when hungry. Drink when dry.
If the whisky don't get me. I'll drink till I die.
You and me both bro .
Curiously, I evaded all those exercises by pure intuition without knowing their risks. But as soon as I felt it was "unnatural" or uncomfortable or it hurt in an unnatural way, I discarded it.
Good video.
You are one of few people these days that can listen to their body.
Same
Same here. Never liked any of those
confirmation bias much. There was nothing wrong with leg curls or extentions, rewatch the video and you ll see he gives 0 reasons as to why those exercises are bad.
Aside from "they use only the knee which is unnatural" duh.. it's an isolation exercise it's made to isolate. There is no info presented that claims that if you take squats or running and you isolate-tly look at the knee joint you ll see something else from the actual isolation exercise of curls and extentions.
Then he says "unless you wanna be a bodybuilder". Being proper weight, walking, swimming in the summer and eating healthy can give you all the natural capabilities you need in your everyday life unless you are a construction worker. The majority of people going to the gym are going for esthetic reasons, since even without those exercises the soreness and energy loss will make you less capable than without the gym in the first place.
Just like sex which you also thought was unnatural!
9 out of 10 of these can be summarized - use free weights instead of machines
so all isolation is baad mmm'kay?
Isolation isn't bad. You can isolate properly with free weights. What's bad is machines that isolate you into the wrong position.
You dumbasses are taking his comment the wrong way
@ that's because they are all filled with men cum!
I think leg press, leg curls/extentions, back extentions are and hip adduction are all great exercises. If you wanna build muscle its almost necessary to isolate muscles with those machines. Also hip adduction really is helping with my stabilising muscle so I can squat heavy without having balance problems. Only thing about those machines is that if you have some problems avoid them but if you dont use them the right way to get the most out of your workout.
It’s good for building muscle but it’s not good for your body
@@calebdelacruz40302Everyone’s body is different. They react differently. Hence why a certain exercise is good for one person but not good for someone else. Another factor in place. As long as it is controlled and the form is good, shouldn’t be a problem.
I agree because John cena does them don't listen to this lame jabroni
Came here for this. I implement all of these in my workouts, and they've been imperative for building strength and muscle mass. Don't overload, maintain slow, controlled sets with good form, and they are game changers for your routine. Perhaps this video was meant for amateur lifters, because this had the most amount of lifting tips that I've had complete disagreement with on this channel.
@@lunacy5510 hypertrophy
Sound advice i am 59 and used to do some of these, hence months of rotor cuff pain. Listen to this guy.
I think anyone who’s subscribed to Athlean X already avoids all these exercises but glad he gave more in depth information on why these don’t work to your advantage
exactly. he even pointed out some that I didn't know about
Yeah, mah boy Jeff Cavalier got backed up by him.
this dude just ruined my whole life...
How?
@@geosanchez2660 because all the exercises I love doing he advised against.
@@theskeptic8489 I hear ya. I think I got fucked up by the up right row, won't be doing that one again. He is not the only one who had advised against doing it also.
Then find other exercises, it’s not the end of the world smh
@@theskeptic8489 dont worry about this fools advice. He cleary is a lifter not an athlete. Just do what makes you feel good
I'm not sure about leg curls not having any functional use. Lying leg curls sure, but ever since I started doing seated leg curls, I've found I can really slam shut the recliner leg rest with more strength than before
You’re right, the seated leg curl can make you use more weight and makes you stronger in that position.
@@franklinbradfield9131 that's hamstring strength more the quad strength.....lol
And just like that, in 14:11 minutes, weekly leg and back rouitines have just been butchered.
Just use barbells
@@-_-1937 good advice, except there are 15 powerlifters at the squat rack and they rest for 15 mins each for god knows how many sets
Mine too. The problem is going to be that it’s hard enough already to get access to the free weights at my gym. Always being monopolised by the body builders. That’s actually why I built my routines around the fixed weight machines. Eh, fuck it... I’m over sixty now anyway. Time to just give up and pork out!
