The first five [McRoberts'] rules I posted got some good discussion going. So, I couldn't wait to post these next five. These should get some of you a little riled up
Don't perform these exercises.
Don't perform the following exercises: press behind neck, bench press to the neck, cambered bar bench press, stiff-legged deadlifts off high blocks, Smith machine anything, hack squat, 45-degree plate-loading leg press, or super-wide chins. For the majority of people, these exercises are "body wreckers."
Perform the lying L-fly.
I sure wish I'd performed this exercise years ago. I started performing the lying L-fly just over a year ago, and my shoulders have never felt better.
Don't train like you're lifting in a competition when you aren't a competitive lifter.
Too many trainees train like competitive lifters and use low reps and heavy weights too frequently. This type of lifting takes a toll on the body. The ramifications of this practice may not show up for years. Even competitive lifters should limit the use of heavy weights and low reps until just prior to a competition.
Do only one work set per exercise.
If you can get the job done in one set, why bother with another?
Perform at most 6-7 exercises at one time.
Focus your effort on a few basic exercises. Master the technique in performing these exercises. A program doesn't have to be complicated to be effective. In fact, some of the most productive programs are the simplest.