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Over and Under-Rated Movements
 

bluefingas
Level

Join date: Jan 2009
Location: California, USA
Posts: 550

Underrated:
Calf Raises
Power cleans
Squatting atg
Overrated:
wrist curls (buff forearms wtf?)
Bent over row (i'm not a fan)

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Mutu
Level 3

Join date: Dec 2006
Location:
Posts: 597

Under-rated: Everything and anything for rear delts

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austin_bicep
Level 1

Join date: Sep 2007
Location: New York, USA
Posts: 5149

I love how so many people have such a problem with curls and bench press. It's like we have to be so anti mainstream that those movements suck.

Give me a fucking break. I'd love to see people look like shit because they have decent quads and a back, but no chest and arms.

Bodybuilding is about balance and everyone seems to be a leg and back junkie nowadays and people who directly train arms and chest get scrutinized. Bunch of losers.

Then again I want to be an absolute freak, so if you want to look out of proportion or plain average, more power to you.

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Ct. Rockula
Level 2

Join date: Oct 2008
Location:
Posts: 17144

underrated

pullover floor press
zecher squats
keystone deadlifts
cleans
curl grip deadlift
farmers walk with barbell
actual wood chopping
full contact twists
isometrics

just lifting violently in general, seems like nobody wants to lift explosively at any gym i've ever been to. but i always ask how the fuck do you move 315 from your waist to your shoulders with a slow controlle motion?

also warming up is overrated

maybe its just me and my retard strength, but i'm jakked up 4/7 and always ready to go

i'm kinda paranoid, so my logic is
" if someone attacks me, i'm sure they wont care if i'm properly warmed up,so i better train my body to be ready to defend at all times, and be ready to light it up on demand

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AndrewGpv03
Level 2

Join date: Aug 2006
Location: California, USA
Posts: 116

Whoever wrote bulgarian split squats being underrated hit the nail on the head!

I've replaced squatting with those completely. One of my lumbar vertebrates is fused to my pelvis (genetic condition) and squatting just wrecks havoc on my lower back. Bulgarian split squats are absoloutely amazing. Talk about blasting the glutes + hamstrings. Although some direct quad work is necessary since they dont hit tham as much as traditional squatting.

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djsoil
Level

Join date: Feb 2008
Location: Florida, USA
Posts: 62

I'm just gonna throw this out there, but I'm willing to bet that a lot of the moves mentioned as overrated by certain people are lifts they're not very good at to begin with.

based on what I see at the gym at lift, I'd say any/all lwoer body work is under rated.

Overrated? I would say anything that doesn't work for you...or causes pain.

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G87
Level 5

Join date: Mar 2008
Location:
Posts: 1494

dankid wrote:
Overrated
---------
Curls
ATG squats
RDL
Dips


No.

Over-rated.. Upright row, wrist curls, anything to do with a bosu f*cking ball.

Under-rated.. Good mornings, front squats, deadlift/squat variations in general.

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IrishMarc
Level

Join date: Mar 2006
Location: Ireland
Posts: 1019

Underrated -

Behind the neck push press.
Oly Block Pull Variations.
Decline Bench Press.

Overrated -

Power cleans
Cable Cross Overs

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LiveFromThe781
Level 1

Join date: Aug 2007
Location: Massachusetts, USA
Posts: 10874

Underrated:

Stiff LEgs, love what they do to my hams

Bent Cable Tricep Extensions, hands down one of the best tricep builders ive ever done - thing is no one knows about these

Hack Squat

1 arm machine rows


Overrated

overhead press
pec deck
horizontal leg press
lat pulldowns

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sebbie
Level

Join date: Feb 2009
Location:
Posts: 59

Tumbles wrote:

At least for me benching on the smith is amazing in terms of moving appreciable weight and feeling the chest doing a ton of work. It also is less bothersome on my shoulders than BB. I honestly think it's typically underrated rather than overrated.


I suppose that may well be true, but from my experiance at least people end up using it as an ego lift as you can move more weight on it anyway, and it is still pretty easy to injure yourself on it (look up pattern overload syndrom). If you've got a valid use for it that's cool, but those are the reasons why I put it in the overrated.

