9 INSANELY Effective UNPOPULAR Exercises (Science-Based)

Summary

In this video, Dr. Milo Wolf offers an insightful guide to nine underappreciated exercises that can significantly enhance muscle growth. He emphasizes the importance of stretch in exercises for hypertrophy and highlights time-efficient movements that are often overlooked in gym routines. From dumbbell flies for chest expansion to pistol squats for leg development, the video provides a scientific yet accessible approach to maximizing workout effectiveness.

Takeaways

• 📚 The video aims to highlight nine underappreciated exercises for maximizing muscle hypertrophy.
• 🔍 Dr. Milo Wolf emphasizes that while there's limited direct evidence, the exercises are based on established scientific principles for muscle growth.
• 💡 The importance of emphasizing the stretch in exercises for better hypertrophy is underscored, as it is generally more effective than exercises that don't.
• 🤔 Dr. Wolf notes that some exercises on the list are more time-efficient than traditional ones commonly performed in gyms.
• 💪 Exercise one is the dumbbell fly, which is suggested as a superior chest exercise for hypertrophy despite being underdone.
• 📉 The dumbbell pullover is recommended for lats, as it trains the muscles in a more stretched position compared to the cable pullover.
• 📌 The single-arm dumbbell preacher curl is highlighted for its versatility and effectiveness for bicep hypertrophy, especially for taller individuals.
• 🤲 The single-arm flat bench dumbbell lateral raise is an effective exercise for targeting the side deltoids with a loaded stretch.
• 🔽 Deep dips are encouraged for a substantial loaded stretch on the triceps, front delts, and potentially the chest muscles.
• 🤸‍♂️ The rear delt cable crossover is considered the best exercise for rear deltoids, promoting a deeper stretch compared to traditional rear delt exercises.
• 🦵 For leg development, the reverse Nordic curl is suggested as a superior quad exercise, offering a full range of motion and stretch.
• 🕺 The Smith machine split squat is recommended for those who struggle with depth in traditional squats, providing a deeper stretch and reduced stability demands.
• 🔟 Lastly, the pistol squat is praised for its time efficiency and effectiveness in targeting quads, glutes, and adductors, especially when performed as lengthened partials.

Q & A

What is the main aim of the video by Dr. Milo Wolf?

The main aim of the video is to break down some forgotten exercises that are super effective for maximizing muscle growth and should be included in one's workout routine.

Why does Dr. Milo Wolf emphasize the importance of the stretch in an exercise for hypertrophy?

Dr. Milo Wolf emphasizes the importance of the stretch in an exercise because it generally makes the exercise better for hypertrophy, as it allows for a deeper stretch and maximizes resistance in the stretched position.

What are some of the upper body exercises discussed by Dr. Milo Wolf in the video?

Some of the upper body exercises discussed include the dumbbell fly, dumbbell pullover, single arm dumbbell preacher curl, single arm flat bench dumbbell lateral raise, and the rear delt cable crossover.

Why does Dr. Milo Wolf recommend the dumbbell fly over other chest exercises like the cable chest crossover or machine fly?

Dr. Milo Wolf recommends the dumbbell fly because it allows for a deeper stretch and the resistance is maximized in the stretched position, which is beneficial for hypertrophy.

What tips does Dr. Milo Wolf give for performing dumbbell flies effectively?

Dr. Milo Wolf suggests keeping the elbows relatively straight to avoid turning it into a press fly hybrid and performing dumbbell flies for sets of 10 to 30 reps for optimal hypertrophy.

Why does Dr. Milo Wolf consider the dumbbell pullover an underrated exercise for lats?

Dr. Milo Wolf considers the dumbbell pullover an underrated exercise for lats because it trains the lats at longer muscle lengths in a more stretched position compared to the cable pullover, and it's harder to cheat, making it effective for higher rep ranges.

What are the benefits of the single arm dumbbell preacher curl according to Dr. Milo Wolf?

The single arm dumbbell preacher curl is beneficial because it allows for a full stretch of the biceps, is versatile for people of different builds, and can be pushed close to failure, making it suitable for high rep ranges.

What is the significance of the single arm flat bench dumbbell lateral raise as explained by Dr. Milo Wolf?

The single arm flat bench dumbbell lateral raise is significant because it allows for a greater loaded stretch on the side deltoids, providing effective targeting of the muscles without the need for cables or machines.

What leg exercises does Dr. Milo Wolf suggest are underrated for leg development?

Dr. Milo Wolf suggests that the reverse Nordic curl, Smith machine split squat, and pistol squat are underrated leg exercises for development.

Why does Dr. Milo Wolf recommend going as deep as possible in the dip exercise?

Dr. Milo Wolf recommends going as deep as possible in the dip exercise because it provides a substantial loaded stretch on the triceps, front delts, and potentially the lower and upper chest, offering a good stimulus for muscle growth.

What are the benefits of the rear delt cable crossover according to Dr. Milo Wolf?

The rear delt cable crossover is beneficial because crossing over the arms provides a deeper stretch in the rear delts, potentially leading to more muscle growth, and is considered one of the best exercises for targeting the rear delts.

What is the reasoning behind Dr. Milo Wolf's recommendation of the pistol squat for hypertrophy?

Dr. Milo Wolf recommends the pistol squat for hypertrophy because it is time-efficient, reduces loading on the spine, and can be performed close to failure safely, providing a good stimulus for muscle growth.

What is the significance of the Smith machine split squat in Dr. Milo Wolf's video?

The Smith machine split squat is significant because it allows for a deeper stretch on the quads, adductor muscles, and glutes, and reduces stability demands, making it a safe and effective exercise for hypertrophy.