@@arian3837 iam a powerlifter and only in my max over all god like rep i would like a 15 minute rest but if ya gym had not enough free weight then just move to a powerlift gym
I agree with everything you said except about leg extensions and leg curls. They definitely help strength, shape and size.
He never said they didn’t
@@henryguillen7277 yes he did. He said they weren’t a good excercise for size I believe.
@Sam right and I don’t agree with that statement.
@Sam cycling is good I use to do a lot of cycling myself.
Yo Micky you could always start a competiting channel, yea, na. I wouldn't. Id just look for something good to say instead of trying to nit pick this undisputed pro.
man looks like ramos mixed with otamendi
True
that's so spot on
Great name. And I agree
And aguero
Lmao
As a BJJ practitioner I love the adductor machine, it works your guard so well.
Leg press too
Basically, do not use machines other than a bench, a pull up bar and barbell. You dont need fancy equipment to get stacked.
Totally, and I keep all of those and a few big kettle bells at home for conditioning, no more gyms and poseurs in spandex/lycra for me!
most things he said in the video are incorrect if not seeking to clickbait.
@@hplovehandle Ahhh, but the eye candy.
@@chuckcap6878 true, true
I have used some machines for years and never had a problem. All this depends on the person and if they are doing the exercises right or not.
I’m doing all these exercises tomorrow!
agreed. I see a huge difference in my legs when doing leg extensions. I think the hyper extension is fine, just use your body weight and don't push to complete failure and stay level, just do it so it is comfortable, 70% effort.. Everything doesn't have to be all out to get results.
James what’s the point of doing the exercise if you not looking for results makes no sense lol
Santos 66 that’s not what he meant dumbass
lower back left the chat
Santos 66 how is 70% effort not going to give results dumbass. just think about it
Leg day has been officially butchered for everybody😂, now we are going to only do squads😂
He left use nothing robbed our leg press and favt leg extension
My trainer has me doing upright rows, leg extensions and hamstring curls lol.
@@moonfang6984 your trainer is stupid lol
Are calf raises necessary btw? I still do them every leg day.
@@moonfang6984 I saw a "trainer" almost kills himself the other day, mismatch loading a bar for squats, and then adding resistance ropes. I thought it was some new guy in the gym, 45 mins later I saw him trying to train a person. I can guarantee you his trainees won't learn how to properly workout
Commenting while wearing a wrist splint, ligaments in my wrist connecting the ulna (forearm bone) got torn because of upright front rows. Its such an unnatural twist on the wrist especially when you get stronger and start to carry more weights. Now i cant work out my upperbody for 6 months, making me lose almost all progress ive made. Please stop doing upright front rows.
To sum up the whole video: Don't use machines because they put you in a locked range of motion!
I think he meant that too
I am not using them because I cannot afford them. But good to know I am not missing out on anything. :)
I wouldn´t say "don´t use machines", but in my point of view some of the machines are only good if you want to be a bodybuilder and grow a lot of muscles (still I believe that limited range of motion is not good for your body). If you want to be and look fit, I would suggest things like calisthenics.
Actually he did mention a few free-weight exercises as well.
But yes, free weights are generally better than machines.
@0 0 cable machines give you more natural movement than single path machines.
6:22 " A squat is a very natural movement that was performed daily before the invention of toilets..." THAT'S SCIENCE!
It is
Daily done in India, Google desi toilet
But so true!
Toilet are pretty bad designed and cause some troubles because it's not natural to be sit like that.
They still use in China
I can literally here Uncle Ruckus’s voice while reading this 😭
I was worried the tenth one would be, watching netflix while lying on the couch can put great strain on your lower back. Thank fully he has not mentioned it yet
Lol funny thing I’ve read all day
😆
Leg press, leg extensions worked out good for me.
