5 EXERCISES I HATE THE MOST! (DO THESE INSTEAD)
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- Опубліковано 15 лип 2024
- As much as I try to explain WHY these exercises are not that great for gains... gym goers will NEVER stop doing them. ESPECIALLY EXERCISE NUMBER 1... What is wrong with us? haha
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Today we’re going to talk about 5 exercises that need to go away FOREVER, but never will. Some of these exercises are exercises that are just completely useless, and some of these exercises are variations of what you’re supposed to do, but people do them a different way because either they want to lift more weight, or they’ve been fed a nice plate of bro science and they just don’t know better. After today, hopefully, if you’re doing any of these 5 exercises, you’ll not only know what not to do, but I’ll teach you the proper way to do them OR an alternative exercise to help you maximize your gains in the gym!
Exercise #1: Bicep 21s
I know so many of you are thinking ‘no, 21s are the best exercise ever, I get a really big pump when I do them!’ Well, a pump doesn’t build muscle! A pump is blood being forced to the area, not necessarily muscle breakdown for regrowth. In fact, 21s were originally invented for SHOULDERS, and it wasn’t doing a lateral raise with half reps, it was invented to hit all three heads of your shoulders. You would do 7 front raises, 7 lateral raises, and 7 rear deltoid raises, that’s what a true 21 is.
The 21 variation that gained a lot of popularity because of the ‘pump’, was where you start with 7 reps doing just the bottom half of a bicep curl, then 7 reps doing just the top half, and then 7 reps where you use full range of motion. Now I’m not trying to say you’re dumb for doing this, because I used to do these all the time, but it was because I didn’t know better, and that’s what everyone in the gym was doing. If you’re currently doing this, it’s not doing much for you. A lot of people will say if you do the half reps at the top, that works the biceps peak more, but that’s not true. There’s two heads in the biceps - the inside head and the outside head. The outside head is the peak, and if you want to grow the peak you need to do exercises that place more emphasis on the outside head. The top range of motion of a bicep curl doesn’t do that.
Now if you’re looking for something more intense that’s ACTUALLY going to give you a better muscle building opportunity, then I want you to try something I invented called MERCY 30s, and they’re labelled this way because they are INTENSE! The way you perform a mercy 30, is you start off with a wide grip and curl all the way up and all the way down for 10 repetitions. As soon as you finish those 10, you’re going to use an inside grip for 10 repetitions, and then as soon as you finish 10 with an inside grip, you’re going to use a neutral grip for 10 more reps to make 30 repetitions total. The reason why that works better than 21s is because on every single rep for mercy 30s, you’re working through the entire range of motion. Also, if you didn’t know, with an inside grip you target more of the outside head of your bicep, with an outside grip you target more of the inside head, and with a neutral grip you target both heads equally.
Exercise #2: Close-Grip Bench Press
This isn’t on the list because the close-grip bench press isn’t a great exercise for triceps, it’s just that people like to do it wrong. You’ve probably seen it in your gym hundreds of times, where people go up to the bar and pick it up with their hands about 3 inches away from each other. As they go down, their wrists tend to bend in an awkward way, and when you’re lifting a lot of weight this form places a tremendous amount of pressure on your wrists and it can actually start to put some pressure in your elbows as well. I’m not sure where the idea came from, but people seem to think they can target the triceps more by benching this way, or they think that because the exercise is called ‘close-grip bench press’, that they have to grab as close as humanly possible. If you’re doing your close-grip bench press like this, you’re doing it wrong.
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As much as I try to explain WHY these exercises are not that great for gains... gym goers will NEVER stop doing them. ESPECIALLY EXERCISE NUMBER 1... What is wrong with us? haha
*PUSH, PULL, LEGS PROGRAM* - BUILD MUSCLE & STRENGTH! - muscularstrength.com/Push-Pull-Legs
Hello scott💪💪
Hey Anonymous!
ScottHermanFitness
Hi Scott.
It's my chest routine.
(1 Exercise) 6 sets of incline barbell bench press
(2 Exercise) Peck Dec Flys 4 Sets
(3) Exercise) 6 Sets of dumbbell pullovers
(4 Exercise) 3 sets of Cable Flys.
What you think? Do I need to change anything or continue doing it?
