Many gym-goers default to the most popular exercises, assuming their effectiveness for hypertrophy. However, many lifts do not provide a full range of motion (ROM), loading potential, or ideal resistance curve necessary for optimal muscle growth.
On July 22, 2024, Dr. Milo Wolf, Ph.D. in Sports Science, broke down six common exercises that might be holding you back and offered alternatives for maximum gains.
6 Popular Exercises and Their Replacements
Barbell Bent-Over Row < Chest-Supported T-Bar Row
Leg Extension < Reverse Nordic Curls
Seated Calf Raise < Single-Leg Bodyweight Calf Raise
Dumbbell Rear Delt Flyes < Rear Delt Cable Crossovers
Conventional Push-Ups < Deficit Push-Ups
Dumbbell Triceps Kickback < Overhead Triceps Extension
Check out the video below for a full breakdown:
[Related: If Your Goal Is Muscle Growth, Should You Avoid Low Reps?]
Barbell Bent-Over Row (Alternative: Chest-Supported T-Bar Row)
Dr. Wolf explained three reasons why bent-over barbell rows might not be ideal for hypertrophy. First, if you lower the weight to the floor, as in the Pendlay row, you lose tension in the stretched position, which is crucial for maximizing gains. (1)
Second, the bent-over position can prematurely fatigue the glutes, lower back, and hamstrings, diverting tension from the upper back, which can hinder growth potential. Lastly, the barbell row’s resistance curve isn’t optimal for hypertrophy because the movement is most challenging in the shortened position when the muscles are fully contracted.
As a superior alternative, Dr. Wolf recommends the chest-supported T-bar row, which fixes all three problems the bent-over barbell row has while also providing a deeper stretch at the bottom of the movement.
Leg Extension (Alternative: Reverse Nordic Curls)
Dr. Wolf acknowledged that extensions aren’t inherently bad, but he believes there are better alternatives for quad development. Leg extensions don’t allow for full hip extension, which can limit the stretch on the rectus femoris muscle. The resistance curve of most leg extension machines is not ideal for hypertrophy since it’s easiest at the bottom of the movement.
Instead, Dr. Wolf prescribed reverse Nordic curls, which he calls the most lengthen-biased quad exercise. “If you are not strong enough to do these, you can do sissy squats,” he adds.
Seated Calf Raise (Alternative: Single-Leg Bodyweight Calf Raise)
Studies comparing seated calf raises to calf raises with extended knees conclude that the latter leads to more growth in the gastrocnemius muscle, the larger and more visible of the two primary calf muscles. (2)
Dr. Wolf suggested single-leg bodyweight calf raises as a superior alternative due to their convenience and effectiveness in targeting the gastrocnemius muscle in the fully lengthened position.
Dumbbell Rear Delt Flyes (Alternative: Rear Delt Cable Crossovers)
The same three limitations of bent-over barbell rows are also present in dumbbell rear delt flyes. These include a lack of tension in the fully stretched position, premature posterior chain muscle fatigue, and a poor resistance curve.
Wolf championed reverse cable crossovers for the significant tension on the rear delts in the fully lengthened position.
This is the only exercise [with] a pretty full rear delt stretch. No pre-built machine or dumbbell allows as much stretch.
[Related: Working Out With Arnold Schwarzenegger Made Tom Platz “Small and Fat”]
Push-Ups (Alternative: Deficit Push-Ups)
Push-ups are a convenient and effective exercise that requires no equipment. However, Dr. Wolf recommended elevating the hands and feet to increase the range of motion and deepen the stretch. This is a strategy proven to be more effective for muscle growth.
Dumbbell Triceps Kickback (Alternative: Overhead Triceps Extensions)
Dumbbell triceps kickbacks recruit secondary muscle groups, don’t adequately stretch the long head of the triceps, and have a suboptimal resistance curve for hypertrophy.
Dr. Wolf recommended overhead triceps extensions since they provide a deeper stretch on the long tricep heads with a more advantageous resistance curve. This combination is key to developing the coveted horseshoe triceps aesthetic.
Dr. Wolf concluded that to maximize muscle gains; one must choose exercises that offer a full range of motion, effectively load the target muscles in the lengthened position, and have a resistance curve conducive to hypertrophy.
References:
Schoenfeld B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of strength and conditioning research, 24(10), 2857–2872. https://doi.org/10.1519/JSC.0b013e3181e840f3
Kinoshita, M., Maeo, S., Kobayashi, Y., Eihara, Y., Ono, M., Sato, M., Sugiyama, T., Kanehisa, H., & Isaka, T. (2023). Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training. Frontiers in physiology, 14, 1272106. https://doi.org/10.3389/fphys.2023.1272106
Featured image: @wolfcoach_ on Instagram
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