🏋️‍♂️ 6 overrated exercises to drop from your routine

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Here’s everything in today’s edition:

• Exercise replacements for advanced muscle growth

• Dorian Yates’ 10 exercises to get you extra jacked

• Are low reps useful for muscle growth?

Training Tips

The Ol’ Switcheroo

Tarantino fans know that when you have a problem, you chill out and call The Wolf. When you find your exercise selection isn’t fulfilling your needs, you need to call PhD of Sports Science Dr. Milo Wolf to exchange your lagging routine for something more appropriate for the task of muscle growth.

Dr. Wolf isn’t trying to change your life by making wholesale changes to your gym game — instead, he’s here with simple advice like swapping bent-over rows for T-bar rows on your next pull day. Likewise, booting out triceps kickbacks for overhead extensions doesn’t even require you to leave the dumbbell rack to get better results.

Level up your training with these simple switches and advance to a higher plane of muscle nirvana.

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Bodybuilding

The Shadow’s Picks

Few human beings have ever been as huge, hard, and ripped as six-time Mr. Olympia Dorian Yates. Known for his balls-to-the-wall training style, Yates is still recognized for having one of the best backs in bodybuilding history, even decades after stepping away from the sport.

So it shouldn’t come as a surprise that Yates recently rattled off his 10 favorite exercises for muscle growth, and you can find a full breakdown of the moves below.

Yates always had a simple and intense method to his hypertrophic madness, and it shows in his selection of exercises. As you sort through your leg presses and pullovers, try to imagine the intensity with which Yates would attack these exercises and infuse your own training with as much of that animal rage as you can. Getting extra jacked takes extra effort — but the most important thing is to focus on the right movements.  

Exercise Science

Low Reps for High Gains?

Everyone has heard about the difference between “bodybuilding” rep ranges (usually between eight and 15) and “strength-building” rep ranges (usually three to five), but Brad Schoenfeld, professor of exercise science, thinks that effort is a much better metric than total repetitions.

In this discussion with Dr. Mike Israetel, the two put their giant fitness brains together to discuss the potential value of heavier, lower-rep training on muscle-building outcomes.

Their conclusion: the possible ranges of reps per set need to be widened while still paying attention to total volume, fatigue, and the ability to fully recover from a workout. It may sound complicated, but it all comes down to “doing enough but not too much.”

See their discussion in full, and find out if increasing or decreasing your total reps can help you on your muscle-building journey.

Everything Else

Mass Monsters: Assemble

• The ‘90s were a magical time for all kinds of reasons, but these 10 mass monster bodybuilders stand out even further from the flannel-wearing crowd from “the last great decade.”

• The cable crunch allows you a convenient way to work extra resistance into your ab training without a high cost to your time or CNS.

• Intermittent fasting is a popular dieting protocol promising almost magical health benefits, but, as Dr. Layne Norton details, its weight loss potential is directly comparable to classic continuous feeding strategies.