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** The WORST EXERCISE You Have Ever Done **

MonStar1023

MonStar1023

New member
I was curious as to what is the absolute WORST exercise you have ever performed... the exercise that you did but completely got ZERO results from. The exercise you didnt feel at all in the intended muscle group.


:D:D
 
I dont think that there is a worst exercise, possibly a stupidest exercise given certain circumstances. For me probably stiff legged deadlifts, without a belt(not that a belt is important) and without proper form, i now have a bad back. Also things like wrist curls when i first started training, i really wish that i had someone or some kind of information resource to point me in the right direction.
 
I'm gonna get fried for this, but mine is cable crunches. I thought I might be doing them wrong, but I had a trainer show me how and I'm usually pretty good on form. I tried them for a couple weeks, close to a mirror so I could make sure I was doing them right. Only thing I gained was a sore back and hips.
 
Too much shoulders, too little chest.

Another one would be bent rows, ever since switching to back supported rows my back is growing much better due to no lower back stress.
 
I am guessing that Cackerot69 is talking about rows on an incline bench but lying toward the incline instead of away from it, using dumbbells. Its like a two-armed row I have seen goes do this before. Personally I cant feel a thing doing rows with support. Bentover rows with a shoulder-width, reverse grip hammer my lats all the way. DAMN! Nothing comes close to really flaming my lats...

:D:D

Then again I really love the incline bench too its always been a GREAT mass builder for my pecs. Everyone is different I guess...
 
Cackerot69

Whatsup bro? I was curious as to what to do if I dont have a t-bar row? I mean I have heard of taking a v-bar handle and doing them off the floor with one side of a barbell if you know what I am talking about. Would these be okay or no? I dont know I would have to sign up @ another gym to get a supported t-bar row.
:(:(
 
I guess you could do the exercise you described before, but maybe try it with a Barbell. You'd prolly have to experiment a bit to get the right ROM w/o the bar hitting the uprights...
 
gymtime,

if you got a sore back and hips doing cable crunches,then your form was not proper on this particular exercise.you must have been arching your back at the top,to feel strain in your back???

anyways,for myself,i would say leg ext's are useless...:fro:
 
I never really answered this myself... but I guess I will... I will DEFINITELY say that leg curls are the biggest waste for me omg. I do them and do them and do them and just totally dont get anywhere at all! Damn what a waste. I mean I can feel it in my hamstrings a little bit I guess but I mean they do absolutely nothing at all for me... standing one-legged curls, seated leg curls, lying leg curls... WASTE.
 
diablo135

Whatsup bro? Yeah I dont do leg curls at all... I like to do dumbbell stiff-legged deads, barbell also, and also with a smith-machine. Lunges seem to work good too. And so do good-mornings a little bit.
 
I guess I would have to say the leg press. I haven't used it for a long time now but it seems like it gives you no real strength or size. Now all I do is squat and do leg curls and extensions.
 
reverse grip french press, the amount of weight i am able to hold in my hands is too low for adequate triceps stress as i am pretty strong using normal grip french presses.

Yes, dumbell laterals, i have found it difficult to make progress with them (with side delts in general).

What worked was to do 3 heavy sets, holding the dumbells in front of you, making speed and throw them up and dont really hold them at the top, followed by three sets of very strict style , starting with dumbells at your sides, away from the body, bring m up under control and hold for a 2 cound, poor some tea and lower slowly.

Other progress in that are came from adding ROTATOR CUFF exercises!!!
 
Yo Tuna Guy thats exactly what I was thinking... heavy bentover rows (Yates style) are the best exercise that I ever incorporated in my back routine. They worked wonders for my lats along with front chins and deadlifts... dont ask me bro.

:D:D
 
They unnecessarily stress the lower back, and oftentimes lower back fatigue will cause you to fail rather than upper back.
 
And what is wrong with stressing the lower back. If your lower back hurts doing bent over rows you are doing them incorrectly. I bent row 120 for 6 and do not need the use of a belt, nor is my lower back injured, although it is stressed.
 
I know I do bentover rows with around 200-225 lbs. and I never have a probem with my lower back hurting... if I do bentover rows after my heavy deads then its a different story but normally my lower back is fine.

:D:D
 
MonStar1023 said:
I never really answered this myself... but I guess I will... I will DEFINITELY say that leg curls are the biggest waste for me omg. I do them and do them and do them and just totally dont get anywhere at all! Damn what a waste. I mean I can feel it in my hamstrings a little bit I guess but I mean they do absolutely nothing at all for me... standing one-legged curls, seated leg curls, lying leg curls... WASTE.
Click to expand...

i'd have to agree, (though i keep doing them even though i find they are useless and its about the only exercise i haven't progressed in over the past 6 months or so:rolleyes: )

i think it has to do highly with the way the machine is engineered... its not made for all size people... (i'm a short, small boned female)...

you were also talking about the t-bar substitue (with the bb and v-grip)... i've been doing these instead of bentover rows lately and YES, they do work.... quite well i might add.. two things to do, don't use 45 plates (you wont get the same range of motion since they're kinda large in radius, use the 35's at the most and more of 'em, (i use 3 25s)).. you can also get the grip thats kinda like a straight bar but has a v dip in the middle (hopefully you can envision what i'm talking about) and use that grip too... changes the focus, i do about 6-8 sets, alternating the grips ...