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forlife
Level 5

Join date: Sep 2005
Location: Texas, USA
Posts: 6722

Overrated
Barbell bench press
Biceps curls
Back extensions
Neck press
Most bodyweight only exercises

Underrated
Weighted chinups/pullups
Weighted dips
Leg press

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LiveFromThe781
Level 1

Join date: Aug 2007
Location: Massachusetts, USA
Posts: 10874

how are bicep curls overrated?

when it comes to your biceps you have two choices:

1) Curl

2) Have small biceps

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forlife
Level 5

Join date: Sep 2005
Location: Texas, USA
Posts: 6722

I disagree. My biceps are proportional to the rest of my body, and I hardly ever do curls. Heavy complex lifts like weighted pullups have provided plenty of stimulation for muscle growth.

Not that there is anything wrong with curls, I just see a lot of guys doing them religiously while ignoring other lifts that would provide more balanced growth.

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austin_bicep
Level 1

Join date: Sep 2007
Location: New York, USA
Posts: 5149

forlife wrote:
I disagree. My biceps are proportional to the rest of my body, and I hardly ever do curls. Heavy complex lifts like weighted pullups have provided plenty of stimulation for muscle growth.

Not that there is anything wrong with curls, I just see a lot of guys doing them religiously while ignoring other lifts that would provide more balanced growth.


Your biceps are o.k. bro, but some people aren't looking for biceps alittle bigger than average.

Your not going to build 20+ inch biceps without doing direct armwork including fucking curls every week. I don't know why this comes up in every other thread.

Ronnie does curls
Arnold does curls
Jay does curls
Levrone does curls
Dexter does curls
J Jackson does curls
Branch does curls
David Henry does curls
Toney Freeman does curls
Silvio does curls
Darrem does curls
Shawn does curls
Wheeler does curls
Dorian does curls
Haney does curls
Heath does curls
Kai does curls
Columbo does curls
Dugdale does curls
Priest does curls
Even Mariuz does curls

Everyone with big arms curls religiously. The majority of those guys besides a few like Dorian and Dugdale, who prefer incline bench, flat bench press religiously too.
Benching 500 pounds and curling the 100 pound dumbells for reps produces a big chest and arms.

I'll tell you the overrated exercises, serratus crunches, power cleans, bulgarian split squats and all these crazy fucking "secret" exercises everyone is doing and *gasp* what pros are doing them?? What pros honestly do power clean and split squats regularly. I can't name 5. I'm talking IFBB pro top contenders.

The underrated exercises are the basics like Squat, Deadlift, Bench, Curls, Rows and whatever else that everyone shys away from now because they're afraid to do what is proven to work best. These exercises are underrated because the produce the best results. I don't know what runs through peoples minds.

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Rape Weight
Level

Join date: Mar 2009
Location: California, USA
Posts: 564

Underrated:

Rack pulls. Nothing works for my back quite like them.

Step-ups. Great posterior chain shit.



I wouldn't really say there are overrated movements because it really depends on what your goals are. Most of the lifts preached around here ARE worth doing (squats, deads, etc.)...

If this was "most effective vs. most ineffective" I would probably nominate some of the more petty isolation work that isn't necessary for beginners/intermediates (which you invariably see them doing anyway).

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ignignokt
Level 3

Join date: Aug 2008
Location:
Posts: 156

forlife wrote:
I disagree. My biceps are proportional to the rest of my body, and I hardly ever do curls. Heavy complex lifts like weighted pullups have provided plenty of stimulation for muscle growth.

Not that there is anything wrong with curls, I just see a lot of guys doing them religiously while ignoring other lifts that would provide more balanced growth.



Oh no. Not this argument again...

EDIT: austin_bicep took the bait! forlife, hurry, start reeling before he gets away

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icehawk
Level

Join date: May 2008
Location:
Posts: 93

Overrated:

Planks
Back Squats
Stability training
Bench Press
Leg Press


Underrated:

Front Squats
Any unilateral leg work (split squats, lunges, step-ups, etc)
HammerStrength machines
Foam rolling

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MytchBucanan
Level 1

Join date: Apr 2006
Location:
Posts: 1927

Overrated...

