When selecting your exercises, especially in our app, there are no truly 'bad' exercises. If you:
- have access to the proper equipment
- the exercises feels like it's training the right muscle, or
- feels generally good, i.e. doesn't cause any pain (sharp, stinging, stabbing)
then it is a good exercise to perform. If anything causes pain, you simply don't connect with it, or you don't have a piece of equipment, then it is not the right exercise at that time.
When building your block, you have the option to use the app selected exercises or select your own. Especially for new users, the app auto-fill is random, as there is no data for the app to pull from yet as to what exercises work for you. As you follow the guide above, train hard and consistent, there is a wide range of great exercises that will help you reach your goals. Exercise order may play into what exercises you want to select as well.
General guidelines for exercise selection:
Beginners/intermediates:
- Stick to mostly big compound movements (squats/bench press/pull ups) as these involve a lot of muscle groups at once and will account for a large chunk of your gains.
Late intermediates/advanced:
- Keep big compounds that feel good but
-
Add isolations to squeeze out that extra bit of gains that may be missed by only performing big compounds