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- 7 Most Overrated Bodybuilding Exercises and Better Moves to Build Real Muscle
7 Most Overrated Bodybuilding Exercises and Better Moves to Build Real Muscle
While one strongman rewrote MMA history in 30 seconds and another gears up to deadlift a small car, the rest of us are just trying not to tear a pec mid-bench.
A veteran trainer dismantled the myth that certain exercises are “mandatory” for muscle growth, spotlighting seven classics that might be wasting your time. Moves like the barbell bench press and upright rows are exposed for their injury risk and inefficiency, while smarter alternatives like dumbbell presses and lateral raises take center stage. The big message? Stop worshipping the barbell just because everyone else does—your joints will thank you. [Upgrade Your Workout Smarter Here!]
Eddie Hall made his MMA debut one for the books, flooring seasoned fighter Mariusz Pudzianowski in a mere 30 seconds at KSW 105 in Poland. The “World’s Strongest Fight” saw Hall’s sheer power overwhelm Pudzianowski, who couldn’t recover after a brutal flurry of punches. Despite Pudzianowski’s 17 MMA wins and five World’s Strongest Man titles, Hall proved that sometimes brute strength really does write the best fairy tales. [Watch the Knockout That Shocked MMA Fans!]
Classic Physique star Sam Sulek isn’t just riding momentum after a breakout amateur season—he’s aiming to tip the scales at a solid 275 pounds by September. His strategy? A bodybuilder-style diet heavy on rice, ground beef, and buffalo barbecue sauce, emphasizing consistency over calorie binges. Sulek reminded fans that missing a day or two isn’t a disaster if the week’s diet stays on point, showing a level of discipline that belies his 22 years. [Check Out Sam’s Bulking Blueprint!]
Mitchell Hooper, the reigning Strongman sensation, has his sights set on the biggest pull in history—a monstrous 505-kilogram (1,113.3-pound) deadlift. The record attempt is locked in for September 6th at the 2025 Giants Live Deadlift World Championships in Birmingham, the same arena where Eddie Hall once made history. With recent training lifts soaring past 1,000 pounds, Hooper and his coach feel the stars are aligning for a legendary lift. [See How Hooper Plans to Break Records!]
Richard Sandrak, once the chiseled wonder known as “Little Hercules,” has opened up about the dark realities behind his early rise to fame. Forced into brutal eight-hour workouts and emotional isolation by an abusive father, Sandrak’s childhood was far from the inspiring fitness story it appeared to be. Now 32, he’s found peace away from the stage, carving out a new life grounded in sobriety, love, and genuine passion for health on his own terms. [Read Richard’s Candid Reflection Here.]
Competitive bodybuilder Tristan Barnes suffered a devastating pectoral tear mid-bench press, sending him down a brutal path of surgeries, infections, and emotional turmoil. What should have been a routine lift turned catastrophic, ripping his pec muscle clean off the bone and forcing two separate surgical repairs. Barnes has spoken openly about the mental battles that often go unseen, confronting the fear of losing not just strength, but a part of himself. Some injuries test your muscles—others test your entire spirit. [Read Tristan’s Story of Strength Beyond Lifting.]
Dorian Yates, the six-time Mr. Olympia known as “The Shadow,” shared the hard-earned wisdom behind one of bodybuilding’s most iconic poses—the Rear Double Biceps. According to Yates, it wasn’t just about biceps; mastering the pose meant showcasing a symphony of back, traps, glutes, and hamstrings, all trained through a gritty routine of rows, pulldowns, and shrugs. Perfecting the pose wasn’t easy either, with Yates admitting it took countless mirror sessions and wrist tweaks to nail it. If you thought posing was just flexing pretty, think again—it’s an art form that’ll leave you sore in muscles you didn’t know existed. [Learn How Dorian Crafted His Dominant Back!]
