The Ultimate Guide to the Best Exercises for Muscle Groups
The burning question on everyone's mind is: "What's the best exercise for a particular muscle group?" Ideally, a training program should consist only of the best exercises to avoid wasting time on ineffective ones. The good news is that there is an answer to this question. However, the "bad" news is that it's not as simple as "this exercise is best for this muscle."
If you're serious about selecting the best exercises for a particular muscle group, consider the following questions when choosing exercises for your program:
Does the exercise target the desired muscle(s)?
Can you perform the exercise through an effective range of motion?
Does the movement cause joint discomfort?
Does the exercise provide an adequate loaded stretch?
Does the exercise provide enough stimulus for the fatigue it generates?
Does the exercise work synergistically with other exercises in your program?
#1: Does the exercise hit my target muscle(s)?
The first question is the most obvious. Make sure that the exercises you choose target the intended muscle group. For example, cable tricep extensions aren't suitable for hitting your biceps. While lat pulldowns target your biceps, they may not be the best choice if they're your primary targets.
#2: Can you perform the exercise through an effective range of motion?
Exercises that allow you to use a greater range of motion within your limitations will likely be at the top of your list. While partials may have some benefits in specific cases, using a greater range of motion generally yields better results over time. One benefit is reduced injury risk due to the use of less weight. Therefore, skipping machines that significantly limit your range of motion may be wise unless no other options exist.
#3: Does the movement cause joint discomfort?
If a particular exercise causes joint pain even after proper warm-ups, stop doing it. And if an exercise causes joint pain at regular intervals of use, even if you lower the volume or change the other exercises around it, it's time to say goodbye to it or limit use to less than those known intervals.
#4: Does the exercise provide an adequate loaded stretch?
An exercise may feel good regarding the range of motion it provides and the movement pattern it offers, but some machines and exercises provide the inverse of the force curve we are looking for. We know that stretch-mediated hypertrophy has shown promising research in providing greater stimulus, so incorporating movements that load longer lengths may be beneficial in muscle growth. While a loaded stretch isn’t 100% necessary on all movements, it’s something to consider in the grand scheme of your exercise selection.
#5: Does the exercise provide enough stimulus for the fatigue it generates?
Certain exercises may provide a lot of stimulus but also generate significant fatigue. For instance, deadlifts are notorious for leaving people feeling drained, making it challenging to progress on other movements because of the high fatigue cost. If the exercise completely zaps you from providing adequate effort in the current or future sessions, then it might be wise to consider alternatives.
#6: Does the exercise work synergistically with other exercises in your program?
This question is more nuanced and advanced. Certain exercises may not provide sufficient stimulus or may have a high stimulus-to-fatigue cost. Nevertheless, certain exercises may have synergistic effects from other exercises.
One way synergistic effects might occur is through exercise order. For instance, if squats are too fatiguing, try doing leg extensions first to pre-exhaust your quads. When you move on to squats, you'll need less weight and may get a better stimulus for the fatigue generated.
Another way synergistic effects can be beneficial is by improving mind-muscle connections for other movements. For example, I sometimes perform leg curls before any compound quad movement. Despite proper warm-ups, compound quad movements can sometimes feel stiff on my knees. Leg curls help by pumping blood into the area, allowing me to be better warmed up for those compound movements.
Choosing the best exercises for your program requires careful consideration of several factors and patience. Remember that your needs may change over time, so stay adaptable and adjust your program accordingly.
If you are busy and want to maximize your time and efforts, you can skip all the guesswork and start doing exactly what you need to reach your goals by applying for 1:1 coaching or booking a free consult.
