What Exercises REALLY work your muscles...

[BG5150]

I found this post over on another board. Very interesting.

The results of the EMG studies show which exercises produce the greatest amount of stimulation within each target muscle group. The following table displays these results.

This doesn't mean that some of you newbs out there need to completely scrap your programs just because of these results. For instance, it says the pecs get the best stimulation with the decline dumbbells, however, everything else is too close to it to make a noticable difference. From what I see, you also need to take in account that just because an exercise gets the most stimulation, doesn't mean it's the best to use. You have to take in account which ones you can use the most weight on safely to achieve mechanical muscle overload->Because IMO heavy weight builds muscle. For example, I'd achieve more overload using standing side laterals than if I did seated incline side laterals.

IEMG max motor-unit activation

Exercise/% EMG Muscle Stimulation

Pectoralis major:
Decline dumbbell bench press - 93
Decline bench press (Olympic bar) - 89
Push-ups between benches - 88
Flat dumbbell bench press - 87
Flat bench press (Olympic bar) - 85
Flat dumbbell flys - 84

Pectoralis minor:
Incline dumbbell bench press - 91
Incline bench press (Olympic bar) - 85
Incline dumbbell flys - 83
Incline bench press (Smith machine) - 81

Medial deltoids:
Incline dumbbell side laterals - 66
Standing dumbbell side laterals - 63
Seated dumbbell side laterals - 62
Cable side laterals - 47

Posterior deltoids:
Standing dumbbell bent laterals - 85
Seated dumbbell bent laterals - 83
Standing cable bent laterals - 77

Anterior deltoids:
Seated front dumbbell press - 79
Standing front dumbbell raises - 73
Seated front barbell press - 61

Biceps:
Biceps preacher curls (Olympic bar) - 90
Incline seated dumbbell curls (alternate) - 88
Standing biceps curls (Olympic bar/narrow grip) - 86
Standing dumbbell curls (alternate) - 84
Concentration dumbbell curls - 80
Standing biceps curls (Olympic bar/wide grip) - 63
Standing E-Z biceps curls (wide grip) - 61

Triceps:
Decline triceps extensions (Olympic bar) - 92
Triceps pressdowns (angled bar) - 90
Triceps dip between benches - 87
One-arm cable triceps extensions (reverse grip) - 85
Overhead rope triceps extensions - 84
Seated one-arm dumbbell triceps extensions (neutral grip) - 82
Close-grip bench press (Olympic bar) - 72

Latissimus dorsi:
Bent-over barbell rows - 93
One-arm dumbbell rows - 91
T-bar rows - 89
Lat pulldowns to the front - 86
Seated pulley rows - 83

Quadriceps:
Squats (parallel depth, shoulder-width stance) - 88
Seated leg extensions (toes straight) - 86
Hack Squats (90 degree angle, shoulder-width stance) - 78
Leg press (110 degree angle) - 76
Smith machine squats (90 degree angle, shoulder-width stance) - 60

Hamstrings:
Seated leg curls - 88
Standing leg curls - 79
Lying leg curls - 70
Stiff Legged Deadlifts - 63

Calves:
Donkey calf raises - 80
Standing one-leg calf raises - 79
Standing two-leg calf raises - 68
Seated calf raises - 61



References:

1. DeLuca, Fj., R.S. LeFever, M.P. McCue, and A.P. Xenakis. (1982), “Behavior of human motor units in different muscles during lineally varying contractions” Journal Physiology (Lond), 329:113-128.

2. Kobayashi Matsui, H. (1983), “Analysis of myoelectric signals during dynamic and isometric contraction.” Electromyog Clin Neurophysiol, 26, 147-160.

3. Melo, G.L. and E. Cafarelli. (1994-95), Exercise Physiology Laboratory Manual, 25.

4. Moritani, T. and H.A. deVries. (1987), “Re-examination of the relationship between the surface integrated electromyogram (IEMG) and force of isometric contraction.” American Journal of Physiological Medicine, 57:263-277.

5. Moritani, T., M. Muro, and A. Nagata. (1986), “Intramuscular and surface electromyogram changes during muscle fatigue.” Journal of Applied Physiology, 60:1179-1185

[Paul Stagg]

EMG studies are horribly flawed, and should not be used as a major factor in determining your workout routine - so the commentary at the end is the most important part of the post.

[BG5150]

EMG studies are horribly flawed, and should not be used as a major factor in determining your workout routine - so the commentary at the end is the most important part of the post.

In edit, moved to top of post.

[fixationdarknes]

Yeah, I agree that heavy weight works best with progressive overload and although for something like SLDLS where technically from that article the hammmies aren't hit as hard as Leg Curls (even though I'd have to say that I think my hams have grown a lot better from SLDLs than leg curls), they are still really good because of the heavy weight.

[Tony G]

You're better off training MOVEMENTS rather than body parts if you truely want to get both big and strong.

I always crack up when some guy is like, "yep, today is bicep day" and then proceeds to spend an hour training a muscle that is the size of baseball. Or today is "shoulders".......if you're doing any significant heavy pressing or rowing, your shoulders are getting hammered. You don't need to spend 45 minutes training your MIDDLE (no such thing as medial) or rear delts.

I'd say as long as the bulk of your programs (~80%) are based around the compound lifts, you will be fine. Don't waste your time basing them off of some EMG studies.

[CiteCollegiale]

i disagree tony just look at the wbb routines...

[fixationdarknes]

I say train by movements for strength. Although some people get really strong with bodypart routines. But the main thing is just the diet. If you have a good diet you can probably make good strength on any routine.