💪 5 Overrated Exercises for Building Muscle

Welcome to The Ripped Report! Here’s what we have for you today: 

• 5 underrated and overrated exercises for hypertrophy

• How the “4+1” protocol can help your lagging calf muscles 

• Wesley Vissers’ 4 go-to moves for washboard abs

WORKOUT 

5 Overrated & Underrated Exercises 

Some exercises are hidden gems that deserve a spot in your routine, while others are overhyped and offer little return on your effort. But how can you tell which exercises are essential for maximizing your gains and which ones to avoid altogether? Exercise science experts Dr. Pak and Dr. Israetel have identified five underrated exercises you should incorporate and five overrated movements you might want to reconsider in your next hypertrophy program.

Surprisingly, the barbell bench press — often considered a cornerstone of chest training — made the list of overrated exercises. Dr. Pak explains that dumbbells or machine chest press variations provide superior stretch without a spotter. On the other hand, they recommend doing more Smith machine squats, praising their stability and ability to enhance muscle activation.

Check out their complete analysis below for a detailed breakdown of which exercises to prioritize and which to avoid for optimal results.

TRAINING

4 + 1 = Calf Gains

Struggling to grow your calves? You’re not alone. Calf development is notoriously tricky, mainly due to genetics. Research shows that calves are more complicated to grow than most other muscle groups, so using effective, science-backed training techniques is crucial.

That’s where the “4+1” protocol comes in. The best part? It requires just two 10-minute sessions per week.

The 4+1 training method focuses on the proper motion range for maximum results — you just need to perform four partial calf raises at a stretched position, followed by one full-range calf raise. Together, this sequence counts as one rep.

Discover the science behind this innovative approach and learn how to incorporate it into your leg training for optimal calf hypertrophy.

BODYBUILDING 

4 Washboard Abs Builders 

Achieving abs that truly stand out requires a combination of low body fat and effective exercises designed to sculpt and strengthen. And today, we’ve figured out half of that equation as we look at the four go-to moves that Classic Physique athlete Wesley Vissers uses in his routine. 

His program emphasizes weighted exercises, like cable crunches, to train the core with the same intensity as any other muscle group, leveraging progressive overload for optimal results. He also employs techniques to minimize hip flexion and maximize core activation, ensuring every movement effectively targets the abdominal muscles.

THE DROP SET

• Check out which two competitors qualified for the 2025 Olympia after winning this past weekend’s Detroit Pro.

• Are you tired of chest gain plateaus? Learn how to do the seated chest flye to experience more pec growth. 

• If you’re on a paleo diet or prefer to avoid supplements and food with artificial ingredients, check out our expert review of the six best paleo protein powders of 2025. 

Sign Up