Top 10 WORST Exercises for Muscle Growth (MUST AVOID!)

While I always talk about focusing mainly on the big compound lifts that give you the best bang for your buck, I also preach avoiding several specific movements that wreak havoc on your body.

If you want to be able to effectively stimulate your muscles and grow them while keeping the results for life...without experiencing achy joints, debilitating pain, or frustrating, muscle-wasting injuries, then there are 10 exercises you MUST stop doing

The exercises mentioned in this video should be avoided for a few reasons:

1) The movement patterns are unnatural
2) They place massive stress on your joints.
3) There are more effective alternatives

Now I’m not saying you won’t be able to get away with doing any of the exercises on this list, but rather, that the risk is not worth the reward. Even in the best case scenario, you may not end up injured or hurt, but you’ll still cause less muscle stimulation while creating systemic fatigue which will limit how much volume you can perform.

By the way, exercise #10 is going to surprise you and could change the way you do one of the best exercises out there…So make sure you stay til the end.

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References
1. https://www.researchgate.net/publication/232210633_The_Upright_Row_Implications_for_Preventing_Subacromial_Impingement
2. https://journals.lww.com/nsca-scj/Fulltext/2011/10000/The_Upright_Row__Implications_for_Preventing.2.aspx
3. https://pubmed.ncbi.nlm.nih.gov/22362088/
4. https://pubmed.ncbi.nlm.nih.gov/19855327/
5. https://pubmed.ncbi.nlm.nih.gov/22027847/
6. https://pubmed.ncbi.nlm.nih.gov/15320684/
7. https://www.ncbi.nlm.nih.gov/pubmed/20093960
8. https://pubmed.ncbi.nlm.nih.gov/31092132/