Bench presses and shoulder presses the proper way gave me a bad rotator cuff
Well there goes my entire leg workout
Every injury he spoke about, that you can get, I did get them when I was on my 20s and 30s and use to hit the gym 7 days a week and twice a day. I had back injury, neck injury, shoulders injury and knee injuries. Please listen to this young guy, that I wish this information was around when I was naive and stupid. Thank you gravity information, I am still exercising, not so much, but 3 times a week, and following the information given here, which is exactly the information given by my doctor. Awesome video...
Happy you're still lifting bro
Amen to that. I haven't done most of these (luckily, my trainers seemed to avoid these), but I have done the leg press and legg extension machines. I have permanent knee injuries in both my knees and as soon as I got on them and used the max weight I could do without sacrificing form, the strain on my knee was killing me. So I asked my trainer to give me free weight excercises, as they don't cause abnormal trouble for my knees. So for those 2 that he mentioned, I definitely recommend you avoid them
7 days a week and twice a day? Are you actually insane or is this a joke? If this is true you butchered your own body by not allowing it to rest.
@@paulrayne6602 Not a joke, but the truth. I got huge, and ate like a hungry bull, and had a lady coming to my house and cook me awesome meals from the get-go. Nothing on cans or fast food. But one day, I felt this horrible pain on my left shoulder, which brought me to my doctor, and from that point on, the world collapsed for me. My arms got to be 23 inches of thick muscles but needed to stop. Of course, depression got in the way and had to stop working out so hard, and my friends help me get involved with hunting in the Amazon State in Brasil. If it wasn't for hunting, I don't know what would have happened to me. I just loved pumping iron when young and felt like superman...Back pain, knee pain, and neck pain weren't enough to make quite, was only the shoulder pain that was unbearable... If you young, listen to the instructions and info, and always consult your doctor. Happy New year...
@@cameronbernardo stupid ass straw arms I know your kind very well.
Please fuck off, mate.
7:37 got a spine cancer just watching this
Lol! Same here. I almost threw up at the sight of it 🤮
I remember I used that when I was 15! Was hella fun tho lool
I used this thing one time, felt it instantly in my lower back and said "fuck this, this can't be a legit workout" and never touched it again
omg I know. I didn't know that existed, but just seeing it was like how can that exist. it violates every procedure we've ever been taught about protecting the back when lifting stuff.
I agree with the leg curls and extensions, I stopped those pretty quickly after I first tried them because I noticed they did not feel good for my knees
He could have just said "Only use free weights" lmao
And Cables....
It's still better when something is said specifically
Yep, which is pretty common to hear and at that point you might as well just buy a set of adjustable dumbbells and a weight bench and do it all at home.
Max Maxed all machines are a waste of time
People are more likely to follow advice when they're given reasons and explanations.
my favourite machines are the chips bowl machine and the remote control machine. never had an injury with them.
Filip Sandebert bodybuilders did sooner than obese people though
It's on the inside
Andrea Roll my favorite is the automatic pizza box opener at planet fitness.
Haha you’re fat. Poot...
Mine is the Netflix and Chill machine
I think a lot of injuries occur from out of big egos lifting too much weight to impress themselves and kind of show off to others, too. It's using weights that are too heavy and are not what is needed just to properly challenge and work certain muscles. I knew a fellow who tore the hell out of his shoulders because of that mindset. He's now washed up and basically suffering from chronic pain because of permanent damage. He unfortunately was the one who introduced me to bodybuilding, which ended up with me getting hurt because of doing it his way. I ended up dropping out and it wasn't till many years later before I got back into it with the better advice of people showing me good form and focusing on that pump without trying to be some kind of ridiculous power ass. I also increase the weight on some particular exercise very slowly over time--it's about being in a marathon; not a sprint.
