Most of your favorite exercises suck for building muscle. Here’s what to do instead.

In this episode of The Supra Human Show, Ryan Stevens, Dr Taylor Waters, and Ben Oliver break down the best and worst exercises for putting on real muscle. No gimmicks, no trends, just straight hypertrophy science for people who train for gains.

They’re not here to entertain you with flashy movements. They’re here to tell you why some of the most popular lifts in the gym are wasting your time, and what to do instead if you actually want results. From leg curls and leg presses to chest-supported rows and smart machine work, the guys walk through exactly what works when you're chasing muscle. And they don’t hold back when calling out what doesn’t.

This episode is all about training smarter, not harder. It’s about leaving your ego at the door, dropping the complexity, and dialing in simple, brutal efficiency that gets results on stage and in the mirror.

Chapters:

00:00 Introduction

02:29 How to measure the effectiveness of a lift

05:03 Functional movement versus focused hypertrophy

08:44 Rethinking popular exercises

22:35 Building size with smart arm training

28:50 Programming for pure muscle growth

This one’s for serious lifters only. If you care more about building muscle than impressing the gym crowd, hit play and take notes.

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