Owner of B Meyer Training Center and Performance Coach for Team Howard D12
First, no one specific exercise is best for anything or anyone. Trainers may say this is best for legs and this is best for core but every person is different and has different abilities and limitations. If you have a coach/trainer hopefully he or she will tell you why they choose that specific exercise and the pros better out way the cons. Every exercise has two parts it either causes damage or it applies just enough stress to help you improve. These are some basic guidelines to help you choose better exercises with little to no exercise background. Think of the exercise as not memorizing a program or set of motions but how a force is going through you.
1. You can’t learn exercises from youtube
2. Always think of what of you can do before you try the advance version
3. You can always go forward but advancing beyond your range of motion can set you back months with injury.
4. If your sore and have decreased range of motion after a workout that is your rule that is was to much.
5. Try the exercise without weight or applying force and see if you can get to a range you wish to achieve.
6. If the weight or force takes you to a range you couldn’t do actively then the choose was not good.
7. Master every range of motion before adding weight.
8. Weight is the last thing to add you should try these before adding more weight to your rep or set.
-change the position or joint scenarios
-change the resistance or direction your pulling or pushing or holding.
-change the time (reps) to perform it or tempo (deceleration and acceleration)
-change the effort reps and sets or phases
9. If you not moving doesn’t mean your not having force go through you
10. Its much harder to control each segment then it is to JUST DO IT!
11. Its all starts with each and every rep and the quality of everything.