Harmful workouts for fostering strength and muscle mass, according to a fitness scientist, as stated.
Dr. Mike Israetel, a renowned exercise scientist, has shared his insights on the effectiveness of certain exercises and equipment, particularly the Bosu ball, for building muscle and improving strength. In a YouTube video, he critiques the use of the Bosu ball for muscle building and strength training.
According to Dr. Israetel, the Bosu ball is ineffective for building muscle and improving strength due to the instability it introduces. This instability reduces the actual load and mechanical tension on the muscles, which are critical factors for muscle growth and strength gains. Exercising on an unstable surface like a Bosu ball shifts the focus towards balance and stability rather than maximal muscle contraction and loading, making it a "muscle growth killer."
Performing exercises such as squats, lunges, or push-ups on a Bosu ball compromises the ability to safely apply heavy resistance or maintain proper form. This limits hypertrophy (muscle size increase) and strength improvements. Instead, Dr. Israetel recommends deep squats and barbell overhead exercises for leg strength and overhead stability, as they are easier to progressively overload and target muscles more effectively.
However, Dr. Israetel does not dismiss the Bosu ball entirely. He acknowledges that exercises on the Bosu ball might improve balance or coordination. But for muscle building and strength development, he suggests doing these exercises on the floor instead.
In contrast, Dr. Israetel recommends exercises like shrugs, dynamic movements like presses, pulls, and deficit deadlifts for building strength, hypertrophy, and metabolic adaptation. He considers the decline weighted sit-up excellent for ab development, while the V-up is a bodyweight alternative for ab development.
Kettlebell swings are excellent for cardiovascular fitness, but not ideal for resistance training, muscle growth, or sports training. Dr. Israetel states that kettlebell swings are not biomechanically designed to develop the hamstrings, glutes, lower back, or to improve strength, power, and speed, as most of the forces are horizontal, while most limiting forces in real sports are vertical.
Instead, Dr. Israetel suggests ditching kettlebells for deficit deadlifts, power cleans, or the mid-thigh pull for strength, power, and size. He also critiques Turkish get-ups, considering them a "parlour trick" that may not effectively target the muscles intended.
Bicycle abs, according to Dr. Israetel, do not stretch the abs significantly and are not effective for building bigger, stronger abs. Progressive overload and exercises that focus on 'the stretch' are key for building bigger, stronger abs, he explains.
In summary, Dr. Israetel's recommendations for effective strength training and muscle building include exercises that allow for progressive overload, target muscles effectively, and prioritise maximal muscle contraction and loading over balance and stability. He advises against using the Bosu ball for these purposes and encourages performing exercises intended for the Bosu ball on the floor instead.
Exercises on the Bosu ball, such as squats or push-ups, may not be ideal for muscle building and strength development as they shift focus towards balance and stability, potentially compromising proper form and limiting weight or resistance application. Instead, Dr. Israetel suggests focusing on exercises like heavyweight squats, barbell overhead exercises, and dynamic movements like presses, pulls, and deficit deadlifts for effective muscle growth and strength improvements.
In terms of cardiovascular fitness, kettlebell swings can be useful, but they are not designed to develop muscles like the hamstrings, glutes, or lower back, nor to improve strength, power, and speed effectively. For these purposes, Dr. Israetel recommends exercises like deficit deadlifts, power cleans, or mid-thigh pulls.
