{"id":30082,"date":"2022-08-30T08:54:30","date_gmt":"2022-08-30T12:54:30","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=30082"},"modified":"2022-10-10T20:01:51","modified_gmt":"2022-10-11T00:01:51","slug":"exercises-bodybuilders-love-to-hate","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/exercises-bodybuilders-love-to-hate\/","title":{"rendered":"5 Exercises Bodybuilders Love To Hate\u2014And Why They\u2019re Worth It"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Bodybuilding requires a tremendous amount of discipline, dedication, and determination for months at a time. But there&#8217;s a misconception that the exercises used by bodybuilders are all about aesthetics, not function, sometimes giving the sport and its associated exercises a bad rap.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plenty of fitness professionals argue that most bodybuilding exercises support a wide variety of health and fitness goals. \u201cMany bodybuilding exercises mimic the movement patterns we use during daily life outside of the gym,\u201d says Jake Harcoff, C.S.C.S., C.I.S.S.N., <\/span><span style=\"font-weight: 400;\">head coach and owner of <\/span><a href=\"https:\/\/aimathletic.com\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">AIM Athletic<\/span><\/a><span style=\"font-weight: 400;\">. \u201cYou can\u2019t say that most bodybuilding exercises aren\u2019t for the average Joe and Jane when they train ranges of motions and muscles everyone needs in their daily life.\u201d Fair point, hmm?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Still, there are some exercises in many a training regimen that bodybuilders love to hate. You know, the one or two exercises you dread for your entire workout but <\/span><i><span style=\"font-weight: 400;\">know<\/span><\/i><span style=\"font-weight: 400;\"> you can\u2019t skip. Here, fitness pros dish on five exercises bodybuilders always make sure to hit, as brutal and taxing as they are. Read on to learn why they\u2019re worth incorporating into your routine\u2014and get ready to embrace those muscle quivers and quakes.\u00a0\u00a0<\/span><\/p>\n<h2><strong>1. Lunges\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019ve met any bodybuilder, odds are you\u2019ve met someone who loathes lunges. Actually, if you\u2019ve met <\/span><i><span style=\"font-weight: 400;\">anyone<\/span><\/i><span style=\"font-weight: 400;\"> who exercises, you\u2019ve probably met someone who hates the movement. \u201cLunges are probably the most universally detested exercise commonly utilized in most programs,\u201d says Harcoff.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Why do people hate lunges so much? Simple: They\u2019re difficult. A unilateral exercise, lunges force the exerciser to support their entire body weight\u2014plus whatever external load they&#8217;re using\u2014with just one leg, which requires a tremendous amount of lower-body strength and stability, Harcoff explains.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t let their trickiness deter you, however. Each rep calls on your glutes, quads, hamstrings, quads, core, <\/span><i><span style=\"font-weight: 400;\">and<\/span><\/i><span style=\"font-weight: 400;\"> hip adductors. Most notably, it works these muscles unilaterally (a.k.a. one side at a time). \u201cWorking one side at a time exposes\u2014and helps remedy\u2014<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/muscle-imbalances\/\" target=\"_blank\" rel=\"noopener\">imbalances between your legs<\/a> that bilateral lower-body movements like the squat and deadlift can hide,\u201d he explains.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of the wide variety of lunge variations you can try, Harcoff suggests starting with the unweighted lunge. If you can properly execute the exercise without your chest falling forward or front knee caving inward, up the difficulty by adding weight. Front rack barbell lunges, goblet walking lunges, and farmer\u2019s carry lunges are all good variations for improving lower-body strength.\u00a0<\/span><\/p>\n<h2><strong>2. Bulgarian Split Squats\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Those who want a perky peach include this tricky unilateral exercise to their programming. Executed by elevating your back leg on a bench or box, the Bulgarian split squat allows your back knee to travel further vertically than your standard split squat, so you strengthen your muscles through a greater range of motion. \u201cThe greater range of motion forces your body to call on more muscle fibers, which can result in a larger muscle growth,\u201d explains Harcoff. Nailing the balance here is hard\u2014but worth mastering.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to certified strength and conditioning specialist Bill Daniels, C.S.C.S., C.P.T., owner of <\/span><a href=\"http:\/\/www.beyondfitnessonline.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Beyond Fitness Online<\/span><\/a><span style=\"font-weight: 400;\">, this exercise is also beneficial for people who don\u2019t have physique or strength goals. \u201cThe majority of people spend their entire day sitting at a desk job, which can lead to very tight hips\u201d he explains. \u201cEven unweighted, the Bulgarian split squat can help open the hip flexors and counter the side effects of being sedentary all day long.\u201d\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-keep-moving-with-an-exercise-injury\/\" target=\"_blank\" rel=\"noopener\">Safe Ways To Stay Active When You Have An Exercise Injury<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Test your abilities by starting with three sets of 12 unweighted Bulgarian split squats per side, suggests Daniels. When you\u2019re confident in the movement, you can add weight by putting a barbell in the front or back rack position or holding kettlebells in the front rack position or a farmer\u2019s carry.\u00a0<\/span><\/p>\n<h2><strong>3. Single-Leg Romanian Deadlifts<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Weight room junkies love to post videos of their recent max deadlift with celebratory captions like, &#8220;Finally part of the 500 club&#8221; or &#8220;Big boy, big weight&#8221;. But while bodybuilders may be able to brag about the weight they pull in a traditional deadlift, the single-leg Romanian deadlift is a different story. \u201cYou physically can\u2019t load as much weight during this single-leg variation as you can during a traditional bilateral deadlift,\u201d says certified strength and conditioning coach <\/span><a href=\"https:\/\/drsharongam.