💪 5 overrated exercises you should ditch

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Welcome to The BarBend Newsletter. Here’s what we’ve got today:

• Super overrated hypertrophy exercises (and underrated replacements)

• How to carb up the healthy way

• Budget options for your home gym

Exercise Selection

Overrated and Underwhelming

The internet exists chiefly for three reasons: To share funny videos of cats, to rate things, and that thing from that song from Avenue Q.

In the article below, Dr. Mike Israetel joins Dr. Pak to pursue their favorite of these three internet activities by ranking five exercises they feel are absolutely overrated for growing muscle. 

Oddly, one of these was JUST rated as a prestigious S+ glute builder by Jeff Nippard, proving that great minds do not always think alike. Other moves include the vaunted rack pull and the hottest take of them all: the barbell bench press. (Don’t worry — we break down the science on why you should switch to the dumbbell press if your goal is solely about building muscle.)

A Message From WHOOP

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Nutrition

Carb Up

Simply put: Carbs are an energy source and one of the three macronutrients your body needs (the other two are protein and fat). It gets a little murkier, however, when you divide them into simple and complex carbs. 

Both types supply vital energy for workouts and play a part in gaining strength and muscle mass, sustaining endurance, and recovering from exercise. But not all of these carbs are created equal. Complicated, right?

To cut through the confusion, we’ve boiled (or baked or sautéed) it all down to 13 essential carbs you should have in your regular diet rotation. From brown rice and quinoa to lentils and white beans, we’re serving up the best of the best.   

Home Gym

The Frugal Meathead

Home gyms aren’t going anywhere anytime soon. Their explosion in popularity since 2020 has been nothing short of revolutionary in the exercise equipment market, but the perception of high startup costs keeps many people from taking the plunge.

Instead of having money surgically extracted from your paycheck each month to pay for a gym membership, consider these budget-friendly options that will help you craft the at-home training facility of your dreams.

Sticking to a lower price point doesn’t mean you can’t have a few bells and whistles; ultra-popular items like air bikes and rowers are available in cheaper-than-showroom models. Nor do you need to skimp on quality; each item is expert-verified to make sure it’s worthy of a spot on our list. (The barbell and kettlebell options are particularly top-tier.)

Stop dreaming of a day when a home gym will be a reality and start living your fantasy life now.

Big Lifts

Muluh Had a Day

Watch powerlifter Sonita Muluh (84+KG) hit a world-record 318-kilogram (701-pound) squat at the 2025 European Classic Open Championships.

Quick Hits

Spring Into Sales

💰 Save Big: Our friends at Garage Gym Reviews have put together an exhaustive list of the best fitness deals going on during Amazon’s Big Spring Sale. We’re talking up to 53% off supplements, fitness trackers, rowing machines, and much more!

📺 Watch This: Nonso Chinye deadlifts an official world record with 400kg (881 pounds) in the 120kg class at the 2025 European Classic Open Championships.

🔥 Stimulate This: Managing the arousal curve during your heavy lifts can be crucial to staying in the right RPE. Find out how your mental state can help you move more weight with your body.

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