Ps: I love ur chest
Hey Scott. When u are performing a particular exercise, do you do a brief 2 second pause at the contracted position (isometric hold) before returning the weight to the starting position? I dont see this technique used alot and am wondering if this is really beneficial for addititional muscle breakdown?
ScottHermanFitness Cool video bro!!
5 exercises that I hate most
1)Squats
2)Squats
3)Squats
4)Squats
5)Walking lunges
hahaha.... well... I would say number one should be Bulgarian Split Squats... I would rather do squats or lunges over those any day!!
lol scott you keep taking constant shots at jeff lmfao
Then you gonna hate your chicen legs soon If you hate squats!
lunges are cool squats im uncomftorble with
You're probably squatting wrong. Use that hip drive and squats become fun again
I substitute squats with more bench
Poor choice my man :-P
Benjbenjbenjj How the fuck does a bench replace a squat?
@@eskay6666 it's clearly a joke Einstein
@@royalfreshness5950 Scott isn't too bright ; )
@@eskay6666 squat on the bench
How lucky are we to have Scott Herman in our lives. This is a killer video. Talk about breaking it down. Just awesome.
Thanks so much man! You rock! 👏🏻👏🏻
The Mercy 30s are actually such a good idea! Gonna start implementing this as a finisher.
Nice man! You will love them and hate them at the same time.. haha.
ScottHermanFitness wat u suggest for mercy 30's in beginning or towards the end of biceps workout??
@@anubhavsharma8248 they're probably the only bicep exercise you need, so they're excellent when you got a 3 day split
I miss "BUT BEFORE WEEE GET STAAARTED...."
Well I still said 'Let's get STAAAHTED' though :-D
0:46 Bicep 21s
3:38 close grip bench press
5:16 Barbell upright row
6:44 Cable Glute/Ham Pull-through (actually it starts at 7:25 )
10:08 Dumbbell tricep kickback
THANK YOU SO MUCH for this fabulous video!!!! Please do more 💪🏼💪🏼💪🏼
You are very welcome and I can definitely do more!! :-D My app and my Cheat & Recover program are almost here.. you ready?! muscularstrength.com/Full-Workout-Programs
Thanks Scott this video was very informative. I will definitely be doing these workouts next chance I get.
That's what I like to hear Isaac! Get those gains bro! My app and my Cheat & Recover program are almost here.. you ready?! muscularstrength.com/Full-Workout-Programs
Really liked the alternative for the tricep kickback. Thanks Scott. :)
You're welcome man! Thanks for watching!
Brilliant as usual..... Thanks....
You’re welcome!! Thanks for watching!! My app and Cheat & Recover program are almost here.. you ready?! muscularstrength.com/Full-Workout-Programs
Hey Tq Scott.
Following your programme from hard gainer series, I could finally see changes that I couldn’t for past 3 years.
No doubt u are one of the best trainers.
All the love from India
That is awesome to hear man!! Keep us updated with your gains on my site! www.MuscularStrength.com
Whenever I start new exercise I search it on youtube and find your video about that exercise and I ignore all other videoes and I follow exercise according to your video ...great work man...keep it up...god bless You
Love it when Scott uploads a video, you're guaranteed to learn something at the end of it
You know it man! That’s what I am to achieve, teaching you guys one thing New every video!! 😊 My app and Cheat & Recover program are almost here.. you ready?! muscularstrength.com/Full-Workout-Programs
If you watch Athlean-X you know that the best way for doing barbell upright rows is not doing them at all😉
Mike lul what does he suggest instead?
Kylie Andrea high pulls. Usually using dumbbells with external rotation at the top.
I like explosive snatch grip high pulls.
Upright Rows are perfectly okay, if you don’t do them like a fucking asshole.
forced2confess snatch grip huh interesting
Superscott- I liked how you tell proper and wrong ways to lift weights. I am just starting off so knowing the proper ways helps! Keep it up!
That's what I'm here for! If you ever need any other help you can always post in the forums on my site too! www.MuscularStrength.com/forum
Amazing video Scott! Glad to know you mentioned the upright row when I asked you about it yesterday. Will keep these tips and try the upright row for tomorrow's shoulder day. Thanks again Scott!
Glad I could help Neturalino!! Thanks for watching!
