Things that drive me crazy at the gym

Here is the first edition of things that annoy me at the gym. First up………BICEP CURLS. This is probably the biggest waste of time exercise ever. It may be useful in some sense but it is NOT that great for how much @#$%ing time people spend on it. This goes for guys and gals, I see both waste their time on this isolated single joint exercise. Which means you get minimal gains from it with little functionality, especially if you are sitting down on a machine cranking out curls.

The worst manifestation of biceps curls is when guys take the WHOLE squat rack or even worse a CAGE to do some stupid curls. If you want to get yolked, then do some full-body exercises which will give you a hormonal boost you need. Do you want to maximize your time and get some developed biceps? Then do some chins or rows, if you can’t do a bodyweight chin up, then you have no business doing a bicep curl unless you have some rehab reason you need to bend your elbow a million times(this is .0001% of people).

Functionally, your biceps work as a synergistic or assistant muscle group to all the pulling muscles of you back. In addition most people have a shortened/tight anterior (front) of their body where just doing some curls will shorten them even more leading you to no longer be able to use your TRUE pulling muscles as effectively anymore.

 If you want to add mass to your biceps, you need to train your whole body, your body will not let an isolated part grow.  It’s MOVEMENTS not muscles that work. A good saying is: if you want to add 1 inch on your bicep then add 10lbs of muscle. What about people in fitness magazines or that guy with gigantic biceps? STEROIDS.

If you want to add “tone”(don’t like this word either) or definition then you want to lose fat! Spend some time doing some big lifts (squats, deadlifts, chin-ups, push-ups, presses, lunges…) and some intervals (fast intense periods of work and rest, done running, biking, swinging…). All this would also apply to crunches. but I’ll save that for next time.


About MaxOut Performance Fitness
Sergio Maldonado is a Sports Performance and Fitness Coach in the San Francisco Bay Area. He strives to be the best at what he does through training, professional development courses, and practice. The purpose of this blog is to get out some of the knowledge that he obtains to better help others in their pursuits towards fitness and a better life.

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