And that's it in a nutshell , you've hit the nail right on the head , these injuries are because of people not leaving their egos at the gym door and wanting to impress everyone in the gym , i've been down that road and have all the injuries and surgeries and that's all i had to show for it untill i done my own research on proper form and learning when a weight is just too heavy and crazy for me to lift .
No, some joint sjust aren't designed for the movements these exercises require. They're shoddy designs. Better to move on and replace them. This video is a good primer on the whys and hows.
As an athlete ( Olympic weightlifting ), it is about being in a sprint. I have many goals that are pretty insane, you just have to know when you got to push yourself to your limits and when you should lower the weight and continue working on it properly. Here,I am talking about snatch and Clean and Jerk, not saying that I go with heavier lifts (Squats, Deadlift, pulls) instead of proper form haha.
But of course for someone that is only training for himself, it is a little bit more about a marathon Ikr.
@@nathanlessard5603 Actually, I am a big admirer of the Olympic lifters. They are the greatest in my mind. It's interesting to hear your take on it as being more of a sprint. To me, the greatest feat of strength is the clean and jerk. It's a very heavy weight sitting on the floor and ends with the lifter holding it high up over his head. It's the most complete lift and is heavier than the snatch, which is also very impressive. You know, it's funny, but Arnold Schwarzenegger, who is probably the greatest of all bodybuilders, can clean and jerk about 298 pounds and he weighs around 250. Russia's woman Olympic lifter, Tatiana Kashirina, has clean and jerked 425 pounds and she weighs 225 pounds. Can you imagine her walking into a gym and throwing the weight around in front of the big bodybuilders? Their faces would drop off. ha ha.
@@rm9308 So maybe in some particular guy's case, he should not be doing bench presses. Maybe flies. But there are guys who do benefit greatly from doing bench presses. Maybe it's about reducing the intensity of bench presses or going about it more slowly than just giving up on it.
I appreciate the range of motion warning of using machines. Many assume they are safer, but a machine can’t cater to each persons unique body and ROM
After watching this video I may never workout again.
I have already stopped going to the gym after seeing this guy
Omar Ajoor Lol
Ijs
yea like wtf. what can i do then
I think i quit the gym after this and start with calisthenics
Summary: only use machines for upper body, don't do anything behind the head, and avoid upright rows
also doing chest excercises on a smith machine can hurt you
Well said, Juan.
Use free weights.
Dumbell triceps???
@TruthRadioShow I agree. Just dont raise elbows above shoulder height and we're fine. A little more reps with less weight too.
Im so happy he removed all the equipment in the gym and labeled it dangerous now I dont have to work out ...wheph
Honestly this video should be taken down. He made few good points about few excersises, and he is wrong about everything else. Will mislead newbies.
i m neurosurgeon and i m dealing with bodybuilders back injuries every day , you were right with every word .
Mohammed Faiad where do you stand with a reverse hyper
i'm neurosurgeon and i m dealing with inactive peoples back injuries every day
Wow, how'd you become a surgeon so young?
@@R0bert714incorrect english
@@R0bert714 if you're referring to his profile photo, that could be his daughter.
when you sign up for planet fitness, then you come here and watch this video. I guess I can.....pace around the gym for a few minutes...
Then you realize every single exercise can cause injury and you quit. Videos like this do nothing but ruin your perspective especially as a beginner. DUDE. You can literally crush your neck from a bench press or tear a bicep with a deadlift. Nothing is safe. So... stop worrying...
Ali listen to what he is saying the machines limit free range so use free weights and limited those bad machine ones
@@MarkBrown-ku5jx I did listen, but if you're worrying about things like that why not worry about the bar coming dow on your neck or chest and crushing it when testing your 1-rep max? (which happened to someone who KNEW what they were doing)
@@brzo. did they really know what they were doing then?
@@m_i_g_5108 Testing their 1RM. Didn't know if they could even HOLD it up. It came down fast and crushed their neck .It was an athlete IIRC
So stay away from all gym machines and only do free weights. Ok got it.
