💪 7 Gym Machines to Steer Clear Of

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Here’s what we’ve got for you today: 

• 13 of the best trap exercises to beef up your physique

• Hadi Choopan’s physique update 13 weeks out from the 2024 Mr. Olympia

• The seven machines to avoid at your commercial gym 

WORKOUT 

13 Trap Builders

While the traps may not be the largest muscle group, they’re far from insignificant. Neglecting these often-overlooked muscles is a mistake if you aim for a more imposing physique. Enhancing your traps can dramatically transform your body's appearance, lending it a broader, more powerful look. Below, we rounded up 13 top-notch exercises for trap development, highlighting their benefits and outlining the most effective workouts for this muscle group.

Shrugs, including variations like the Kirk shrug, certainly earn their spot among these exercises for their effectiveness. Additionally, rack pulls play a crucial role in building serious bulk. We provide detailed instructions on executing each exercise, recommend sets and reps, and offer tips to maximize growth, helping you elevate your traps to their fullest potential.

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BODYBUILDING 

“The Persian Wolf’s” Physique Update

Hadi Choopan stands as Iran's sole Mr. Olympia champion, a title only 18 men total have claimed since its inception in 1965. Even in years he hasn’t won, Choopan consistently ranks among the top contenders at the Mr. Olympia, never finishing below fourth place in his five appearances. Recently, “The Persian Wolf” shared an update of his physique on social media, 13 weeks away from the 60th Mr. Olympia event, set to take place in Las Vegas, NV, from October 10-13.

With the competition coming in less than three months, Choopan is following a contest preparation diet to sculpt a lean and formidable physique. The question on everyone's mind is whether his off-season improvements will be enough to reclaim the Sandow trophy from his 2023 rival, Derek Lunsford.

TRAINING 

7 Gym Machines to Avoid 

Free weights aren't the only path to muscle mass. Specific gym machines can be equally, if not more, effective for bulking up. They offer a beginner-friendly option, reduce the risk of injuries, and isolate the target muscle group. However, it's crucial to note that not all gym equipment is created equal, and some machines should be avoided altogether. We've identified seven machines that are best left unused.

Take the leg press machine as an example. Despite its popularity, there are better choices for leg development. While it allows for heavy lifting, it imposes unnecessary strain on your lower back and restricts your range of motion. Discover why we recommend steering clear of these machines and what exercises you should do instead to achieve better results.

THE DROP SET

Cast a Shadow 

• The 2024 Chicago Pro is in the books! Check out our results page to see which athletes punched their tickets to this year’s Olympia.

• Six-time Mr. Olympia Dorian Yates recounted when a medical professional turned him away in the ‘90s. Listen to the legendary bodybuilder's anecdotal experience with this United Kingdom endocrinologist on the Shadow Talk With Dorian Yates' podcast. 

• The 2024 New York Pro Women’s Open champ, Ashley Lynnette Jones, undergoes a complete superset leg day. See why the three-time Olympian prefers lifting barefoot on many leg exercises.