Bodybuilding icons Chris Cormier, Dennis James, and Milos Sarcev laid down their top six picks for the 2025 Pittsburgh Pro, with Derek Lunsford, Nick Walker, and Martin Fitzwater all heavily favored. Lunsford, riding new coaching guidance from Chris Aceto, looks set to dominate, while Walker is hungry to reclaim his spot after last year’s Olympia struggles. With rising threats like Michal Krizo and Good Vito in the mix, the Pittsburgh Pro is shaping up to be the real preview of Olympia chaos. [See Who the Legends Are Betting On!]
A veteran trainer spilled the secrets behind push-pull-leg trisets, a brutal but efficient method that burns fat and builds muscle faster than traditional splits. By combining a push exercise, a pull movement, and a lower-body grinder back-to-back with minimal rest, you trigger maximum growth while barely glancing at the clock. The method also slashes workout boredom and time excuses in half—because who doesn’t love suffering in efficient, three-move bursts? [Try the Push-Pull-Leg Triset Revolution!]
A veteran nutritionist compared intermittent fasting and small, frequent meals to see which method truly supports lasting fat loss. Intermittent fasting promotes insulin control and natural appetite regulation, while small meals help stabilize energy and minimize hunger cravings throughout the day. Both plans can work wonders—or backfire—depending on your personality, schedule, and snack-dodging abilities. [Find Your Perfect Weight Loss Strategy!]
At just 20 years old, Bulgarian phenom Karlos Nasar demolished the competition at the 2025 European Weightlifting Championships in Moldova, setting new world records in both the Snatch and Total lifts for the 96-kilogram class. Nasar nailed a jaw-dropping 188-kilogram (414.5-pound) Snatch and totaled 417 kilograms (919.3 pounds), toppling records previously held by legends. Dominating all six of his attempts, Nasar made record-breaking lifts look like warm-up sets—a terrifying prospect for anyone dreaming of gold. Apparently, gravity politely steps aside when this guy lifts. [See Karlos Make History Again!]
Retired pros Iain Valliere and Guy Cisternino threw down their predictions for the stacked 2025 Pittsburgh Pro, backing Derek Lunsford to take gold. With former Arnold champ Lunsford, comeback kid Walker, and rising star Martin Fitzwater all aiming to steal the show, fans are bracing for one of the most unpredictable lineups in recent memory. Confidence is sky-high—Walker even declared he can beat everyone, while Lunsford teased a historic win for the sport. This isn't a warm-up contest anymore; it’s practically Olympia Lite. [See Who the Pros Are Betting Big On!]
This body fat calculator offers an easy and surprisingly comprehensive way to measure your body composition using either simple stats or more advanced tools like tape measures and calipers. With methods like the US Navy and Jackson/Pollock protocols built-in, the calculator can estimate fat percentage, lean mass, and fat mass with just a few clicks. Plus, it eliminates the guesswork, allowing you to track changes without awkward gym-floor math sessions. [Measure Your Body Fat the Smart Way!]
Advanced Training Tip of the Day: Tempo Whiplash Sets
Think you’ve mastered slow eccentrics? Meet your new nightmare: Tempo Whiplash Sets. Start your reps ultra-slow—think 5–6 seconds down—then snap the next rep explosively like you’re trying to launch the bar into orbit. This controlled chaos jolts your nervous system, recruits more fast-twitch fibers, and spikes muscle growth like a stock on earnings day. Warning: your DOMS might file a formal complaint tomorrow.
The Strength Bulletin
Ariana Brothers secures her Olympia debut and Sandra Colorado Acal extends her winning streak at the 2025 GRL PWR Pro. [See who dominated the stage!]
Rhyan Clark takes the crown at the 2025 Los Angeles Grand Prix Pro Men’s Physique with a flawless blend of symmetry and conditioning. [Catch all the winners here!]
Edvan Palmeira and Emmy Person captures gold at the 2025 Wasatch Warrior Pro, locking in his Olympia qualification. [Check out the full results!]
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