5 Misused Training Methods

Good Exercises Gone Wrong

Most exercises and training methods have their purpose and work great… unless you try using them for something else. Here are the worst examples.

1. Turning Every Machine Into a Butt-Builder

Is it really more ridiculous than using the leg extension, weighted chin-up, or standing calf machine to train your glutes? These are all things I’ve seen.

• Machines were specifically designed for a single purpose. You’ll get an inferior stimulus if you use them for a different purpose. Period.
• But for some people, “likes” and followers are more important than results.
• And if you want to use machines, you know they make machines specifically to target the glutes, right?

2. Olympic Lifts for Conditioning or Hypertrophy

Using variations of the Olympic lifts, such as the clean & jerk or the snatch, to develop endurance can potentially lead to problems.

• Olympic lifts are highly technical and require significant skill and practice to perform properly.
• Performing Olympic lifts repeatedly for endurance can lead to fatigue, increasing the risk of injury.
• Using Olympic lifts for endurance may increase the risk of overtraining, negatively impacting performance and overall health.

3. EMOMs for Strength

My main issue with EMOMs? When someone uses them as part of a strength protocol.

• Strength work requires a lower work-to-rest ratio to be effective.
• If rest periods are too short, you accumulate central fatigue from minute to minute, gradually decreasing your capacity to recruit the fast-twitch fibers, making each set less effective.
• In CrossFit competitions, ladders are a popular event. I get that. But that doesn’t make this type of event an effective training method.

4. Lifting to Lose Fat

Contrary to what was taught for a long time, muscle damage is not a trigger for muscle growth.

• If muscle damage is too great, fiber repair might be impossible because you now need to REGENERATE fibers – a much slower process that can lead to muscle loss.
• Excessive muscle damage also leads to inflammation and oxidative stress, which can further contribute to muscle breakdown and loss.
• To avoid excessive muscle damage and potential muscle loss, it’s important to balance exercise intensity and volume with proper recovery, nutrition, and rest.

5. Burpees for Anything

Burpees were not created as a training exercise. They were originally invented in the 1930s by American physiologist Royal H. Burpee as a simple and effective way to assess fitness levels.

• Burpees are
  

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