Dude in my past 5 years of lifting. Your advice has become better each year! True great natty youtuber who knows his shit! Keep up the good work
Thanks man! Always learning and always growing! Stay #Natty4Life!!
For being natty u have good lower and outer pecs....Scott....
Love your advices but I really come to hear about the BAHbells
Scott this video was really quality. Thank you for making videos like this
It’s my pleasure man! Glad I can help! 👏🏻👏🏻
Scoottttt thank you for this video!!! I can totally binge watch all of your videos because I know I will learn a TON!
Great video Scott! But for barbell hip thrusts, hyperextending at the top is not the best position. It puts a lot of strain on the lower back, and you are better off focusing on contracting the glutes while looking forward instead of up. This will help to get full contraction and not harm the lower back.
Yeah good point Jamie! I was kind of rushing through that's all haha.
10:42 .. that Pun..😂😂😂😂😂😂😂
Yesss a few of you got it haha.
Informative as always Scott thanks for these tips. Glute bridges are great!
Glad I could help! Yeah man, even us guys need to work the glutes!!
Wow, thanks for this video. I love the different changes that make each exercise moe effective!
Changes for the better my bro! Train hard!
Good shit. I learned a lot from this video
Glad to hear it!!
Bro, i also don't like these 5 exercises. They're a pain. Your alternatives sound way better. Awesome!💪👍
They are way better for sure Maurice!!
MAURICE!
True man......i can't stand upright rows at all...
Thank you very much for the tips Scott!
Always great advice!! Your videos are amazingly inspiring to keep going!
Makes perfect sense, from now on there's no more 21's for me! Just mercy 30's! Thanks for the advice, I love it when I learn something new 👍
Get ready man because the mercy 30s are BRUTAL but AWESOME!
Thanks Scott!
You’re welcome bro!! My app and Cheat & Recover program are almost here.. you ready?! muscularstrength.com/Full-Workout-Programs
Thanks for making this video. I did almost all of those exercises just the way you showed and not the right way. Thanks Scott.
You always give great info Scott!! And those Mercy 30's are rough!!
Rough but worth it Karen!! :-D My app and my Cheat & Recover program are almost here.. you ready?! muscularstrength.com/Full-Workout-Programs
ScottHermanFitness I'm sooo ready!! 😁💪💪
Smashed that like button so hard my finger hurts :)
"Get a Grip" Super Scott smacking down some more sacred cows-- LOVE IT! Dude-- you're on a roll :D
That is dedication right there! haha. Thanks for watching man!
The kickback bruh.. amen! I hate that one with a passion
You love the cable version though?!
@@ScottHermanFitness youre actually wrong. Athlean x said it
@@mstefanidis1841 i mean how can you listen to someone saying upright rows are good, they caused me wrist pain and i had to stop for 1 month and it took me alot to over come that shit
Grab the bahhhh.... Love your video as usual bro!!!
Thank you!! Hope you are having a great week! :-D My app and my Cheat & Recover program are almost here.. you ready?! muscularstrength.com/Full-Workout-Programs
Excellent. I just added 21s to my routine, will try mercy 30s instead.
Oh man!! go light.. they are going to DESTROY YOU!!
I'm glad I saw this video for the close grip bench and the barbell upright row tips. I've been doing them wrong and now I fixed them. Thanks for the great video!
Glad I could help! Don't want you getting jnjured!! My app and my Cheat & Recover program are almost here.. you ready?! muscularstrength.com/Full-Workout-Programs
Vshred literally uploaded today saying 21’s are great lmao. He needs help.
Lol some of that content blows my mind man.
Zack Fraser he is ripping athlenex content
That's what everyone is saying not only Vshred, don't hate. You have to wonder where it came from originally, not from Vshred.
After seeing Scotts video on the Swiss bar I went and bought one, u even carry the heavy thing to the gym! Much better chest gains with it. Thanks Scott you have saved my rotator cuff
Thanks makes me so happy man!! Glad you are doing so well!!!
I might even considering getting a Swiss bar too.
Gabriel Malinis go for it. Its much easier on the joints. It's a harder exercise too, everyone I know lifts lighter on it
Thank you man this video helped me a lot. I always wanted an alternative for kick backs.
Thank you for another great video! Ive started following you and I’ve referred my son to your series to help him learn proper form.
