When I was young and devouring the words of bodybuilding magazines, I kept reading about how terrific free-weight squats are for building leg size. It was as if doing this bodybuilding exercise would nearly guarantee bigger thighs and not doing it would doom my underpinnings to their then-current resemblance of chicken legs. This was (and is) touted as the Holy Grail of ‘bodybuilding exercises.’ To not do free-weight squats is like saying you don’t really want to get bigger… right?
Well, I did those free-weight squats. I bowed at the altar of and mastered this king of ‘bodybuilding exercises.’ I performed my squats with heavy weight, deep form, and weekly consistency while pushing my body to its limits as a natural bodybuilder. And what did the near-worshipping of this daddy of all ‘bodybuilding exercises’ do for me? Surprisingly, not very much; in fact I’ve fared better without it. I still do squats, but with much better results on a Body Master machine. And as if that’s not anti-dogma enough, some of the ‘bodybuilding exercises that are traditionally labeled as “shaping moves” have brought me some of my best size gains.
With my squatting experience as the backdrop, let’s go over what I’ve observed to be the most overrated bodybuilding exercises in existence. Then I’ll name some that I think are underrated. Keep in mind that this is opinion. I should probably state that up front before getting some reader’s panties in a bunch for breaking these sacred cows.
1. Free Weight Bench Presses
Okay, I can hear the groans of protest already. After all, this is the king of all torso Sarms cycle for Bulking ‘bodybuilding exercises’… right? “If we go heavy on bench presses“… we’re told, “we’ll be using a weight that will build size in all our upper body muscles” Besides, it’s big compound moves like bench presses that release testosterone… blah, blah, blah… on and on.
Many aspirants who are trying to build muscle size don’t have the genetic predisposition to respond positively to traditional free-weight bench presses – plain and simple. In order to build pectoral size, these people need to isolate the muscles with heavy flyes.
In addition, many bodybuilders need to ask themselves this question before repeatedly plopping themselves down on the bench press: “Am I body building or power-lifting?”
Don’t worry – done with enough intensity, flye movements will release plenty of testosterone. This should be taken as reassurance to those who think testosterone release during a workout is important. Funny… I always thought it was during recuperation b