You learn a lot of things when you’ve been working for 10 years. Just as my training skills have evolved over the past decade, so too have my opinions on popular trends and strength training dogma. I learned that real results don’t come from copying influencers or swallowing industry propaganda, but from keeping an open mind and adhering to basic principles.
Usually I try not to show my dissatisfaction, but today is different. I give voice to things that get too much attention in the fitness world and shine a light on overlooked aspects that are far more important.
exercises
overrated: bench press
There is no debate as to the crowning of the most overrated movement of all time. The upper body bench press, a classic barbell exercise in the powerlifting world, definitely ends up with this title.
[As a personal trainer, I always avoid these two common exercises]
The bench press is a technically complex lift that, in addition to having a high risk of injury, is not very effective for building muscle.Still, every time Monday, gym buddies of all kinds gather to worship at the altar of the bench press.Because that’s what dogmatic meat eaters do.
Underrated: dips
In my perfect world, dips (bodyweight exercises performed on parallel bars or gymnastics rings) would be the star of International Chest Day. In fact, this situation was not that long ago. In the 1960s, bodybuilding pioneer John McCallum wrote a popular and influential column for magazines. physical strength and health A magazine called “Keys to Progress.” McCollum often praised dips, calling them “upper body squats” (squats are the most important exercise, of course).
way of thinking
overrated: bold big goals
It’s a sunny Saturday afternoon and you’re sprawled out on the couch, scrolling through social media again. The algorithm knows what you’re here for: fitness inspiration. Your smartphone screen is filled with videos and images of beautiful people with next to no body fat, and they all look like they’re enjoying a much fuller life than you are.
You decide to make a change right then and there. “I start taking charge of my health,” says the little voice in your head. This same voice convinces me to sign up for a half marathon in eight weeks. I feel good. I feel empowered. But now comes the difficult part. Now comes the actual training.
underrated: baby steps
When setting training goals, we’re not saying you should reach for the low-hanging fruit. Being forced to venture outside our comfort zone is one of fitness’s greatest gifts. However, your goals need to be grounded in reality. If you don’t, you’re setting yourself up for failure.
Start with small sustainable steps. For example, first sign up for an easy 5K walk or run. And build on all that positive momentum. That is the surest secret to success.
Is the key to lifelong progress in the gym? Baby steps
nutrition
overrated: Electrolytes
Many now know that the dietary supplement industry is an unregulated wild west, ruled by the loudest and most obnoxious voices. Consider the proliferation of electrolyte supplements.according to Allied Market Research ReportThe global value of the electrolyte supplements market is expected to reach over USD 30.1 billion by 2031, according to the company, which specializes in business consulting and analysis. That’s an impressive number for a product that doesn’t really do anything.
Hydration enthusiasts may be muttering under their breath by now, but it’s true – Electrolyte supplements are of little use. This is not just my opinion. The report, which predicts billions of dollars in revenue, warns that “health concerns related to electrolytes will hinder market growth.” One of the main concerns concerns the safety and efficacy of the product. ”
underrated: creatine
Creatine is One of the few supplements that actually gives results. This is probably the most well-researched supplement. Creatine is safe, affordable, easy to take, and offers many legitimate health benefits, from preventing muscle loss to enhancing cognitive function. You might think that an authentic product like this would be worth all the money in the world, but that’s not the case. By 2030, World market value of creatine It is predicted to reach just US$244 million.
Will these 7 supplements improve your athletic performance? We give you a reality check
values
overrated: Exercises for beauty
Every year, towards the end of January, I start to get anxious and start ruminating on the choices I’ve made over the past six months. Every drink, every snack, every late night. I worry about these things not because I worry about the cumulative effect of my vices on my health, marriage, or career. No, I’m worried because I know I’ll be spending more time shirtless as summer comes around, and even though I train almost every day, I still don’t feel confident in the way my body looks. Frustratingly, I think this mental health issue is a form of collateral damage from working in an industry where aesthetics are valued above all else.
underrated: exercise for longevity
I know how wrong it is to stress over calories and protein, but I’m trying my best to frame these things in a more positive way right now. Rather than worrying about how my lifestyle affects my physique, I try to focus on how it affects my longevity.
What I’m focusing on is the terminology I learned Dr. Howard Lux, an orthopedic surgeon specializing in sports medicine. Far more important than longevity, Dr. Lux says, is “healthspan,” or the number of years a person is free from chronic, debilitating disease. For me, embracing this change in values makes exercise feel more like an honor than an obligation or punishment.
paul landini I am a personal trainer and health educator in Kitchener, Ontario.