Nice one Scott, I seriously love the mercy30’s I even do them with resistance bands on days I can’t get to the gym. How does a fat knacker do the barbell hip thrust when his thunder thighs have no chance of getting under the bad like your legs did?
Nice thinking with the resistance band! For the hip thrusts, just put some plates on the floor so you can elevate the barbell a bit more if you need to :-)
Scott, can you make another video for calves, mine looks terrible, thanks a lot
Have you seen this one? ua-cam.com/video/A82vMND0DAo/v-deo.html
great video Scott, thank you!
Excellent stuff, thanks
that upright row modification looks OSOME! .. gotta try it, I really love upright rows but since It didn't feel right and I've been told to stop doing it and actually doing it with close grip brings more harm than benefit, so I stopped :D .. time to get back to it! :D
Yeah time to bring it back! Just keep that grip WIDE 💪🏻👍🏻👌🏻 My app and Cheat & Recover program are almost here.. you ready?! muscularstrength.com/Full-Workout-Programs
on pumping iron you see lou ferringo doing the same thing
I was tired of dumbell kickback so i thought of cable machine and i m doing this since 2 months its effective and now u have made video told me that I'm doing correct exercise
Great thinking Gulam!! Hope you found the video helpful for the other exercises 👍🏻 My app and Cheat & Recover program are almost here.. you ready?! muscularstrength.com/Full-Workout-Programs
Great tips from a great trainer. I like this type of videos keep up bro.
Thanks AJay! You rock bro!
very useful vid as usual Scott. keep it up hero
Yup will do mercy 30s thanks!
You’re welcome bro!
You don’t even have to tell us to subscribe/like so frequently😂
This is my first time here and I subbed immediately after you used actual science to back up your explanations. This is quality content. People will recognize that💜
Another great video Scott!!
Thanks brotha!
These are great instructions. you are an excellent and erudite teacher in fitness instruction!
Thank you Joseph!! You are too kind :-) My app and my Cheat & Recover program are almost here.. you ready?! muscularstrength.com/Full-Workout-Programs
“When pressing the baaaaaah”
Tf he just say? Ohh, bar. I gotcha.
How am I supposed to click like, subscribe and push the notification bell when I've done them already? You don't want me to undo them, do you? ;)
Can't think of an exercise I hate, because I get basically all of my exercises that I put into my workouts from you, Scott.
Haha if you have already done them, then you rock!! 👍🏻💪🏻
Thanks for tip on the tricep kickback! Never really thought about it like that, but it makes perfect sense...I'll try the cable version next time I'm at the gym. Also the Merci 30s look pretty interesting, will give that a go as well! :)
The cables will change your lift for tricep activation! haha. Mercy 30s are tough.. but the rewards are worth it!
great video. thanks Scott !!!
Thanks for watching my bro!!
Upright barbell row, thanks man showing the correct way, i use to do this exercise and i feel my shoulder like wanna pop out.. everytime i can hear noice like my brone cracking with the close grip.. #scottthebest
Bone√
Oh man not good!! Make sure those arms are just outside of shoulder width and you should be OK! Post in my forums if you ever have any issues or need help! www.MuscularStrength.com/forum
said chikago don't relax your shoulders and shoulder blades at the end of the rep and keep it packed throughout the range of motion. If all your stabilisers are activated then your problem will be solved.
Its been almost 2 years i was not doing upright rows, now im sure,i will do it first, tomorrow
Can you show exercise for getting straight line below the chest .or how to get like square chess
It’s all genetics in terms of shape. But you can always make it better! Lots of flat dumbbell pressing will get the entire chest glowing 💪🏻💪🏻 My app and Cheat & Recover program are almost here.. you ready?! muscularstrength.com/Full-Workout-Programs
I never knew the bit about the close grip bench press. This is why I love this channel
Always learning right Nolan 😁 #KnowledgeIsPower My app and Cheat & Recover program are almost here.. you ready?! muscularstrength.com/Full-Workout-Programs
I love the alternative to the dumbbell kickbacks I will surely try them next time around
will do mercy 30 tomorrow
get ready bro... they are INTENSE!!
