10 Biggest WORKOUT FAILS (Dangerous!!)

Stop wasting time making mistakes in your workouts (fail this way instead!)

everybody talks about Big Workout fails but those videos only show things that affect one person at one time what if my workout fails were affecting thousands every day I can’t wait to explain it all to you [Music] today we’ve all seen the videos the guy that falls off the back of the treadmill because he’s looking at the girl running next to him or the person that tries to do the bench press with even Waits or doesn’t have the collars on the side and he gets that effect going on go those are certainly fails those are big embarrassing moments but those may not be true fails because as I said in the open they’re only affecting one guy at one time I think the biggest fails being made today are the things that we’re doing each and every day you can walk into any gym and you’ll see all 10 of these things being done so what I wanted to do today will show you what I think the 10 biggest things are that are holding you back from getting results in the gym we’ll call them fails and then most importantly I want to show you how to fix them so let’s go through these rapid fire we’re going to cover every major muscle group up first on our 10 biggest workout fails are chin up reach check out me here doing this chin up and see if you didn’t spot this already a 100 times today in your local gym as you can see the the effect here is reaching for the bar with your chin only makes you feel as if you’re getting your body higher but you’re certainly not doing any more work in your lats to actually get yourself there if you think you’re doing reps here guys don’t count them getting your chin to the bar is not a pull-up getting your sternum to the bar is a pull-up so as you see as I corrected it here stop focusing on your head and your chin as a Target but think instead about getting your sternum up to that bar and you’re going to realize that you’re covering a lot more distance and therefore making the lats work that much harder number two is the trap trap shoulder r now if you’re one of those guys that says every time I work out my shoulders I never feel it the next day in my delts there’s no soreness but I do get soreness in my traps this might be one of the big reasons why as you can see when I’m doing this side lateral raise I have a lot of substitution going on a matter of fact it’s the number one substitution pattern being made guys will shift the load from the delts to the traps and they do this to help the weight up in order to fix this though guys the biggest thing to do is to try to take those traps out of it the way I like to do it is feel that as if I’m reaching or leaning in the direction that the dumbbell is being raised in if I lean to the opposite side Against the Grain to the left if I’m raising with my right arm that makes it much easier for me to pull that right shoulder up pull that trap up and make this thing completely Target the wrong area so if you want to avoid the trap’s trap you got to start leaning in the right direction next next up what I call our tricep extinctions you want to keep those triceps small guys then do the exercise the way I’m showing you right here the big problem here again something you’ll see each and every day is that the angle of the arm is too vertical there’s no stretch on the triceps number one to get a more powerful contraction and number two there’s no tension on the triceps at the end of the movement so if you want to fix it it all it takes is a slight adjustment of your arm positioning get those upper arm arms I’m not talking about anything from your forearm down I’m talking about upper arms the bicep area get them angled backwards at least 45° as you’ll see when I reach the end of this exercise rep I’ve got Peak contraction on the triceps okay still got tension there that is what’s going to build the triceps not taking half of the rep off by having no tension at all at the top of the rep as I showed you in the beginning walk by the guys at your gym doing the bench press and the only place you’ll see a bigger Arch might be at the McDonald’s across the street I like to call that when guys are really arching during the bench press the bullsh Press because that’s all it is BS one of the biggest pet peeves I have guys is when people do the bench press like I’m showing you here they think that it makes them push a lot more weight and they’re proud of that and they can go around and brag about how much they bench the problem is guys all they’re doing is artificially creating first of all tremendous stress on the lower spine and secondly AR artificially creating a shorter distance that the bar has to travel to touch their chest so instead of trying to make the bar travel a lower or lesser distance why don’t you try doing the exercise the right way and that is guys as I show you here forget about lowering the bar all the way to your chest I’ve already talked about as a physical therapist the risk reward to go those extra couple inches for whatever you think that extra stretches are not beneficial enough to make it worth your while so I say take it down to 90° be fully in control of the rep on the way down and on the way up power that bar back up to the top you will get great results you won’t have to arch and your back will love you for it number five the Seesaw curl now you guys have commented on my bicep development and I can tell you that the barbell curl has been one of the Staples of my workouts that being said there’s a right way to do it and the wrong way to do it you know that I say that on this exercise in particular getting a little bit of momentum to allow you to use a little bit heavier weight and concentrate on a slow Ecentric is one of the best ways to get your biceps to respond but it’s how far you take that cheat that makes all the difference as you can see here in these reps I’m taking that cheat too far and I can tell you what’s too far it’s when your L upper back goes past vertical right you can see on each one of these reps as I get it to the top I keep the cheat going well past vertical that we don’t want to do again we want to be able to move heavier weights and have a slower Ecentric on the way down but we don’t want to put our lower back in Jeopardy by doing that so if you have to you can do what I show you here which is a wall curl utilizing the wall behind me I’m able to limit that back extension to remain at vertical and still get that slight cheat in the beginning of the rep to generate the momentum and to use those heavier weights necessary so next time you want to look like a seesaw don’t use my alternative that I just showed you let’s move on to the ABS and this is one that you see every single time you go near people in the gym that are doing any hanging AB raise variation it gets even worse when they’re using the Roman chair as I show you here this is a hanging leg raise okay I am raising my legs I’m not doing all that much work for my abs but I’m doing a great job raising my legs guys if you want to get your abs to work you have to do what their function is and one of them is to flex the spine so if you want to actually get this exercise to work for you or any variation of a hanging exercise you got to make sure that you’re using your pelvis and not your legs simply raising your legs doesn’t do anything to flex your spine so as I show you in this alternative here look at the difference if you stop focusing on moving your legs up and down and start focusing on getting that pelvis or your butt or your tailbone whatever that focal Point’s going to be for you to actually raise up you know gain some elevation from the start of the rep to the top of the rep and actually move up and under then you’re going to start working your abs and then you will start to see the results that you thought you were working that hard for all along sticking with the ABS the next one that absolute