{"id":184137,"date":"2025-08-29T07:58:14","date_gmt":"2025-08-29T07:58:14","guid":{"rendered":"https:\/\/www.europesays.com\/us\/184137\/"},"modified":"2025-08-29T07:58:14","modified_gmt":"2025-08-29T07:58:14","slug":"these-are-the-most-overrated-exercises-for-muscle-growth-according-to-a-sports-scientist","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/184137\/","title":{"rendered":"These Are the Most Overrated Exercises for Muscle Growth, According to a Sports Scientist"},"content":{"rendered":"

When it comes to exercise selection, sometimes the most common moves aren\u2019t always the most effective for muscle growth<\/a>. And while all movement is good movement in our books, when you have hypertrophy goals and wish to absolutely maximise your chances of gaining mass, it may be time to make some programme tweaks.<\/p>\n

Exercise scientist Dr Milo Wolf<\/a> highlights three exercises<\/a> you might want to reconsider if you\u2019re chasing those maximum results<\/a> in the gym.<\/p>\n

3 Overrated Muscle-Building Exercises\"weights,<\/p>\n

In first place, the standing curl is a staple for arm day, but Dr Wolf argues it doesn\u2019t offer the biggest return. \u2018It\u2019s convenient and trains the elbow flexors well, but it\u2019s overrated,’ he says. ‘Most people would benefit more from incline curls for a deeper stretch, or preacher curls for more resistance at long muscle lengths<\/a>. Both exercises also offer more support.\u2019 <\/p>\n

What to read next<\/p>\n

In other words, smarter variations can hit the biceps harder by increasing range of motion<\/a> with increased tension, while reducing unwanted swing.<\/p>\n

\"leg<\/p>\n

On paper, leg extensions are quad-focused and fairly low risk. But the machine setup often limits their potential. \u2018It isolates the knee extension and blasts the quads without stressing your back,’ says Dr Wolf. ‘But traditional setups mostly train the short range and shorten the rectus femoris at the hip. Instead, try using yoga blocks for more range, sliding the seat back to stretch the rectus femoris and adding partials after failure. Or, just do sissy squats<\/a> instead.\u2019 <\/p>\n

A simple tweak in setup \u2013 or swapping the move entirely \u2013 could mean enhanced quad development.<\/p>\n

3. Hip Thrust\"best<\/p>\n

It\u2019s hard to scroll Instagram without seeing a hip thrust. But despite the hype, Dr Wolf believes they\u2019re limited: \u2018Great for glutes, but not much else. A study<\/a> by Plotkin and colleagues found little growth in the hamstrings, quads, or adductors. If you want complete leg development and don\u2019t have hours to train, focus on squats<\/a>, split squats<\/a> and Romanian deadlifts<\/a> instead. They give you far more bang for your buck.\u2019 <\/p>\n

For anyone on a tight schedule, compound lifts<\/a> may build stronger legs in less time. <\/p>\n

The Bottom Line<\/p>\n

Even the most popular movements have limitations. By rethinking your exercise selection and leaning into variations that load muscles through a greater range, your training can deliver efficient and effective muscle growth. <\/p>\n

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