(i use that small v-grip thing for EVERYTHING on back day... (pulldowns, low rows, bb rows as described above...) i carry around that thing like i own it hehe... the gym only has one too... guess i really should go buy my own...)

as for cable crunches (someone was having probs with them)... i found the way to REALLY make them work for me was to get a step and two risers, place it in front and kneel on it, but make sure your butt is on your heels... the elevation will make sure that you can really crunch low and gluing your butt to your heels, i find, keeps my back out of the pic totally, it's not standard form but boy am i feeling it where i should be...my abs...

okay and the other exercises that are useless for me, well i dont' really do much i find useles... i like hack squats but i always feel like my feet are slipping out from under me, there's not a good grip on the pad on the one at my gym... just starting to get the hang of front squats (love 'em), not a big fan of dips, but i'm slowly getting the hang of them... sissy squats do nothing for me... don't know if thats me or the exercise...
 
The WORST Exercise for is any type of exercise that doesnt involve eating or sleeping...

I like to eat and eat and eat and eat and then go straight to sleep... and ocassionally have MonStar1023 stick it in my mud. (poopshoot, anal hole, bum hole, crevice, rectal ram, hit up the poop)

I LOVE IT!!!
:p:p:p
 
oompha-loompha...
Exactly what I am trying to figure out bro!! I posted a new thread on it to try and figure it out!
 
Wrist Curls

I have no idea why i ever did these. I work on my grip now instead of focusing on my forearms. Pinching the plates and and holding until my the weight drops.... Hands burn and ache but already in three weeks i see a diference...
 
Standing DB curls- never got anything out of those, Incline DB curls-same. Wide grip pulldowns, DB presses weren't effective either.
 
swim4life...

Seriously bro? Wrist curls are great for me but I agree totally that grip work is EXCELLENT when it comes to developing your forearms.. I just started to incorporate static holds into my forearm training..
 
Well currently my routine is...

Monday - Chest/Triceps

Decline DB Press-2x4-6, 1x8-12
"Offset" Flyes-2x8-12
Skull Crusher-2x4-6, 1x8-12

Tuesday - Back/Biceps

Chins-3x6-10, superset: Pull-Over-3x8-12
T-Bar Row-2x6-10
Straight-Bar Curl-2x4-6, 1x8-12

Wednesday - Off

Thursday - Shoulders/Calves

DB Shoulder Press-2x4-6, 1x8-12
Rear Lateral-3x6-10
Shrug-2x10
Calf Raise-2x10-15

Friday - Legs/Abs

Squat-2x4-6, 1x8-12
Leg Ext-2x8-12
SLDL-2x4-6
Leg Curl-1x8-12
Pre-stretched cruches-2x10-15
 
okay and the other exercises that are useless for me, well i dont' really do much i find useles... i like hack squats but i always feel like my feet are slipping out from under me, there's not a good grip on the pad on the one at my gym... just starting to get the hang of front squats (love 'em), not a big fan of dips, but i'm slowly getting the hang of them... sissy squats do nothing for me... don't know if thats me or the exercise... [/B][/QUOTE]

Phemomena
Why don't you try to use barbell hacks instead of the machine. They really work the quads, (especially the vmo) much better then the machine does.

As far as everyone talking about bent over rows, I use about 315 and have never had a low back issue. When I get heavier I tend to straighten a bit, but never go beyond 60 degrees.
 
For some reason, lateral DB raises hurt my Elbow joints.
I still do them even so. I keep the arm a little bent forward to help.
 
a movement similar to tricep kickbacks really hurt my elbows recently

but leg curls....talk about no progress in lifts whatsoever :rolleyes:
 
Don't be silly.

Most 'isolation' exercises are crap - but not all. Things like concentrations and kick backs suck and waste my time.

Leg curls are great IMO.

I'm gonna switch to cable side laterals cause i'm running out of weight on the machine and i feel uncomfortabe doing DB side lats.
 
Cackerot69

If I make this train like you, no volume some intensity I won't feel nothing.

I think that itensity is not only 2 perfects exercises but, some perfects exercises, like four, five for back , and only back in the day.
My best results for back is 6 exercises, 14 sets, I time per week, and only back in the monday.
 
Regular wide-grip overhand barbell rows bent completley parallel to the floor, pulling the bar to your sternum/stomach is a fucking waste in my opinion...

Yates style barbell rows are #1 for back development I think.. underhand shoulder width grip, 60-70 degree angel, pulling the bar to your waistline... are a GREAT exercise...
:D:D
 
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