I mean you should avoid relying on machines anyway but plenty of machines are fine, just hip, leg, and ab machines are already hilariously dumb. You get way more in what you actually use in those muscle groups when you add natural ranges of motion. Legs need stabilization, abs need stabilization, hips need stabilization. Focusing on singular muscle groups is how you end up fucking yourself even if nothing explicitly goes wrong in these muscle groups.
RyanKaufman I hate those leg machines after my leg workouts I’ll use those leg machines just to burn out but I’m going to stop doing it .
Don’t go to the gym. The only way to build practical strength is to go to the woods. Punch trees, rocks and wild animals. There’s no point in any other workout.
Wrong. Those machines are fine. I totally disagree with everything in this video. You just have to know HOW to use those machines.
Even the leg press machine is ok. But putting all that weight (including a human like this silly video) is a bad idea, lol.
Alternate Title: How to cut down exercises of the Leg Day
Drinking game: take a sip every time he says range of motion
I'm drunk
A huc dude shedf if fuckngie dntomy what ghuge taking abuot
I’m ded
@@lowearthsurfer LULW
lirbic and Joint.
This is one of the best fitness channels on TH-cam. I have a bachelors of kinesiology and I agree with almost everything this guy says in almost all his videos.. he gets straight to the point and talks about debated topics, weighs out the pros and cons very well yet gets to a conclusion. keep up the good work.
100% agree👍
Indeed
Says people that don’t have their names associated with the comments. Suspect
Obviously other than Lopez
Oh wow a bachelors in kinesiology. Look out everybody we have ourselves a world renowned expert over here!
Moral of the story, don't exercise, stay safe, play videogames.
Ancek
Preach for the people at the back.
Controllers - Hand strength and endurance
😂😂😂😂😂😂😂😂😂😂
Believe it or not i actually injuried my left hand becauese i pressed L3 too many times ...
😂
Switched from regular squats to smith machine due to knee and back pain. It allows a smoother workout for me with little or no joint pain. I feel like leg press is a great way to destroy your legs at the end of a lift without the pressure on your knees and back as well. I agree with his assessment that you benefit from regular squats and leg press alternatives. But, I tried for many months and can’t avoid it. For me the long term solution is smith machine squats, body squats, hex bar deadlifts, and leg press. You younger people can handle the other crap. My old joints are too sensitive to do regular squats with weight.
You’re probably just squatting incorrectly
@@lmdoinraysmom Or, squats are just easier on a smith machine because you dont use stabalizer muscles to keep yourself stedy.
Dead Excuses well smith machine is awful. It pushes in a weird line of force. Just saying. Just argue with me cause I don’t know what im talking about
@@lmdoinraysmom Which is why some of the smith machines have a slight angle inwards, smith machines are the same as any other machine, not as good as free weight but they target a specific muscle and doesnt use other muscles as secondary stabaliers.
@@lmdoinraysmom great advice to get people injured.
So in the end almost none of the machines at the gym are usable 😂😂
Free weights will set you free!
fane babanu can u guys explain why free weights are better than machines?
ElyTheProphet the main reason is that a machine forces your limbs to move in a restricted way, the same thing happens with the upright barbell rowing. Your joints and limbs do not follow a natural path of movement which put undue stress on them. Another factor could be because some people tend to load too much weight when using machines simply because the machine keeps the weights stable. But use whatever keeps you happy.
fane babanu you dont use cable pec flys bro
I was happy with the video until u crushed my soul with the leg press, leg extension and leg curls machine😢
I can add to the leg curl machine (11:41)....A collegue at my work did this...and destroyed her knee in such way that she ended up in a wheelchair. I really recommend this guy for his advises.
And if you EVER use something as that leg curl...it is not mentioned in the video....be 200% sure that the rotating ax of the curl is EXACTLY in line with the rotating ax of your knees. But stilll I do not recommend this..Even when the correct rotating ax is set in this machine...how do you know that you do not move halve a centimeter during your exercise, which would place you immediatly out of line.
