Is it possible that the exercises you are currently performing are building "fake muscle?" If you train like 99% of most gym rats, there is a distinct possibility that you are wasting your time on one or more "fruit-less" exercises.
Here's what I mean: There are certain exercises that will increase the size of your muscles, but do very little to increase your functional strength.
A prime example of this is the 45 degree leg press machine, found in almost every gym.
The 45 degree leg press machine is immensely popular because even the weakest trainer can usually knock out multiple reps with hundreds of pounds.
With a little work it's quite easy to work up to a 500 pound leg press for reps.
In fact, a trainer could literally double the amount of weight used on the leg press with just a few months of dedicated effort.
But here's the catch: Even after doubling your strength on the leg press...
you'll find that your squat pound-ages probably haven't budged.
Sure...
your legs will be bigger.
But odds are, you won't be able to jump any higher, run any faster or squat with any more weight.
This is an example of an exercise that build non-functional strength.
The strength increase applies only to the leg press machine...
and does not carry over into real life.
Now compare that with the barbell squat exercise.
If you double your strength in that exercise, you will have built functional strength.
You will most likely be able to jump higher, run faster...
and yes, your legs will be bigger.
On top of that, the strength increase will carry over to other exercises.
Another example of a fruit-less exercise is the lat pull-down machine.
This is yet again a very popular exercise among hardcore gym rats.
Only problem is...
this exercise doesn't build functional strength.
Again, if double your strength on this exercise, the strength does not carry over to other exercises like pull-ups and chin-ups.
And the strength doesn't carry over to real world situations.
Meaning that if you are ever in a situation where you have to grab a ledge and pull your body weight up and over...
all that time spent on the lat pull down machine will have been wasted.
Which Exercises Build Real Strength? The exercises that work best to build real world, functional strength are the exercises that involve moving your body...
and not your hands and feet.
Let me explain: The squat builds functional strength because your feet remain still, while your body moves up and down.
The leg press machine does NOT build functional strength because your body remains still while your feet move up and down.
Another example: The lat-pull down machine does not build functional strength because your body remains still while your hands move up and down.
The pull-up does build functional strength because your hands remains stationary and your body moves up and down.
Finally, the favorite exercise of all gym rats comes under fire.
The bench press.
Sure, its fun to tell people you can bench 300 lbs...
but does that bench translate to real world strength? No.
When benching, your body remains still and hands move up and down.
So how can you build functional strength in your chest, shoulders and triceps? What exercise keeps your hands still but allows your body to move up and down? Surprise...
it's the tried-and-true push-up.
Here's what I mean: There are certain exercises that will increase the size of your muscles, but do very little to increase your functional strength.
A prime example of this is the 45 degree leg press machine, found in almost every gym.
The 45 degree leg press machine is immensely popular because even the weakest trainer can usually knock out multiple reps with hundreds of pounds.
With a little work it's quite easy to work up to a 500 pound leg press for reps.
In fact, a trainer could literally double the amount of weight used on the leg press with just a few months of dedicated effort.
But here's the catch: Even after doubling your strength on the leg press...
you'll find that your squat pound-ages probably haven't budged.
Sure...
your legs will be bigger.
But odds are, you won't be able to jump any higher, run any faster or squat with any more weight.
This is an example of an exercise that build non-functional strength.
The strength increase applies only to the leg press machine...
and does not carry over into real life.
Now compare that with the barbell squat exercise.
If you double your strength in that exercise, you will have built functional strength.
You will most likely be able to jump higher, run faster...
and yes, your legs will be bigger.
On top of that, the strength increase will carry over to other exercises.
Another example of a fruit-less exercise is the lat pull-down machine.
This is yet again a very popular exercise among hardcore gym rats.
Only problem is...
this exercise doesn't build functional strength.
Again, if double your strength on this exercise, the strength does not carry over to other exercises like pull-ups and chin-ups.
And the strength doesn't carry over to real world situations.
Meaning that if you are ever in a situation where you have to grab a ledge and pull your body weight up and over...
all that time spent on the lat pull down machine will have been wasted.
Which Exercises Build Real Strength? The exercises that work best to build real world, functional strength are the exercises that involve moving your body...
and not your hands and feet.
Let me explain: The squat builds functional strength because your feet remain still, while your body moves up and down.
The leg press machine does NOT build functional strength because your body remains still while your feet move up and down.
Another example: The lat-pull down machine does not build functional strength because your body remains still while your hands move up and down.
The pull-up does build functional strength because your hands remains stationary and your body moves up and down.
Finally, the favorite exercise of all gym rats comes under fire.
The bench press.
Sure, its fun to tell people you can bench 300 lbs...
but does that bench translate to real world strength? No.
When benching, your body remains still and hands move up and down.
So how can you build functional strength in your chest, shoulders and triceps? What exercise keeps your hands still but allows your body to move up and down? Surprise...
it's the tried-and-true push-up.
SHARE
