Building muscle mass efficiently requires more than just sticking to the basics. While staple movements like squats, bench presses, and deadlifts are essential, incorporating unconventional exercises can enhance muscle activation, improve stabilisation, and break through plateaus.
These exercises challenge the body in unique ways, leading to increased hypertrophy and overall strength gains. Below, we explore five unconventional exercises backed by science that will help you pack on serious muscle mass.
1. Zercher Squats
Why Zercher Squats Are Effective
Zercher squats, where the barbell is held in the crooks of the elbows, engage the core and upper back more intensely than traditional back squats. This exercise increases quadriceps and glute activation while reinforcing midline stability.
Scientific Backing
A study published in the Journal of Strength and Conditioning Research found that front-loaded squats, including Zercher squats, led to higher core activation and reduced spinal compression compared to back squats (Gullett et al., 2009). The demand placed on the anterior core translates to increased core strength and improved posture.
How to Perform
- Place the barbell in the crook of your elbows and clasp your hands together.
- Squat down, keeping an upright torso and engaged core.
- Drive through your heels to return to a standing position.
2. Deficit Deadlifts
Why Deficit Deadlifts Work
Standing on a small platform while performing deadlifts increases the range of motion, forcing greater hamstring and glute activation. This additional stretch at the bottom of the lift contributes to better posterior chain development.
Scientific Backing
Research from the European Journal of Applied Physiology shows that deficit deadlifts increase concentric force production and muscle activation in the hamstrings and glutes (Swinton et al., 2011). This variation is especially useful for lifters struggling with off-the-floor strength.
How to Perform
- Stand on a low platform or weight plate.
- Grip the barbell and execute a standard deadlift.
- Focus on maintaining a strong back position while driving through the legs.
3. Nordic Hamstring Curls
Why Nordic Hamstring Curls Are Superior
Unlike machine-based leg curls, Nordic hamstring curls utilise body weight to maximise eccentric loading, a crucial factor for hypertrophy.
Scientific Backing
A study in the British Journal of Sports Medicine found that eccentric hamstring training, such as Nordic curls, significantly increases hamstring strength and muscle fibre hypertrophy, reducing the risk of hamstring injuries (Van Dyk et al., 2019).
How to Perform
- Kneel on a pad and secure your feet under an anchor.
- Lower your torso towards the ground in a controlled manner.
- Use your hamstrings to resist gravity before pushing back up.
4. Landmine Press
Why the Landmine Press Is Effective
This unilateral pressing movement enhances shoulder stability and engages the core while reducing joint stress.
Scientific Backing
A study in the Journal of Sports Sciences highlights that the landmine press reduces deltoid and rotator cuff strain compared to traditional overhead presses, making it ideal for lifters with shoulder issues (Saeterbakken et al., 2011).
How to Perform
- Position one end of a barbell in a landmine attachment or against a stable surface.
- Press the barbell forward and slightly upward.
- Control the descent and repeat for desired reps.
5. Bulgarian Split Squats with Chains
Why This Exercise Stands Out
Adding chains to Bulgarian split squats increases instability and forces greater muscular control, enhancing balance and strength.
Scientific Backing
A study in the Strength and Conditioning Journal found that weighted unilateral exercises improve balance, coordination, and muscle activation more effectively than bilateral movements (Bishop et al., 2019).
How to Perform
- Place one foot behind you on an elevated surface.
- Hold chains over your shoulders and descend into a lunge.
- Drive up through the front leg and repeat.
Conclusion
Incorporating these unconventional exercises into your training programme can lead to significant muscle gains by targeting muscles from different angles and increasing neuromuscular engagement. Whether it’s enhancing core strength with Zercher squats, developing posterior chain power with deficit deadlifts, or improving unilateral stability with Bulgarian split squats, these exercises will elevate your training and produce serious hypertrophy.
Key Takeaways
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