How NOT to Train for a Shredded Gymnast Body (8 Mistakes Most People Make)
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- Опубликовано: 30 мар 2024
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If you DON'T want to look like a shredded gymnast, DON'T care about long-term joint health, DON'T want to perform exercises with masterful precision, and DON'T want to learn various impressive skills, in this video, I'll share what you should skip in your workouts to achieve just that.
1. Skip the warm-up
Just skip the warm-up entirely.
Some people say it's a waste of time and unnecessary. If you must, because you've been injured before, just do a few arm circles, use a massage gun, or sit in a sauna which works great for a warm-up, given the warm temperature.
2. Skip joint preparation
Ignore joint preparation.
Since many don't even know what it is, they completely skip it, probably doing it right, so you should too.
Joint preparation exercises are only meant to mobilize and strengthen your joints and critical areas to prepare them for more intense load.
3. Jump into advanced exercises
Just jump into any flashy exercise you want to learn and try them out; they'll eventually work out.
There's no point in using progressions and following a logical order.
4. Rush the reps
Don't perform controlled reps, do them quickly, as if you were in a hurry.
Just pump out those reps, the point is to make the muscle swell.
Controlled repetitions would only work your muscles more efficiently, resulting in longer muscle tension and more intense load.
If you did your exercises this way, you might end up muscular, so definitely don't pay attention to that.
5. Don't use the full range of motion
You're better off pumping in a short range of motion.
Using the full range of motion would only make your exercises more effective, improve joint mobility, body awareness, increase timer under tension, and result in more intense load.
This would mean you could progress better and become more muscular, so definitely avoid it!
6. Never lock your elbows
Don't lock your elbows, as it could put a huge load on the joint and immediately cause injuries.
Gymnasts perform nearly all their exercises with locked elbows, and see how unhealthy they are?
This is because the biceps participate not just in elbow but also shoulder flexion. Gymnasts gradually strengthen this movement, the tissues around the elbow joint and the biceps itself.
But you're better off listening to stereotypes and never lock your elbows again.
7. Don't breathe during exercises
Don't breathe during exercises.
It's well-known that the intensity of an exercise is good when you have to exert yourself to the point of not being able to breathe.
At the highest level, this involves fainting after a set.
So, if that's your goal, hold your breath as long as possible.
It’s true, that there is a general recommendation to inhale during the eccentric phase and exhale during the concentric phase, among other breathing techniques that only increase performance, but those are for amateurs, and the real tough ones just ignore them all.
8. Don't stretch after workout
Lastly, definitely do not stretch after your workout.
Stretching would help return your muscles to their resting tone, normalize your nervous system, and kickstart the recovery process.
Moreover, effective stretching techniques, such as PNF stretching or loaded progressive stretching, could significantly improve your flexibility, which would be disastrous since, of course, it's cool to be as stiff as broomstick, so you can’t scratch your back or tie your shoes.
So, as soon as you're done with your last set, just grab your stuff say goodbye to you buddies and leave.
So, these are the 8 most important things to keep in mind if you want your workout to be complete mess, not progress at all, and accidentally achieve your goals: skip the warm-up, don't do joint preparation, jump into advanced exercises, rush the repetitions, don't use the full range of motion, never lock your elbows, don't breathe during exercises, and don't stretch after your workout.
Now, of course, this entire video was made purely for entertainment purposes, and I hope the sarcasm was obvious.
I don't recommend anyone actually follow these tips.
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Спорт
This was so well delivered. 😂
😄 thank you
Great vid as usual Adam, very informative, thanks very much.😊
Glad you enjoyed it
I love the channel bro
Thank you 😄
I did not think that stretching after the workout could be important.
I should definitely start looking into it and doin it.
Thanks Adam!
I sometimes jump into more advanced exercises, but that happens only after the real workout and for the fun of it. It gives me some idea of the distance I still have to cover to get that particular skill.
I also struggle to breath with a few exercises. Particularly the static ones such as the L-sit.
Pull-ups, Muscle-ups, push-ups, dips and so forth are easier to do while breathing.
These all have techniques, check out the breathing videos. Also stretching
😂😅😂BROOOOOOOO😂😅😂I was dead watching this. Best video you've made so far. The sarcasm/comedy was 🔥🔥🔥Thank u 4 this my bro💪💪💪
Frankly I have to admit that I ´ve never done the joint preparation, just a simple warm up using a easier version of the exercise I´m gonna do. I ve been never injured following my ways, but you remark this so many times in your videos that im gonna give it a shot in my next work out.
They are definitely helpful
1. Skip the warm-up
2. Skip joint preparation
3. Jump into advanced exercises
4. Rush the reps
5. Don't use the full range of motion
6. Never lock your elbows
7. Don't breathe during exercises
8. Don't stretch after workout
man literally, been training whole week , my whole body and tendons hurt, now i sit facing my greatest battle to overcome the desire to go and train anyway
Can't resist tbe glorious pump :D
Use bands and focus on weak points with higher reps. Build muscle in weaker range of motion. This will help you recover.
bike swim if know how when feel like that
Awesome. 💪🙂👍
Thank you! Cheers!
I give you appreciation for trying all those moves in scrappy form that novices crunch out by breaking your masterful gymnast groove in order to educate us, thank you 😊
My pleasure!😄
Hello Adam, I have been following your workouts and guides for over a year now and I can say that I have made ALOT of progress since then. However, it would be very helpful if you were to make a video concerning sets and reps. More precisely whether should we aim to reach failure on sets etc..
Thanks!
We're getting injured with this one 🗣🗣🗣🔥🔥🔥
🤣🤣 DON’T DO THEM
Lol love this 😂❤🙏
WHAT IS THIS SARCASM IRONY. MY MIND IS GETTING A SET
bro this is how you NOT train for gymnast body
Adam your sacarsm has gone to another level, especially with your poker face 🤣I feel like I am and you are about to burst out laughing at any point during this video 🤣🤣
Should I work on my past progressions at the start or the end of my workout ?
love the ironi🤣🤣🤣
😄
Hey Adam, Can u pls make Iron cross tutorial??
Will do!
sometimes I wonder though, because my close friend does heavy lifting style work out like 4-5 times a week and he never warms up in any fashion and doesn't "believe in it". He never gets injured, like never even a tweak. I on the other hand do 3-4 times a week and don't do as heavy as him, and now I switch to calisthenics (specifically to try and avoid injury). I do a 15- 30 minute warm up routine consistently, yet I'm always getting tweaks and minor injuries.... I don't get it man.
What exactly does "locking" one's elbows mean? Can someone explain it to me?
Reason schmeason, Trust the Bro-Science!!
😄
This is a sarcastic video, if any newbie had doubts! 😂
Literally posted this a day before April Fools, heh. I think some of this was sarcasm, but I am not sure which parts.
Lol did you watch the entire video? 😄
It must have wounded your soul to do those half reps in public
😂
😁
😜🤪😝
🤣
Today is the opposite day
😄 tomorrow is April 1st
lol 🤣
😄
Don't forget to eat junk food, drink alcohol, smoke and don't sleep 😂
🤣🤣🤣🤣