Description
This article is from the
Hardgainer Bodybuilding & Weightlifting FAQ, by Frank J. Kelly
and Craig R. Sadler with numerous contributions by others.
2.2.2 What movements can be ignored and why?
The following movements can be ignored for the following reasons:
EXERCISE: The Good Morning Exercise
REASON:
Given the Deadlift, Stiff Legged Deadlift and hyperextension exercises,
which all hit the lower back very effectively when done safely,
this exercise can be left from your schedule because it is
hard to do and can be very strenuous on the lower back, in
a dangerous manner. With the DL and SLD, when failure
is reached it is easy to place the bar on the ground and stop the
set whereas in the 'good morning' a lot of harmful stress can
be placed on the neck and lumbar region.
EXERCISE: Rear deltoid
REASON: As Dr. Ken E. Leistner says: you can concentrate on
your rear delt when you are 220lbs of rock-hard muscle.
Before that you should concentrate on increasing your overall
deltoid size using presses, benches, and back exercises such
as the row which involve the rear deltoid in order to
bring the arm back.
EXERCISE: Pulldowns with palms facing away (as opposed to
the classic chinning grip with palms toward you).
REASON: In this grip, the biceps are placed in a weak
position where full flexion cannot be achieved; this will
translate to being able to use less weight and thus
not being able to hit the back as heavy and hard.
The traditional grip provides a more efficient and
effective method.
EXERCISE: Upright Rows
REASON: With very heavy weights this exercise can easily
hurt your shoulders and/or elbows. The shrug is a much
more effective and safer way to hit the traps.
Other exercises which can be avoided since they
are not the large compound movements suggested by
the Hardgainer method of training include chest flyes,
leg extensions, leg curls, lateral shoulder raises etc.
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sport, hardgainer, bodybuilding, weightlifting, squats, exercise, overtraining, deadlift, cycle
