Exercises I think you should avoid!

 - Heavy Weight Shrugs: Always try light-weight and high repetitions shrugs. Emphasize on your posture and gentle movements using right technique. Feel pressure on muscles on each repetition.

- Upright Rows: I found upright rows over long time are destructive to your rotator cuffs even you use light weight. It’s better to avoid it and better use light weight shrugs with high repetitions. 

- Barbell Rows: Heavy barbell rows is always over done. This will not develop your targeted muscles instead you will get back problems and chances of degeneration of your lower vertebrae over time. Instead use light dumbbells alternately or at once. Best if you use T-bar rows with a light weight.

- Back Barbell Press: I found back barbell press is deadly. It directly stresses your brain and neck muscles and can lead serious mental problems in a long run. Better use light weight machinery front presses and try to keep spinal cord not straight enough and lean your back up to your comfort and use your lats to pull down. 

- Arnold or Militarily Presses: Arnold presses is always miss -leaded with front shoulder presses. Never try angled dumbbell presses with angled hands. It’s deadly for your elbows joints and rotator cuffs. Try straight hands straight dumbbells abduction movements. It’s not smart enough to use heavy dumbbells or barbell to do this type of movements. 

- Heavy Deadlifts: Heavy deadlifts inevitability makes you to go beyond the right posture and technique. It’s very liable that your back get injured or you may have degenerative back problems. It’s not good to bang the weight on floor in every repetitions which may bring serious issues to your back or degenerative vertebrae. Also you have to lean not arching your back and abducting up to your lower calves only with gentle and smooth movements. You will also stress out your brain and neck muscles if you use heavy weight beyond your capacity. 

- Barbell Curls: Heavy weight barbell curls may bring serious mental issues in a long run because you use your mind most or  mind muscles connection is most during barbell curls than other exercises. 

- Squats: Heavy weight squats should be done with your feet’s more apart (not arched) than as we usually see athletes performing it with very parallel and close movements. Actually, squat is not a quad exercise rather it is more leg biceps exercise. Using close movements in a long run may bring degenerative issues to your knee joints and leg muscles. 

- Close Benchpresses: Heavy weight close bench presses over time may bring serious issues to your elbow joints and rotator  cuffs. Try to use middle weight bench presses with hands not too close or not too far.

- Hands Circumductive Roll Exercises: This may bring serious issues to your rotary cuffs in a long run. 

- Tapping Abs Crunches: You should just crunch your ab muscles keeping your spinal cord straight lying on floor and avoid crunching raising your head up to a maximum. This may bring serious back problems in a long run. 

SUPPLEMENT HACKS!

 It’s been harder to make a choice you should take supplements or not, in sense, why should you put yourself in crisis, cumulative risk, and having comparative advantage from natural supplements or diet even it will take more time. 

The gross affect is antagonistic. When you take supplements over time you will realize negative or side effects. In contrary, when you take natural supplements or diet over time you will realize everything is going helpful. 

The reasoning is not how ‘fake’ it is, more it is what will be the ‘fate’ in a long run. 

Bodybuilding or fitness is not a short race with rich equipments, it’s something and somewhere you always engage your mind and effort to gain and regain some extra. It’s a natural science which takes time to see developments and growth is always cumulative. 

The repercussions of youth nowadays is going more prone to take shortcuts for quick results and comparative advantage as more pure competition can be seen for athletes now in fitness and fitness industry market. 

More young athletes are taking this arena as making money and recognition in very short time. 

So the hack of using supplements is not a mental dilemma, it’s more an utter urge through sense of unemployment and un engagement. 

What we all have to do is to run our whole physical, mental and spiritual forum to develop a class and spirit from inner core that can lead a feasible growth sense even it will take more more time. 

It is illusive not taking it as a ‘hot cake’ but rendering sprinkles of negations from our whole life through inner strength, obligations and credit from nature. 

It’s a way how we can manage our life yourself as a life coach and not feeling as a fitness freak or a fitness role model. 

It’s your choice, taking a short circuit to a life at back or enjoying a fruitful life through the end with happiness and bond.