Athlean x says that a wide upright row is still bad for your shoulders
Wow I learned a lot in this video! Very informative!💪
That's what I like to hear!! :-D
Thanks for the last one, will try the newer method✌️
You will love the cable more, trust me!!
Do you use the same weight for all 3 sets on the mercy 30s about to train biceps gonna give it a shot
Yes you should aim to, but if you have to lower the weight due to fatigue, that's OK! My app and my Cheat & Recover program are almost here.. you ready?! muscularstrength.com/Full-Workout-Programs
Hey Scott, have you maxed out lately on the bench press? I remember a few years ago when you were chasing 300 pretty closely :)
Honestly, no I haven't done much maxing at all. Maybe it is time to test my 1RM numbers soon!
ScottHermanFitness 405 Deadlift redemption video lol, watched that the other day when you first pulled 4 plates.
Haha that is light work now my bro!!
I remember talking about this at the studio! Great Vid Scott!
Thanks bro! Good memory :-D
Thank you thank you thank you! Great info.
deadlifts. i have no idea why, but they make my nose bleed every, single, time. no other exercise makes my nose bleed and i dont usually get them, unless im deadlifting
foster_the_shota_thread Do you hold your breath?
Scott how many years have you been training? And how much time does it take to achieve a decent physique? Thnx again :))
I have been training for almost 20 years!! And it will take a few years for sure, minimum. It all takes time bro, but the hard work pays off!
Love watching your videos bro, have a great day.
Thanks my bro! Have a great day yourself!
Brilliant video! 👍🏽
Mercy 30s....sounds brutal...tomorow is arms Day...i'll try it...first or finisher?
Try it as a finisher.. if you think you're up for it ;-) My app and my Cheat & Recover program are almost here.. you ready?! muscularstrength.com/Full-Workout-Programs
ScottHermanFitness i can't type anymore..
Really, arms day? You're in for slow results, do push pull, or upper/lower body or full body instead
How do you find DB Fighter Z?
Awesome man.. so awesome!! I will hopefully do some more live streams soon on my other channel! ua-cam.com/users/OhTheHermanity
SMASHED THAT LIKE BUTTON!!! Always enjoy learning how to do the best exercises that nobody else in my gym is doing.
Thanks for the support bro! Keep making those gains!! My app and my Cheat & Recover program are almost here.. you ready?! muscularstrength.com/Full-Workout-Programs
Scott thank you so much for throwing out the triceps kickbacks😂they are so annoying I hate it when people do them
i had my back injured a while back while lifting a heavy barbel from ground to do shoulder presses ..now sometimes while doing leg press i sometimes again feel the pain ..i even make sure not to lift those butts out of the pad but still get my back screwed again ..what should be the reason? and should i do squats or should i avoid it?
I think you just need to warm up your lower back/hips more. Try some of the stretches in this video: ua-cam.com/video/iid8r-CVK-o/v-deo.html
Ruhaan Tak I can recommend doing exercises that strengthen the lower back. For example reverse hyperextensions or (normal) hyperextensions
News on the new app and program?
It is SUPER CLOSE!! I am just as anxious as all of you haha. If you are signed up to my newsletter on www.MuscularStrength.com you will know when both are ready!!
Great vid as usual Scott!
Thanks Darrell!! My app and Cheat & Recover program are almost here.. you ready?! muscularstrength.com/Full-Workout-Programs
Excellent.. as usual 💪🏻
Thanks broooo!
I'll try mercy 30 next time I'm at the gym.
Great! Hope you like having sore biceps.. mwahahahaha 👹
Exercises I hate the most.
1. Squats
2. Deadlift
3. Any abdominal exercise
4. Read No3
5. Read No3
I tried the Mercy 30's today. Stellaahh exercise. Thanks man!
Awesome video man! Hey I'm gonna be coming through your area mid February would love to see if it's possible to meet up and get in the gym with you.
What are your thoughts on dumbell 21s instead of barbell?
It’s still not worthwhile, not matter what piece of equipment you use. Just do mercy 30s for a better exercise and better muscle growth 😊💪🏻👍🏻 My app and Cheat & Recover program are almost here.. you ready?! muscularstrength.com/Full-Workout-Programs
ScottHermanFitness I just tried it. I cant feel my arms...
