5 'Efficient' Workouts Wasting Your Time

Training comic · May 7, 2026 · 6 slides

This comic highlights five popular workouts that are often mistaken for muscle-building routines but are actually better suited for conditioning, endurance, or flexibility. It advises that to build muscle effectively, one should focus on targeted hypertrophy training rather than high-intensity cardio, group fitness classes, or bodyweight endurance challenges.

The GainFrame mascot sweats while stretching on a mat, dreaming of a muscular physique with a red 'X' over it, illustrating that these workouts won't build muscle.
GainFrame Guy. 5 'Efficient' Workouts Wasting Your Time.
The GainFrame mascot jumps onto a wooden box in a messy gym, highlighting that random AMRAP workouts are for conditioning rather than muscle growth.
#1 CrossFit Metcon. Random AMRAP is conditioning, not hypertrophy. 00:34:0. 21-15-9 AMRAP: Thrusters, Pull-ups, Burpees, Box jumps, Deadlifts. 0:05.
The GainFrame mascot runs on a treadmill in a dimly lit studio, showing that group cardio classes do not build muscle.
#2 F45 / Orangetheory. Cardio in dim lighting. Great workout, no muscle. 00:01:37. 00:03:53. 00:02:09. 00:06:38. 00:27:30 Zone 4. 00:03:25. 54, 235, 205, 1035, ES, 70.
The GainFrame mascot wears a 20-pound weighted vest while doing a pull-up, emphasizing that the Murph workout is an endurance challenge rather than a hypertrophy builder.
#3 Murph for Hypertrophy. Endurance test, not a muscle builder. Save for the off-season. Endurance ≠ size. 20 lb. Murph: 1-mile run (checked), 100 pull-ups, 200 push-ups, 300 squats, 1-mile run.
The GainFrame mascot performs high-rep jump squats while dreaming of muscular legs with a red 'X' over them, showing that power training is inefficient for leg hypertrophy.
#4 Jump Squats for Legs. Power training ≠ hypertrophy. Load the bar. Rep 47.
The GainFrame mascot sweats profusely in a downward dog pose in a hot room, illustrating that hot yoga improves flexibility but does not build muscle strength.
#5 Hot Yoga for Strength. Great for mobility. Won't build a single fiber. 105°F. Flexibility gained (checked). Muscle not (red X).

Like the comics? The app does the tracking.

GainFrame turns progress photos into body fat estimates, muscle scores, and honest trend lines — the stuff these comics keep nagging you about. Free to start on iOS.

Download GainFrame Free

More Training comics