6 Popular Exercises You Should Replace For Better Muscle Growth

Summary

Dr. Mike and Dr. Milo Wolf from RP Strength discuss six common gym exercises that may not be as effective for muscle growth and offer better alternatives. They highlight how certain exercises, like the bent-over row and leg extension, may not provide optimal muscle stimulation due to limitations in range of motion, resistance curves, and muscle engagement. Instead, they recommend alternatives like the chest-supported T-bar row and reverse Nordic curl for better hypertrophy. The video emphasizes choosing exercises that maximize tension in the stretched position and match biomechanical principles to enhance training results.

Takeaways

• 💪 Many common exercises in the gym might not be optimal for hypertrophy, even though they are frequently performed.
• 🚫 Bent-over rows have several issues, including missing out on full range of motion and overloading the postural muscles instead of the back muscles.
• 👍 The chest-supported T-bar row is a better alternative to the bent-over row, as it provides a full stretch and minimizes fatigue from the lower body.
• 🔄 Leg extensions are not the best choice for isolating the quads due to limited hip extension and suboptimal resistance curves.
• 🏋️‍♂️ The reverse Nordic curl is a superior quad isolation exercise, emphasizing full hip extension and better resistance at lengthened positions.
• 🏃‍♂️ Seated calf raises underperform in targeting the gastrocnemius muscle, with standing calf raises or single-leg bodyweight calf raises offering better hypertrophy benefits.
• 💥 Dumbbell rear delt flys are less effective due to poor resistance curves and unnecessary lower body fatigue. The rear delt cable crossover is a superior option for targeting the rear deltoids.
• 🤸 Push-ups are decent but often lack sufficient resistance and range of motion. Elevating hands and feet improves the stretch and adds resistance, making it more effective for chest growth.
• 📉 Dumbbell kickbacks are suboptimal for triceps training due to poor resistance curves and limited stretch. Overhead triceps extensions offer a better range of motion and superior stretch on the long head of the triceps.
• 📚 Variability in exercises is important, but it's crucial to prioritize exercises that offer better tension at lengthened positions and proper resistance curves to optimize hypertrophy.

Q & A

What is the main purpose of this video?

The main purpose of the video is to highlight six common exercises that are suboptimal for hypertrophy and provide better alternative exercises that address specific issues like range of motion, muscle fatigue, and resistance curves.

Why does Dr. Milo Wolf criticize the bent-over row?

Dr. Milo Wolf criticizes the bent-over row for a few reasons: it misses the stretch position when done as a dead-stop row, fatigues postural muscles unnecessarily, and has a poor resistance curve where it's hardest in the shortened position. These factors reduce its effectiveness for hypertrophy.

What is a better alternative to the bent-over row and why?

A better alternative is the chest-supported T-bar row. It fixes the issues by allowing for a full stretch, reduces unnecessary fatigue in postural muscles, and has a more favorable resistance curve with greater tension in the stretched position and less in the shortened position.

Why does Dr. Wolf consider the leg extension suboptimal for quad training?

Dr. Wolf finds the leg extension suboptimal because it doesn't fully lengthen the rectus femoris, a key muscle for hypertrophy. Additionally, its resistance curve makes it hardest at the top, where the muscle is already shortened, which isn't ideal for muscle growth.

What exercise does Dr. Wolf recommend instead of the leg extension?

Dr. Wolf recommends the reverse Nordic curl, which allows for full hip extension and provides a lengthened bias, making it better suited for targeting the rectus femoris and overall quad growth.

What is the main issue with seated calf raises according to Dr. Wolf?

The main issue with seated calf raises is that they primarily target the soleus but do not fully stretch the gastrocnemius, which inserts at both the knee and ankle. This limits hypertrophy in the gastrocnemius compared to standing calf raises.

What does Dr. Wolf suggest as a better alternative to the seated calf raise?

Dr. Wolf suggests standing calf raises or single-leg bodyweight calf raises as better alternatives, as they provide more stretch to the gastrocnemius, which promotes greater hypertrophy.

Why is the dumbbell rear delt fly considered suboptimal?

The dumbbell rear delt fly is considered suboptimal because it creates unnecessary fatigue by forcing you to bend over, lacks sufficient stretch for the rear delts, and has a poor resistance curve, being hardest in the shortened position.

What is a better exercise for rear delt development?

Dr. Wolf recommends the rear delt cable crossover, which allows for a greater stretch, removes unnecessary postural fatigue, and offers a better resistance curve, making it a more effective exercise for rear delt development.

What are the limitations of the traditional push-up for hypertrophy?

The traditional push-up has limitations because it doesn't allow for a deep stretch due to the floor, and for many people, body weight alone isn't enough resistance to challenge the muscles in an effective hypertrophic rep range.

How can the push-up be modified to make it more effective for hypertrophy?

The push-up can be made more effective by elevating the hands to increase the range of motion and deepen the stretch. Additionally, elevating the feet makes it more challenging and turns it into an incline press, which may lead to better chest growth.

Why is the dumbbell tricep kickback a suboptimal exercise?

The dumbbell tricep kickback is suboptimal because it creates unnecessary postural fatigue, has a poor resistance curve where it is hardest at the top, and does not fully stretch the long head of the triceps, limiting its effectiveness.

What is a better tricep isolation exercise according to Dr. Wolf?

Dr. Wolf recommends overhead tricep extensions as a better alternative because they position the shoulder to stretch the long head of the triceps and maintain tension throughout the movement, promoting better muscle growth.