He saved your knees from crushing
@@cimarronMC I used to do this before the pandemic when gyms were open. When I rejoined the gym 7 months later, I had become very busy in life anyways so I now go to the gym and do basic exercises simply because I just dont have the time anymore to do e very possible excercise I used to do.
Sometimes I wondered if i should get back to deadlifting or leg presses and what not,
Turns out, this is saving me lots of trouble! Hahaha perfect. I'll just keep sticking to those basic excercuses like bench press, inclined, dumbells, cables, and some calisthenics here and there
@@WeyardWiz Right on, well said.
Leg press, leg curls, and leg extensions are good exercises, come on!
Ultimately, we decide for ourselves, mostly through trial and error. The error part usually resulting in an injury. I'm 65 and have been lifting since I was 25 and although that in itself doesn't make me an expert, I can say that through "trial and injury" over the years, I've eliminated all 10 of these exercises (and more) from my routine. That's my endorsement. So you naysayers take heed...just because you have yet to be injured by an ill-designed exercise, doesn't mean you won't be eventually. Many of these exercises were developed during the infancy of modern sports medicine and have become outdated in terms of correct biomechanics. IMHO
Same here!
Bill Hood we wiping em hater
Hey Bill, I wish they'd told us 45 yrs ago, instead of , No pain No gain, one more rep, one more rep ... haha :)
This is why physical therapy is slowly on the uprise. Hell is wrong with people. Guess it's all the magazine covers lol
I'm only 58, so I had only eliminated 2 of these (upright row & behind head press) through trial, error and pain. i'm able to lift more often now. As muscles got stronger, weights increased, but I started to have pain in back and knee. I can see that 5 of these exercises were doing the damage. From now on I'll stick with the compound barbell work and NOT g-r-I-n-d out the last extra reps.
Switch to the x1.5 speed when playing this video.
You're welcome.
Why would I want to listen to some mumble rap? I'm here for his information which I find very useful. If you're annoyed by his speed of talking no one is here to stop you from clicking away. Cya!
The guy in the video talks slowly in the video; when you switch to 1.5, it's still clearly understandable and all the content is presented at a reasonable pace. I found this comment very helpful. Thanks Vitaliuz.
Vitaliuz ah tank you
Fucj that switch to .5x
Vitaliuz you sir will be spared when I take over the world
I’ve been working out the last 7 months and getting deeper and deeper into fitness and I’ve lost a lot of weight but I’ve encountered a lot of strain and light injury along the way. I regularly do at least 5 of these exercises and never knew this information. All of the pain and discomfort you showed in this video is every last one of my problem areas and I wear sleeves and braces to keep them good, but I whole-heartedly think you just saved my joints in one video. Not only pointing out why these exercises are a problem, but you also gave alternates to work those groups as well. I’ve watched many of your videos already but you’ve just gotten a subscriber for life! 💪🏿💪🏿💪🏿
he forgot to mention that there are smith machines that are vertical 90 degres and you can do squatchs safetly in that ones, abduction machines are actually safe the problem is the user, people take their backs off the chair while doing and then becomes a very dangerous exercise, and you can say the same thing about the leg press, mainly wrong use of the machine
Po
Bro thank you so much. My lower back has been killing me. I’ve been using those ab machines thinking they’ll help strengthen my core to help with the issues…. Little did I know I was making things worse. Thank you so much brother. I’m subbed btw
Those hip abduction machines have only helped me, and I've had many back issues. It gives me lower stability and it works as a great warm up for your squats.
Agreed. All other exercises I agree are potentially dangerous, but I've experienced nothing but benefits with the hip abduction machines. I usually have tight hip muscles and the two hip abduction machines often allow them to release and strengthen, which in turn help my lower back stabilize.
@Intensity Fit Club Thanks, I'll try that out.