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Sharon Gam, Ph.D., C.S.C.S<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The single-leg Romanian deadlift is a lower-body hinge exercise that looks very similar to a <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/deadlift-form-mistakes\/\" target=\"_blank\" rel=\"noopener\">traditional deadlift<\/a>. However, unlike the traditional deadlift, you\u2019ll start standing on one leg, hinge at your hips until you feel the hamstring in that standing leg light up, and press through your standing foot to activate your entire posterior chain and return to standing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe single-leg Romanian deadlift is a great exercise for challenging the muscles in your posterior chain (the muscles that run along the back of the body), including the glutes, hamstrings, calves, lats, and spinal erectors,\u201d says Gam. The exercise also recruits the core and small stabilizer muscles to maintain balance since it\u2019s a unilateral exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Indeed, the full-body nature of this exercise makes it ideal for anyone planning to hit the bodybuilding stage. Since this movement effectively and efficiently works the posterior chain, it\u2019s another one that\u2019s beneficial for non-competitors, too. \u201cMost of the general population sits all day long, which results in muscle weaknesses and imbalances in posterior chain muscles,\u201d she explains. Doing movements like the single-leg Romanian deadlift once or twice per week can correct these imbalances, as well as improve posture, and reduce the risk of lower-back aches and pains, which are often associated with a weak posterior chain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Her suggestion: Start with four to five sets of 12 reps per side. Stick with your body weight at first and then add weight by holding a kettlebell or dumbbell in the hand on the side of the planted leg.\u00a0<\/span><\/p>\n<h2><strong>4. Chinups<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Unfortunately, it\u2019s common for bodybuilders and non-builders alike to avoid the pullup bar like the plague. Worse yet, even the exercisers who <\/span><i><span style=\"font-weight: 400;\">do<\/span><\/i><span style=\"font-weight: 400;\"> utilize the pullup bar avoid the chinup.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Quick refresher: The chinup is a pulling upper-body exercise that involves hanging from the bar with an underhand grip (palms facing toward your body), then pulling yourself up to the bar, explains Gam. By prescribing an underhand grip, rather than an overhand grip (like the pullup), the chinup requires that your biceps and chest do more work. As such, people (commonly, women) who have under-developed arm and chest muscles find this exercise incredibly taxing.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/post-mistakes-that-mess-with-muscle-gains\/\" target=\"_blank\" rel=\"noopener\">3 Post-Workout Mistakes That Mess With Your Muscle Gains<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">However, because a strong chest and biceps are essential for completing everyday pushing movements, such as getting up off the ground and pushing everything from strollers to heavy grocery carts, it\u2019s a beneficial exercise for anyone to master, according to Daniels. The chinup also strengthens your grip and forearm muscles, which can make everyday tasks like carrying groceries easier.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you already have the prerequisite strength to do chinups, Daniels recommends hopping up there and aiming for three sets of four to 12 reps, depending on your ability. If not, you can prepare your body for the movement with exercises like the banded chinup, underhand row, and underhand lat pull-down.\u00a0<\/span><\/p>\n<h2><strong>5. Overhead Triceps Extensions\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019ve ever seen a bodybuilder\u2019s pose routine, you won\u2019t be surprised to learn that triceps strengthening exercises make up a large part of their upper-body workouts. After all, the muscle that runs along the backside of the arm gets a lot of love on stage.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to Harcoff, triceps exercises\u2014like the overhead triceps extension\u2014are something <\/span><i><span style=\"font-weight: 400;\">everyone<\/span><\/i><span style=\"font-weight: 400;\"> should incorporate into their exercise routine. The reason: Strengthening your triceps can help improve shoulder stability and elbow health. \u201cThis means doing triceps strengthening exercises can help with pressing movements and pulling movements too,\u201d he explains. In the gym, that translates to heavier deadlifts, overhead presses, cleans, and snatches. Outside of the gym, that means greater ease picking packages off the porch, lifting your child onto your shoulders, and rearranging your living room.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the best ways to strengthen your triceps is with a surprisingly exhausting exercise called the overhead triceps extension, says Harcoff. Start with a very light dumbbell that you can move for three sets of at least 12 reps. When you\u2019re comfortable with the movement pattern, you can increase the weight.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bodybuilding requires a tremendous amount of discipline, dedication, and determination for months at a time. But there&#8217;s a misconception that the exercises used by bodybuilders are all about aesthetics, not function, sometimes giving the sport and its associated exercises a bad rap.\u00a0 Plenty of fitness professionals argue that most bodybuilding exercises support a wide variety<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/exercises-bodybuilders-love-to-hate\/\">Read More <span class=\"screen-reader-text\">5 Exercises Bodybuilders Love To Hate\u2014And Why They\u2019re Worth It<\/span><\/a><\/p>\n","protected":false},"author":103,"featured_media":30084,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,9],"tags":[],"class_list":["post-30082","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Exercises Bodybuilders Love To Hate\u2014And Why They\u2019re Worth It<\/title>\n<meta name=\"description\" content=\"Of the many exercises bodybuilders incorporate into their routines, a few are particularly dreaded. 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