Find out which exercises ‘work the most’ every muscle, according to science

This text was written by a TecMundo columnist; finally learn more.

Scientific studies are developed to answer real-life questions. Common questions from practitioners in bodybuilding gyms involve several themes, one of the main ones being: Which exercise ‘takes’ more?

The first point is to understand an important difference consisting of: concepts of muscle activation and muscle hypertrophy. What does it mean? To look:

• The first is the electrical activity of the muscles, how active the muscle fibers become when they are contracted. It is an urgent variable (acute) in education. The most common way to measure this is surface electromyography: electrodes attached to the skin and transmitting a signal. Important: what we feel in training does not always correspond to the actual activation of the muscle;
• Muscle hypertrophy refers to the process of increasing the size of muscle cells, that is, a chronic adaptation. This takes weeks and does not necessarily correspond exactly to what is seen in muscle activation. In addition, it depends not only on training and muscle activation, but also on factors such as food, sleep, recovery, genetic variants and others. Today, three main mechanisms are accepted to explain hypertrophy: mechanical stress, metabolic stress and muscle damage.

Once these concepts are understood, let’s find out what studies on muscle activation or hypertrophy of certain muscle groups bring.

1. chest armor

We start from the basics: classic brace, elbow flexion, something you can do at home. Positioning the hands close to the body can provide greater activation of the pectoralis major and minor muscles and triceps in healthy men. You don’t need to separate your hands that far to do this exercise.

Among bench presses with a barbell or barbell, the first form engaged the pectorals more than the one released in 2017. A 30-degree bank slope is recommended instead of the classic 45-degree.

2. Ridges (back)

When performing a pull on the pulley, it is possible to change the width between the hands in the grip on the bar. In a study of 15 men who did pull-ups with their hands close, mid-position, or away, there was no difference in activation of the back muscles or biceps muscles.

It is possible to change the footprint type though. Classical pronation grip (palms facing forward) increased lat activation the most regardless of the distance between the hands, with regard to the supine grip (palms turned towards themselves) – an unconfirmed difference for the biceps.

3. Gluteus Maximus

One review evaluated activation of the gluteus maximus, and some exercises stood out: box climbing, deadlift, and pelvic lift. We have a current debate among researchers advocating exercises to build hip muscles: squats x pelvic lifts. But that, in my view, can be a total ratio and not this or that exercise in training.

4. Back of thigh

Squats are considered a complete exercise for the lower limbs, but this is not the case. One of the exceptions concerns the back thigh. And here comes the question: Table or push-up chair to activate those muscles? A comparison was made between flexion table and flexion chair in 10 men, and the former showed greater activation in the lateral and medial region of the posterior thighs.

Also, does changing the position of the feet in leg press activate this area more? According to a systematic review we still don’t know for sure, only 2 studies investigated different heights of the feet on the leg press platform and the practitioner can choose the positioning based on comfort and preference.

5. Triceps

The Japanese tested triceps hypertrophy (with MRI) in different arm positions (a neutral position above the head or next to the body). The most complete exercise for the triceps: French, because in the long position there was an increase in the size of the 3 heads of this muscle.

6. Biceps

A recent study tested biceps activation with a straight bar or W bar in a barbell curl exercise. The straight bar activates the muque muscles more, and this research, unlike the vast majority of studies, was done with bodybuilders.

7. calf

Bodybuilders in the past were already changing the position of the feet to reach certain areas of the calf. They were right. Twenty-two untrained men performed calf raises on the leg press with different foot positions (in, out, or aligned).

The study, which measured muscle thickness (hypertrophy), showed it might be worth doing because the outward-exposed position of the feet hypertrophied the inner region of the calves and the inner side of the leg muscles of the feet more.

8. Shuttle

A systematic review analyzed abdominal muscle activation in 233 exercises, with the famous six-pack being the most stimulating exercise, the traditional abdominal crunch or short, hands crossed behind the head or chest. The emphasis goes to exercises with free weights that activate the core area of ​​our body due to imbalance.

Finally, it is important to emphasize that current scientific evidence does not indicate a better way to achieve results in muscle hypertrophy, between free weights and machines. Complementary use of the two forms is welcomed and effective.

There are many comparative studies on muscle activation and hypertrophy, it was not possible to consider all of them in this area, but some examples form the basis of our practice. Despite evidence pointing to greater activation or hypertrophy in some exercises, you need to take your personal preference into account as continuing to train in the long run can make a difference for you.

Knowing that science needs to evolve and may show different results, we must keep an open mind to understand. Consult a physical education professional and get a good education.