@Intensity Fit Club Wow! Immense advice! Thanks for chiming in. :D
What single leg abduction exercise do you recommend?
My ex always call using that machine "doing her yeses and noes"
so in other words machines suck in general due to the locked range of motion that they put you in
Smith machine is good
No, only this channel because it shows wrong information
@@elcanaldemau why?
@@elcanaldemau Pruebas?
Machines are more helpful then this guy is saying or even knows what he is talking about.
This guy is pure gym bro
Upright rows is one of my strong points and I've never had any injury involving it. I do wide grip I think narrow is shite
You just took away the only leg exercise that I can do...
Squats? You can’t do squats
@@austenwillison8431 my knee aint too good squats rn are a no go 😂i could just about get by with the leg press extension and curl 😭💀
@@Nvbc14 lol well I hope you find something
Lunges where it’s at
You can only do squats on a Smith machine?...that's just searching for excuses...
Thank YOU, I like everything you had to say here and I'm a big fan of natural range and free weights. But then, I train for practical strength and conditioning, not for show :) Last thing I want at my age is an injury from an impractical exercise move. After years of "goofing off" I'm getting back into strength training and you've provided lots of food-for-thought. Over 20 years of military service where we trained as part of our daily routine... sad to say, we did a lot of these "behind the head" moves... unknowing. wow.. I really gave some bad direction to my guys... the behind the head lat-pulls were something we all did very heavy. Eye opening. thanks and thumbs UP.
Frederick Dunn after 4 years in the military at the ripe old age of 23 I had to have hip surgery to repair cartilage that I tore the crap out of. Knowing it was torn my command still had me doing steep hill sprints, 5 mile runs, heavy weight exercises until a month before my surgery. Biggest regret was not advocating for my health, it’s taken me two years and a lot of research to workout properly. I face palmed at so many of the things he said in the video because it was a lot of things I’ve tried and decided I didn’t like because it would tweak my hip and now I understand why 😂😂
Your PT instructors should have had your back better than that. I hope you're doing better now! I never ever pushed my guys to the point of injury and if someone did have pain that wasn't due to growth and physical training, we sent them to medical asap. Some guys would ruin themselves trying to "make it" it's our job to notice and get them out.
Did you guys end up injured doing heavy behind the head lat pull downs??
Frederick Dunn so what u saying is every leg exercise in my local gym is bad for me 😂😂
Kate R 23 ripe old lol but yea unfortunately military doctors can be Shitty. They think Tylenol fixes everything and always assume that its just your form that's causing pain. There are many people who lifted and worked out before joining the service but they are gonna assume you didn't or just lazy and want a profile. Trust me when I say half the time when you to go medical and the PA has a ranger tab, expect him to tell you that the pain is natural and they prescribe you some icey hot. I rather us my own money and see a doctor outside doctor.
P.s hope your injury is better now.
yea, my dad has had multiple rotator cuff surgery's and he & his doctor have said it's likely to behind the head shoulder pressing.
Trevor Daniel had two surgeries anything behind the back is bad not gunna lie military presses in front have made my shoulders a lot stronger
There's nothing wrong with pulldowns behind the head. Been doing them for many years with no problems. You definitely have to lift lighter than from the front, that's all there is to it.
Tech Master mil press (aka strict OHP), is a basic compound movement and very functional. Guys with a good strict ohp usually have a pretty good bench, but the reverse isn't necessarily true. Kinda how you your front squat rocks, so does your back squat, but the reverse may not hold.
@@BigBadJerryRogers Doing exercises behind the head (pull downs, shoulder presses) can cause shoulder injuries after a period of time. It is not a natural and smooth motion. The humerus rubs against the labrum in the rotator cuff and can eventually can cause a labrum tear. Behind the neck pull downs can also damage the anterior capsule of the glenohumeral joint.