Barbell curl
Slow concentric tempo ("good form")
Cable Crossovers (just burns calories)
Bosu Ball
Cardio in general

Underrated...

Inc. Dumbbell curl
Front Squat
Lunges
Explosive concentric

Just my opinion of course. Good topic by the way.

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Short Hoss
Level

Join date: Jun 2008
Location:
Posts: 817

austin_bicep wrote:
The underrated exercises are the basics like Squat, Deadlift, Bench, Curls, Rows and whatever else that everyone shys away from now because they're afraid to do what is proven to work best. These exercises are underrated because the produce the best results. I don't know what runs through peoples minds.


You can preach this shit all day to people, and they still will not get it. I have for quite some time on here (as well as others like X, CC, Tiri, etc) but we still have fuckers that weigh 160lbs calling curls overrated. Forlife's the same height as me and I outweigh him by 35lbs and my arms are still too small. The one thing he needs is CURLS.

God, why hast thou forsaken us?

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austin_bicep
Level 1

Join date: Sep 2007
Location: New York, USA
Posts: 5149

ignignokt wrote:
EDIT: austin_bicep took the bait! forlife, hurry, start reeling before he gets away


I'm too strong for him to reel me in.

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ayork90
Level

Join date: Jul 2008
Location: Massachusetts, USA
Posts: 95

overrated

leg ext
leg curl
triceps dips
decline press

underrated

leg press
chest dips
bb curls
cable pressdowns

and then there is the obvious like squat/deads/presses/rows




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bjan09
Level 1

Join date: Mar 2009
Location: England
Posts: 7

LiveFromThe781 wrote:
Underrated:

Stiff LEgs, love what they do to my hams

Bent Cable Tricep Extensions, hands down one of the best tricep builders ive ever done - thing is no one knows about these

Hack Squat

1 arm machine rows


Overrated

overhead press
pec deck
horizontal leg press
lat pulldowns


How do you do Bent Cable Tricep Extensions? can't find them anywhere

thx

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Goodfellow
Level 1

Join date: Sep 2006
Location: England
Posts: 2642

austin_bicep wrote:
I love how so many people have such a problem with curls and bench press. It's like we have to be so anti mainstream that those movements suck.

Give me a fucking break. I'd love to see people look like shit because they have decent quads and a back, but no chest and arms.

Bodybuilding is about balance and everyone seems to be a leg and back junkie nowadays and people who directly train arms and chest get scrutinized. Bunch of losers.

Then again I want to be an absolute freak, so if you want to look out of proportion or plain average, more power to you.


AGREE

Just for this website:

Overrated:
Squats
Barbell rows.

Underrated:
Leg press
Leg extensions
Leg curls
Hammer strength rows
Lat pulldown.
Bicep curls
Triceps pushdown
Bench press

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forlife
Level 5

Join date: Sep 2005
Location: Texas, USA
Posts: 6722

Short Hoss wrote:
You can preach this shit all day to people, and they still will not get it. I have for quite some time on here (as well as others like X, CC, Tiri, etc) but we still have fuckers that weigh 160lbs calling curls overrated. Forlife's the same height as me and I outweigh him by 35lbs and my arms are still too small. The one thing he needs is CURLS.


Go back and read what I said, dumb ass.

There's nothing wrong with curls, as long as they are part of a balanced program.

I think they are overrated when people obsess on curls, at the expense of deadlifts, squats, pullups, and other complex exercises that create more balanced muscle development.

I see this frequently in the gym. I know guys that do curls and bench, and nothing else. That is stupidity.

If you look like fucking Popeye because you do more curls than anything else, you are the person my post was directed at. If your extra 35 pounds are evenly distributed, go back to your regular program since I wasn't talking about you.

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hedge
Level

Join date: Nov 2008
Location: North Carolina, USA
Posts: 12

Underrated:
Pushing yourself to lifting bigger.
Keeping a notebook.
Having a plan.
Changing things up. Rotating.

Overrated:
Doing the same thing workout after workout, choosing the same weight amounts, not wanting to overdo things or strain a muscle.

Skipping a week or a month, then coming back and trying to remember what you used to be lifting.

Forgetting that you had a plan.

Not doing a leg day since you do a lot of cardio.

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