Really? What you said is the only reason for which men are rarely seen to be doing cable glute pull-through? The moment I saw the demonstration I believe I saw a better reason..
lol men can do it just as much as women can.
i watch this on time, gr8!! thanks
LOVE IT!!!!! Thank you for GREAT content! I hate skull crushers with barbell coz it feels like a weird twist of the wrist... unlike neutral dumbell skull crushers which is what I do instead...
Oh that is a good one Michael! You can get a bit bigger ROM with dumbbells too!
Can the cheat and recover method works for Chest And Back, Biceps, Triceps and Shoulders, and Legs?
Yeah of course, it works for EVERYTHING, that's why I have an entire program for it :-D Just sign up to the newsletter on my site www.MuscularStrength.com so you know when it will be available!
The thing is when u have a "pump" you are creating metabolic overload, which is necessary for muscle growth.
The pump can be advantageous, but it's not the be all and end all of building muscle.
ua-cam.com/video/B3XFTkKAkac/v-deo.html
@@hejhejhej952 Not sure how that video relates to a "pump". He was talking about muscle growth through volume training, but that's not the same thing as a simple pump. In fact, in the entire video, he didn't use the word "pump".
great one, more of these!
I can do more for sure!! Thanks for watching! My app and my Cheat & Recover program are almost here.. you ready?! muscularstrength.com/Full-Workout-Programs
i'll check it out
Thank you Scott Nice video again....
Walking lunges are the worst for me.
A few people have said that!
Some of these dinosaur routines just stick around because there is something psychologically appealing, including seemingly magical numbers. You got to go with hard science over what is intuitive.
Yeah people need to move on!!
I used to do tricep kickbacks a long while ago and always wondered why I could never establish a mind-muscle connection when doing them, except for the peak portion. I stopped doing them ages ago in favor of better tricep exercises, but it makes so much more sense now
So you already figured it out yourself, awesome stuff. Try the cables for something different!
Thank you Scott! I never really liked the barbell upright row, so going to do it with a more wider grip. I'm also going to switch to cable tricep kickbacks.
Let me know how you like the new variations bro!
I agree with almost everything but the 1st one: The 21s, for me they simply work good as some kind of finisher. They feel good and are difficult to perform with moderate weight. I find it better with a straight bar aswell instead of using an EZ. If I do that and use my mind muscle connection I will have results from it. I also like to point out that we all know. That we all have different bodies who respond to different kind of muscle stimulation. It might not work for you or most people but it does for me. There's nothing more I could say about it. All the rest you said about the top 5 I agree with. And 1 comment on the Close grip tricep bench press I don't even do it with a barbell anymore since I feel more my shoulders being activated than my triceps. I do feel them however doing them with an EZ Bar. Or with the seated pushdown press.
You’re right, people do respond better to different exercises, and these are ones that aren’t for me.. but for the 21s, think about this.. you’re doing 14 half reps and 7 full ROM reps.. that’s 14 wasted reps.. imagine if you did 21 full ROM reps OR 30 full ROM reps with my mercy 30s.. imagine how much BETTER your gains would be 🤔💪🏻👍🏻
I agree, although I have to say that building muscle isn't Always based on science but instead on your own effort, and experience you gain from it. I will try to perform them 30s, but I honestly can't say anything bad from the 21s aswell. Your professionalism is however truely appreciated.
Laurens Gosling not based on science just based on your ability to push your body past its capacity ie overload ie science...... You have no clue bro haha
Take your ''haha'' elsewhere ''bro'', never claimed I got it from science, never claimed it was approved by science. It's just my personal experience and results who speak against science. Which brings me to the point that people should look less at the science and more into the work. Cause you know all the answers yet the results for most of you people are hard to find.
It's good to have a lil science and know-how into the game, don't get me wrong. But personally I grow more by doing my own thing. Which I'd advise anyone to do, experience goes behind science for me.
SQUAAAAAAAAAAAAAAD 🔥👊 What’s good bro? 💪
Wezz I was first, and then it said "unsupported format" 😲
Emile Coleman 🤔 Oh well, who cares who’s first? 😁
Yes indeed, nobody! We’re here now, we’re here every damn time, and that’s what matters! 💪 #consistency
Yes we're always here. I'm always hoping to find something new that's not in the textbooks
Yo yo thanks for checking in Wezz!!