Do you want to get in the best shape of your life? Do you want to become the strongest version of yourself possible? Do you want to push your physical and mental limits without becoming injured? Are you looking for a sound training resource in a sea of fitness misinformation?
The following five movement patterns listed have real world carryover and will help prepare an individual for the demands of sports and life in general. These movement patterns should be included in every training program regardless of the goals or individual background; even though some may not be able to do all the exercises listed due to injuries or body mechanics, the clear majority of people can do at least one of the many variations of the movement pattern.
The five exercises on this list are almost always done in gyms across the world by a diverse range of people and have been advocated by many strength training professionals, personal trainers, exercise scientists, bodybuilders, “functional fitness” gurus, fraternity brothers and others. However, that does not mean that they are effective in eliciting body composition changes or that there are better, more efficient alternatives. Here are the five most overrated exercises, from least overrated to most overrated, along with five better alternatives:
The following two movements are the best direct arm exercises that can be done due to both their compound nature and total loading potential. Even though other direct arm exercises such as bicep curl and triceps extension variations can be used to stimulate arm growth, they should not be prioritized initially due to their more limited loading potential.