{"id":113861,"date":"2025-09-04T11:40:10","date_gmt":"2025-09-04T11:40:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/113861\/"},"modified":"2025-09-04T11:40:10","modified_gmt":"2025-09-04T11:40:10","slug":"4-of-the-most-underrated-exercises-for-muscle-growth-according-to-an-exercise-scientist","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/113861\/","title":{"rendered":"4 of the most underrated exercises for muscle growth, according to an exercise scientist"},"content":{"rendered":"

To build muscle, it\u2019s pretty simple; progressively overload your resistance-training exercises, eat enough protein<\/a>, and factor in your recovery and jobs done, right? Sort of.<\/p>\n

Progressive overload may be the main driver of hypertrophy, however, there are some exercises out there that are better for muscle growth than others. And, if your goal is maximum gains in minimal time, then we know you\u2019ll want to factor \u2018the best of the best\u2019 exercises into your training.<\/p>\n

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Exercise Scientist, Dr Milo Wolf, has highlighted four exercises<\/a> that he says are massively underrated for hypertrophy, with one to target your chest, biceps, shoulders and quads, so that no gains get left on the table.<\/p>\n

You may like<\/p>\n

For the chest: decline deficit push-ups<\/p>\n

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\"Deficit\n<\/p>\n

(Image credit: Getty Images)<\/p>\n

\u201cThe deficit gives you more stretch at the bottom, while the decline emphaises the upper chest more,\u201d says Dr Wolf. \u201cUnlike pressing movements, like the bench press<\/a>, push-ups allow the scapula to move freely, which trains the serratus anterior muscle. It\u2019s the muscle that gives your midsection that carved look.\u201d The beauty is you don\u2019t need any equipment either, just something to prop your feet up onto, and you\u2019re good to go!<\/p>\n

For the quads: reverse Nordic curl<\/p>\n

Most people\u2019s go-to for the quads is some form of squat,<\/a> but Dr Wolf says this movement doesn\u2019t hit one quarter of the muscle group. \u201cThe rectus femoris is the only quad muscle that crosses both the hip and the knee, and it\u2019s massive,\u201d he says. \u201cBy extending the hips you\u2019re pre-stretching the rectus femoris. The reverse Nordic curl delivers a brutal loaded stretch.\u201d Again, you can just use your bodyweight for these, then Dr Wolf says you can increase intensity by using weight plates or cables. Some gyms even have reverse Nordic curl machines.<\/p>\n

For the biceps: bench cable curl<\/p>\n

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\"Man\n<\/p>\n

(Image credit: Getty Images)<\/p>\n

There are a lot of ways to do a bicep curl, but for Dr Wolf, the bench cable curl is his go-to. \u201cMost biep exercises either give you a deep stretch or high resistance, but rarely both. This one gives you both, high tension and a huge stretch. Set the cables just above hand height. I\u2019ve never had bicep soreness from any other curl.\u201d<\/p>\n

For the shoulders: behind-the-back dual cable lat raises<\/p>\n

Although Dr Wolf doesn\u2019t disagree that single-arm cable lat exercises are an excellent exercise for the side delts, his only issue with them is that they can eat into your training time. \u201cThe behind-the-back dual cable lateral raise solves that and adds some extra benefits,\u201d he says. \u201cIt gives you a much stronger stretch than dumbbells and going behind the back may better align with your side delt fibres.\u201d<\/p>\n

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