One of the best things about training for muscle growth is that there is no must-do exercise. Don't let anyone tell you differently. You can build your legs without back squatting, your chest without benching, and your lats without lat pulldowns. That said, those are all excellent exercises. However, not all exercises are created equal. Some actually suck for muscle growth.
In this article, I will list the
ten most overrated exercises. While I admit some subjectivity is involved, there is a method to my madness. A great muscle-building exercise must create high tension, have high progression potential, feel good, and most of all, the target muscle must be the limiting factor. An overrated exercise is simply a popular movement that falls short in one of those areas. I came up with ten. Do you agree? If not, send me an email.
1: Front Squat
Oh man, this one is
hard for me. I love the front squat. It's easily one of my favorite exercises. The problem is that it's overrated for lower-body muscle growth. Most people can't perform the front squat well enough to use it as a muscle-building movement.
Don't feel bad. The front squat is hard to do correctly. It requires exceptional mobility to get into a good front rack position (the cross-arm style is a problem), short femurs to stay upright, and a pain threshold to handle your collar
bones getting crushed. If that's not you, the front squat is a poor choice for growing your legs.
The front squat defenders will quickly point to a classic 2009 paper showing that muscle activation in front and back squats is similar despite subjects handling heavier loads on back squats [1]. I know because I have used this study to defend front squats in the past.
Yes, this study indicates that the front squat can be a viable muscle-building movement if
done correctly. However, even considering this, it's still a limited exercise because most people can't do it correctly. Unless you maintain perfect positioning, the upper back almost always fatigues before the legs do. There are too many more stable movements that are easier to perform that feel better.
What to do instead: Safety Squat Bar, Back squat, leg press, hack squat, Smith machine squat, belt squat.
2: Upright Row
Next up
is the upright row. What is the upright row good at? It kind of hits the lateral delts and the traps, but it's a second-rate exercise for both muscles.
I get that we want some variation in our exercise selection. Doing the same exercises day in and day out can get boring. I guess that is the best argument for the upright row. However, plenty of exercises hit the lateral delts and the traps better. Plus, the upright row is uncomfortable for most people, myself included. And
when I say uncomfortable, I mean it causes more shoulder pain than a subpar exercise is worth. I have a rule - don't get hurt on an assistance exercise.
What to do instead: Dumbbell Shrug, Barbell Shrug, Smith Machine Shrug, Dumbbell Side Raise, Cable Side Raise, Machine Side Raise
3: Front Raise
The front raise is one exercise on the list that is a bit of a wildcard. It's a fine exercise to grow the front delts. In fact, it meets the
criteria of a good muscle-building exercise. The problem is that the front delts get plenty of work with shoulder and chest presses. For the most part, the front raise is redundant. There is no reason to do them if you already do shoulder presses.
It's not a big surprise, but research shows that the dumbbell shoulder press creates more muscle activation in the anterior delt than front raises [2].
A well-rounded shoulder routine should include a military
press for the front delts, a lateral raise for the side delts, and a face pull or rear raise for the posterior delts. If you want more volume, add a second exercise for the lateral delts. If any shoulder area needs more attention, it's the lateral delts. Plus, growing the side of your delts helps accentuate the coveted v-taper.
What to do instead: Overhead Barbell Press, Seated Barbell Press, Standing Dumbbell Press, Seated Dumbbell Press, Arnold
Press
4: Barbell Row
Okay, there's a bit of controversy here. Yes, many people have built huge backs, prioritizing the barbell row. Some of the best bodybuilders of all time swear by them. Guys you know by their first names—Arnold, Dorian, Ronnie—all love the barbell row. I don't care; they are overrated.
Here's the deal: I have two problems with the barbell row. One, the lower back fatigues before the upper back does, and two, most
people do it wrong.
A barbell row is essentially an isometric exercise for the lower back, which means your lower back has to fight to hold your upper torso in position while you row the weight. From a "functional" standpoint, this can be beneficial.
However, it's a limitation for growing your upper back. Secondly, how often do you see a well-executed barbell row? I'm talking about maintaining a good position, using a full range of motion, no momentum,
pulling with the lats, etc. I know it's rare for me to see it.
Speaking of Dorian, there is a classic DVD of him training IFBB pro bodybuilder Mark Dugdale. It's called "A week in the Dungeon." I'm paraphrasing, but in the video, Dorian asks Dugdale how much weight he typically uses for barbell rows, to which he responds by saying around 405 pounds. Dorian laughs and instructs him to drop to 225 to ensure he controls the weight with his back. My point is that even pro
bodybuilders need help maintaining good form on barbell rows.
What to do instead: Dumbbell Row, Seal Row, Chest Supported Row, Seated Cable Row
5: Plank
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