Some exercises are a staple on the training program of any bodybuilder. But, how about making a U-turn and changing things up? Here are 6 popular exercises you should replace for more muscle growth.
Although some exercises are great to build muscle, you need to keep changing so that your body doesn’t get used to the same stimulation over and over again. This way you can maximise muscle growth. However, we are going even further than that leaning on the expertise from Milo Wolf and Mike Israetel.
Dr Milo Wolf shares his invaluable knowledge on a YouTube channel ranging from hypertrophy and strength training to losing fat, although the information for this article is based on a video he presents uploaded on the Stronger By Science YouTube channel.
Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.
Although you could use progressive overload principles to challenge your body without changing the exercise – for example, load more weight, do more reps or sets, or even increase the time under tension of the movement.
But Milo and Mike are actually changing the exercises,6 popular ones that you probably have done it before, and explaining why you should change to another one they picked.
Read Also: Most Important Muscles to Train to Look Bigger
Table of Contents
Why Changing Exercises is Important for Muscle Growth
Achieving muscle growth, also known as hypertrophy, requires a strategic approach to exercise selection and variation. Here’s why regularly changing your exercises is crucial for optimal muscle development:
1. Prevents Plateaus
When you perform the same exercises repeatedly, your body adapts to the specific demands placed on it. Over time, this adaptation reduces the effectiveness of the exercise, leading to a plateau in muscle growth. By introducing new exercises, you continually challenge your muscles in different ways, preventing adaptation and promoting continuous growth.
2. Engages Different Muscle Fibers
Muscles are composed of various fibre types, each responding differently to different types of stimuli. Changing exercises can target different muscle fibres, including both fast-twitch and slow-twitch fibres, leading to more comprehensive muscle development.
3. Reduces Injury Risk
Performing the same movements repeatedly can increase the risk of overuse injuries. By varying your exercises, you distribute the stress more evenly across different muscles and joints, reducing the likelihood of injury and allowing for longer-term, consistent training.
4. Enhances Muscle Symmetry
Different exercises target muscles from various angles and planes of motion. This variety helps to develop muscle symmetry and balance, ensuring that no muscle group is disproportionately larger or stronger than another. Balanced muscle development is not only aesthetically pleasing but also functionally beneficial.
5. Stimulates Mental Engagement
Routine workouts can become monotonous, leading to decreased motivation and effort. Changing exercises can keep your workouts interesting and mentally stimulating, which can enhance your overall performance and dedication to your fitness regimen.
6. Improves Neuromuscular Coordination
Each exercise involves a unique pattern of muscle activation and coordination. By varying your exercises, you improve your neuromuscular coordination and efficiency. This can enhance your overall athletic performance and help you become more adept at performing a wide range of movements.
7. Maximizes Hypertrophic Stimuli
Different exercises provide various forms of hypertrophic stimuli, such as mechanical tension, muscle damage, and metabolic stress. By incorporating a variety of exercises, you can ensure that all these pathways are effectively utilized, maximizing muscle growth.
6 Popular Exercises You Should Replace for More Muscle Growth
1. Bent Over Row
Why It Sucks:
- Limited Range of Motion: Dead-stop rows miss out on the essential stretch part of the movement.
- Postural Fatigue: Bent-over position fatigues postural muscles (glutes, hamstrings, lower back) more than the target upper back muscles.
- Resistance Curve Issues: Hardest at the shortened position and least tension at the bottom.
Better Alternative: Chest Supported T-Bar Row
- Full Stretch: Always allows for a full stretch, enhancing muscle growth.
- Reduced Fatigue: Chest support minimizes postural muscle fatigue.
- Improved Resistance Curve: Tension increases as you reach the stretch position, ensuring effective muscle engagement.
2. Leg Extension
Why It Sucks:
- Ineffective Hip Extension: Most machines don’t allow full hip extension, reducing the stretch on the rectus femoris.
- Resistance Curve Issues: Hardest at the top, easy at the bottom, which is not ideal for muscle growth.
Better Alternative: Reverse Nordic Curl
- Full Hip Extension: Fully extends the hips, maximizing the stretch on the rectus femoris.
- Improved Resistance Curve: Increased tension as you lengthen the quads, making it a superior quad exercise.
3. Seated Calf Raise
Why It Sucks:
- Reduced Gastroc Activation: Flexed knee position shortens the gastrocnemius, reducing its engagement.
- Minimal Stretch: Doesn’t provide an effective stretch for hypertrophy.
Better Alternative: Single Leg Bodyweight Calf Raise
- Extended Knee Position: Maximizes gastrocnemius engagement by maintaining an extended knee.
- Full Stretch: Ensures a deep stretch, crucial for muscle growth.
4. Bent Over Dumbbell Rear Delt Fly
Why It Sucks:
- Postural Fatigue: Bent-over position causes unnecessary fatigue in non-target muscles.
- Resistance Curve and Stretch Issues: Minimal tension at the bottom and inadequate stretch.
Better Alternative: Rear Delt Cable Crossover
- No Postural Fatigue: Performed standing, eliminating unnecessary fatigue.
- Effective Stretch and Tension: Provides a full stretch and optimal tension throughout the movement.
Concentric vs Eccentric vs Isometric in Weightlifting: What do they Mean and Why are they Important?
5. Standard Push-Up
Why It Sucks:
- Limited Range of Motion: Ground limits the range of motion, reducing chest stretch.
- Inefficient Rep Range: Bodyweight might not provide enough resistance for effective muscle growth.
Better Alternative: Elevated Push-Up
- Increased Range of Motion: Allows deeper stretch by elevating hands.
- Adjustable Resistance: Elevate feet to increase difficulty and target the upper chest more effectively.
6. Dumbbell Tricep Kickback
Why It Sucks:
- Postural Fatigue: Bent-over position causes unnecessary fatigue.
- Resistance Curve Issues: Hardest at the shortened position with minimal tension at the start.
- Ineffective Shoulder Positioning: Doesn’t maximize the stretch on the long head of the triceps.
Better Alternative: Overhead Tricep Extension
- Better Shoulder Position: Maximizes the stretch on the long head of the triceps.
- Improved Resistance Curve: Provides consistent tension throughout the range of motion.
Summary
Choosing the right exercises can optimize your training efficiency and effectiveness. By replacing less effective exercises with better alternatives, you can ensure that your workouts contribute maximally to your strength and hypertrophy goals.
Make these changes to your workout routine and experience more effective training sessions and better results.
Read Also: 5 Signs You’re Doing the Wrong Workout
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.