Avoiding workout injuries in any sport is so important, in the gym it can become a critical 

matter sometimes, doing the wrong exercise, or doing it with a bad form with any amount of 

weight ... if you lose your focus you'll be a citizen of snap city.

So here is some exercises you should avoid :

1. SMITH MACHINE SQUAT 

The problem with the smith machine is that your back is locked, also all the pressure is on the knees,

and you can't drop the weight easily in case of an emergency.

2.INCLINE BENCH BICEP CURLS

In this exercise, most of the work is done by the shoulders, maybe the professionals master this

movement, but for us the amateurs, is better to avoid it, it will not give you a good pump, and it will

just spasm your shoulders.

3. CRUNCHES

They will put most of the pressure on your neck and back, and just a small amount of work is done 

by the abs, if you want a true abs' movement, you should do the Hanging Leg Raises

4. SEATED KNEE EXTENSIONS

This exercise poses major risks to the knees when the weight is heavy and when the knees are fully 

extended. Lifting heavy weights in this position (with all the resistance focused at your ankles) is not 

what the knee was designed to do.

5. THE HALF SQUATS

Believe it or not, squatting to the dept will prevent you from getting injured while squatting, posing 

at a parallel level or above parallel, will put a lot of pressure on the knees and the back, thus it will 

not engage the quads to lift the weight, so you'll waste time with no results, and you can get you 

injured. 

             Nowadays, you can find a lot of fancy trends in the fitness communities, they mostly discuss 

various methods how you can build muscle ... some of these trends have some legitimate  claims, but 

some  are just trying sell their products.

       The majority think that there is a secret behind building muscles, while few of us hold that secret 

so tight and decline to share it. The scientific fact is clear and loud, Hypertrophy Specific Training 

"HST" is the mechanism responsible for the muscle growth. The foundation and principles came 

from laboratory research, without any boring details ... they deducted from various experiments, that 

progressive overload, compound movements (Squat,Deadlift and Bench-Press), and low-volume 

workouts are the basis of HST. Ergo the cells become larger, and the muscles look bigger. The next 

is to lower your body fat % ... check the scientific facts about FAT LOSS.

     Respecting this principle of growth stimulus, you will be able to lift heavier and build muscle. The

results vary from on person to another, depends on multiple variables, like nutrition, training 

intensity, dedication ... 

More Facts 

• Hypertrophy is the increase in the volume of an organ or tissue due to the enlargement of its component cells.

• Hypertrophy should be distinguished from Hyperplasia, in which the cells remain approximately the same size but increase in number.
  

• Eccentric Hypertrophy is a type of Hypertrophy where the walls and chamber of a hollow organ undergo growth in which the overall size and volume are enlarged. It is applied especially to the left ventricle of heart.

• Atrophy is the gradual loss of muscle or flesh usually because of disease or lack of use.

One simple example is enough to prove this theory :




Let's see Almonds vs. Coca Cola 

Even if the calories are higher in the 22 pieces of Almonds than in the Coca Cola:

The Coca Cola will give a sugar rush and the liver will have no choice but turn the extra sugar into 

fat. The Almonds will keep your sugar level low,  and the natural fats of the almonds help your body 

absorb vitamins, make hormones, and/or do more valuable chemical reactions for a healthier state, 

thus just a low percentage get stored. Don't calculate your intakes depending on the fake calories, 

because a calorie isn't a calorie.

Some Facts Before You Flush All The Fat From Your Body: 

• Fats are a vital part of the membrane that surrounds each cell of the body.                            
• Fats  provides the structural components not only of cell membranes in the brain.               
• Fats help the body use vitamins.                                                                                                    
• Fats make hormones.                                                                                                                                                      
• Fat provides healthier skin.                                                                                                                
• Fat forms a protective cushion for your organs ( That's why Pro BodyBuilders get injured easily)

The body stores fat with three different ways: 

As soon as our body gets its hands on protein, fat, or carbohydrate, it turns them into amino acids, 
fatty acids, or glucose, respectively.

1. Once fat is converted to fatty acids, if there are more fatty acids around than we currently need, all of them are sent off to be stored as body fat.                                                                                                                                                                                                          
2. The glucose we get from carbohydrates does not work that way. Glucose cannot be stored as body fat without the hormone insulin, so when the liver get soaked with sugar, there is no other option but turn sugar into fat.                                                                                                                                                                                                                    
3. And then there are amino acids from protein. Amino acids must first be converted into glucose. Once they become glucose, they need insulin or they cannot be stored as body fat.

Now how does the body burn the stored fat 

Metabolism it's what keeping the lights on, it's the engine room of your individual starship, your 

never-ending calorie burn. Food being turned into energy and that energy being burned off to 

keep your hair growing, your heart beating, your liver pumping out bile, your lungs transferring 

oxygen into your bloodstream, it's all the various chemical reactions that happen inside your 

body, 24-7, that keep you alive. With a simple move such as decreasing the food intake, will lead 

to a fat burn process, and that's called a Caloric Deficit, but some will not lose any weight even 

if their food intake is at the lowest, and that's because a calorie it's not a calorie, find out why ... Read More