@@charlescardenas5432 are you aware that Arnold Schwarzenegger still does pull downs behind the neck at his age? There's plenty of video of that if you want to see. But I'm sure you know better than the multi time Mr Olympia.
This guy is a hero, saving you from injury is the key to growth, those machines are cool but does more harm than good and I heard that they were really made for older people that don't have much mobility.
Whose back hurts from just watching this?
Oh man, I’m in trouble. I should be on a wheel chair by now. Damn it.
Amazon has top brand wheelchairs on sale right now.
Its like smoking, you don't get sick instantly
The mentioned exercises rise the probability of injury but it's still a probability and not 100%. So, you might have been lucky thus far but you didn't prove anything...
Just wait till 40
Accepting is good man , it's help us to correct our mistakes.
So true...Just recovering from a back injury and I just realized that I did all the exercises on the list
There's a lot of good stuff here. I never do the behind the neck stuff, but I've done every one of the exercises Max mentioned for close to 40 years with no issues. Understanding the dos and don'ts (i.e. proper technique & how to adjust the the machine) goes a long way to avoiding injury.
I totally agree, I've been lifting weights for 20 years and never had an injury doing them exercises it's about controlling the weight with proper form. I use to compete years ago the Smith machine and leg press help my legs out a lot.
I do several exercises on this list without realizing or understanding why, alternatives and mechanics.
I’ll be making corrections immediately. Good looking out.
Heavy weighted leg extensions have placed me in line for two total knee replacements. Be warned! Thanks for the other advice too, before I do any more damage to myself. I love your clips, excellent information, well presented. Cheers from Australia!
Here’s a big middle finger for your “FREE” class thingy.
Nice name by the way
@@reubanrajan2679 are you new to TH-cam? A bunch of kids do that. Some use spiders, others strands of hair.
And a big middle finger to James Comey.
The upright row is a perfectly fine exercise. If it is done correctly then you will not experience injury. My dad has been working out for 45 years, and done this exercise, and is perfectly fine, and has never experienced shoulder pain at all.
Really wish this video came out years ago. I was a fan of all these exercises and did them regularly, only to experience all the pain that follows with them as mentioned.
Yup! same here, a lot of the major lower back, leg and shoulder pain I got from these exercises has mellowed out from freeweight routines.
I always got lower back pain from the leg press
the pain has direct relationship with warming up the body before excersicing.
"a squat is a movement that was performed daily before the invention of toilets"
this guy is a genius
I have been doing all these exercises for more than 10 years and had none of the mentioned injuries or pain.
There’s a lot of incorrectly trained people at gyms doing these and that’s how it spreads so don’t feel bad. They’re all generally easier than free weight exercises so its tempting to do them too
Completely agree on the Leg Press.
It destroyed my lower back when I was pushing 300 kg the other day and now (even after almost six months) I still feel it when performing squats/deadlifts.
@La G Well of course lol, as well as your hamstringes and glutes. But using the Leg Press I injured my back because I was putting too much stress on my lower back when pushing the weight.
If you press your lower back into the seat and grip the bars, you shouldn’t have a problem. I had back pain doing Leg Press, but once I ensured my back was planted into the seat and my hands gripped the handlebars, I was able to lift more weight without support of my hands on my knees, and my back never hurt from it again!
@@MH.CLundy-Maurerthat's some good advice
@@MH.CLundy-Maurer that and don't stack too much weight. Go for higher reps.
I quit the gym after this vid. I'm working on my stomach by eating chips and drinking beer.
+
Grimsler
Just make sure you do not use the Smiths Chips Machine while eating chips. Also take care on the beer keg press as it can hurt your shoulders.
I stopped doing these workouts, and my back and my body feels so much better.
the ab machines in my gym are always covered in dust because who tf actually uses those??
Flare Knux I’d change gym, we have cleaners. Lol.
Flare Knux fat people in Planet Fitness
Not really
Uninformed beginners or fat people who think the machines will get them a sixpack lol
Popular machines