Just because an exercise is harder does not necessarily mean it's better for muscle growth. Before you just start doing an exercise, do some research and make sure that some research studies validate their claims that an exercise is more effective. If the person is truly evidence-based fitness, they will provide you with some peer-reviewed studies validating what they say is true.
HOW MANY SETS IS TOO MANY? JUNK VOLUME LIFTING SUMMARY
- Junk volume involves performing ineffective sets that do not result in greater increases in muscle growth
- Just because an exercise is harder does not necessarily mean it’s better for muscle growth.
- Instability ball training is harder than a traditional bench press, but it results in less muscle growth than a traditional dumbbell bench press.
- Junk volume involves performing ineffective sets that do not result in greater increases in muscle growth.
HARDER DOES NOT ALWAYS MAKE IT BETTER FOR MUSCLE GROWTH
If you scroll thru Instagram, you will see some pretty crazy exercises that people are doing. Doing biceps curls with plates instead of bars and dumbbells, one-armed chest presses, upside down squats on the smith machine, doing a military press with a hexagon deadlift bar. The list goes on and on.
The person doing the exercise will always tell you it’s more effective than the traditional way of doing the exercise, but rarely will they ever have actual research showing the effectiveness of the exercise. It is easy to see a person in good shape doing an exercise and think this person knows what they are talking about; look at their physique! Based on what research is this coming from?
I watched Pumping Iron and read the Encyclopedia of Bodybuilding, and did dumbbell pullovers for about ten years as a chest exercise. Why? Arnold said it was a great exercise for expanding the ribcage and building a big chest. Today, it is known that the dumbbell pullover is a poor activator of the chest muscles compared to the bench press.
The dumbbell and barbell pullover results in greater activation of the lats and triceps and cannot be recommended as a complementary exercise for the chest(1). I did pullovers for about ten years, and it’s not even a chest exercise, and it’s classified technically as a back exercise, but when I did dumbbell pullovers, I felt my chest being exercised…because Arnold was my idol and he said it was a chest exercise.