177 - 8 Forgotten Exercises + 8 Trendy Ones (Try These)

Hack Squats

The reverse banded hack squat is a standout exercise for targeting the quadriceps effectively. Danny Matranga highlights its ability to isolate the quads by minimizing the involvement of the adductors and glutes, which are often engaged in traditional barbell squats 1. The addition of bands makes it easier to push through the weakest part of the lift, allowing for greater overload on the quadriceps in both the lengthened and mid-range positions.

When you add bands to the hack squat, what you end up doing is making it easier in the position where you're at the very bottom, where traditionally and conventionally, a squat would be the hardest.

This technique has gained popularity among hypertrophy-focused coaches and is a favorite in Danny's training programs.

   

Weighted Dips

Weighted dips have made a resurgence due to their effectiveness in targeting the costal pec fibers. Danny explains that while dips have been a staple exercise, adding weight has become popular for its ability to challenge the sternocostal pec fibers more intensely 2. This exercise is particularly beneficial for those looking to enhance strength without resorting to high-rep sets.

Weighted dips are a phenomenal costal pec exercise that I've seen make kind of a comeback, but become popular for new reasons.

The weighted dip's renewed popularity is attributed to its alignment with the natural pull of these muscle fibers, making it a valuable addition to any strength training regimen.

   

Machine Training

Machine training has seen a revival as a complement to free weights, offering benefits for muscle targeting and joint health. Danny notes that while machines were once dismissed, they are now recognized for their ability to provide consistent resistance and reduce joint strain 3. This shift has led to experienced lifters incorporating machines into their routines to maximize muscle engagement while preserving joint integrity.

Machines have phenomenal applications and some machines are better at targeting muscles while maintaining some kind of gentleness, if you will, on the joints than their free weight counterparts.

This trend reflects a broader acceptance of diverse training modalities in the fitness community.

   

Training Frequency

Training muscles more frequently per week has become a favored approach for natural lifters. Danny emphasizes the shift from the traditional "bro split" to more frequent sessions, which better support muscle growth and recovery 4. This method is particularly beneficial for those not using performance-enhancing drugs, as it allows for greater stimulation and adaptation.

Multiple times a week per muscle group sessions tends to be a really good way for naturals to train to develop muscle, to lose fat, to avoid excessive soreness, to maximize their training response.

This philosophy is gaining traction as it aligns with evidence-based practices in natural bodybuilding.