If exercises could compete like college football teams, we could definitively identify the best movements for each body part. Unfortunately, exercises can't hit the field. To compile this list of muscle-building movements, we used EMG analysis, reviewed scientific research, and considered expert opinions. These exercises effectively overload target muscles. Let's delve deeper to compare them.Who Helped Choose This All-Star Exercise Team?
- Parker Hyde, CSCS, CISSN
- A team of athletes from sports-nutrition company iSatori
- Author and educator Stephen Adele, CEO and founder of iSatori
The panelists have a combined wealth of coaching experience, having worked extensively with top-tier amateur and professional athletes for many years. Adele from iSatori asserts that any weight-training program lacking fundamental compound exercises is severely lacking. By omitting movements like squats and deadlifts, which stimulate the release of growth-boosting hormones, the opportunity for substantial muscle growth in terms of size and strength is missed.
In essence, the highlighted exercises presented here are the crème de la crème for each muscle group. To maximize muscle size, it is imperative to include them in your training regimen without fail. Prioritize these exercises at the beginning of your workout when energy levels are at their peak. Moreover, ensure you challenge yourself by using heavy weights, as this will help increase strength, ultimately contributing to greater muscle size.
Shoulders:
Best: Standing barbell overhead press
Major Muscles Worked: Middle and front delts, trapezius, triceps, upper pectoralis, serratus anterior
Why It's Number 1: Hyde emphasizes the importance of including standing barbell presses in your shoulder routine. These exercises engage the upper back, rear delts, core, and legs. According to EMG research, compared to a seated dumbbell press, standing barbell presses activate the middle and front delts to a significantly greater extent. This is crucial as these muscles play a key role in developing round and defined deltoids, resembling cannonballs. Therefore, standing barbell presses are essential for achieving well-rounded and impressive shoulder muscles.
In Your Training: Hyde suggests that the standing barbell press should be a key exercise on your shoulder or push day. It is important to prioritize it early in your workout to ensure you have the energy and intensity needed to train your delts effectively. While deltoid muscles can generally handle slightly higher rep ranges, the standing barbell press should be performed similarly to a bench press. You can vary the repetition range from strength-focused (around three reps per set) to hypertrophy-focused (8-12 reps per set) to achieve different training goals for muscle development.
Quads:
Best: Front squat
Major Muscles Worked: Quadriceps, gluteus maximus, hamstrings
Why It's Number 1: "Front squats are considered the top choice for several reasons," explains Hyde. "Despite the bar being positioned in the front, the main emphasis should be on maintaining a centered load and force around the midfoot. In a front squat, the bar is placed high on the front of the shoulders, resulting in minimal change in the back angle. This positioning enables greater recruitment and activation of the quadriceps compared to other types of squats. On the other hand, in a back squat, the bar placement requires the hips to move further back, which places more tension on the glute muscles."
Hyde also highlights the knee-friendly nature of front squats due to their reduced shearing and compressive force on the knee joint. This makes front squats a safer variation for targeting the quadriceps while minimizing stress on the knee.
In Your Training: Hyde suggests using the front squat as the main exercise for targeting the quadriceps in a leg workout. This exercise not only requires leg strength but also engages the upper back and core. If flexibility is limited, you can either cross your arms or use lifting straps to hold the bar in a front-rack position.
Chest:
Best: Barbell bench press
Major Muscles Worked: Pectoralis major and minor, anterior deltoid, triceps, serratus anterior
Why It's Number 1: The barbell bench press is usually the starting point for chest day, as it allows for maximum power and the ability to lift heavier weights, according to Hyde. Compared to dumbbells, the barbell offers better control during the exercise. Multiple electromyography (EMG) studies have found that the barbell bench press not only activates the pectoral muscles more effectively than incline presses, decline presses, and flyes but also provides superior targeting of the triceps brachii.
In Your Training: To prioritize heavy sets with lower rep ranges, place the bench press at the beginning of your workout. The width of your grip affects the weight you can handle. Studies indicate that a grip width that positions your forearms perpendicular to the floor when the bar is lowered (forming a 90-degree angle) is recommended.
Biceps:
Best: Dumbbell curl
Major Muscles Worked: Biceps, brachialis, brachioradialis, pronator teres
Why It's Number 1: Hyde explains that while lifting heavier weights is possible with a barbell, it may result in muscle imbalances if one side of the body becomes dominant. Dumbbells, on the other hand, can help prevent or address such imbalances while providing sufficient stimulation for muscle growth. Dumbbell curls allow for a more natural movement pattern and a wider range of motion. Additionally, they offer the flexibility to vary your hand position, such as keeping it supinated throughout, adopting a neutral grip like hammer curls, or transitioning from a neutral to supinated grip as you curl. These variations can slightly change the activation of different biceps heads.
In Your Training: On the same training day, prioritize biceps exercises after multi-joint back exercises. For a dedicated arm day in a body-part split, use heavier loads with sets of 8 reps to promote muscle growth.
Back:
Best: Bent-over barbell row
Major Muscles Worked: Latissimus dorsi, trapezius, rear delt, rhomboid, teres major, lower back, biceps
Why It's Number 1: According to Hyde, EMG studies demonstrate that bent-over rows effectively target the entire back muscles with balanced activation. This exercise engages the lower back, lower lats, and upper lats to a significant degree. When handling heavy loads, it's crucial to maintain proper form and prevent rounding of the lower back, which could strain the lumbar discs.
Nick Wright, a Team iSatori athlete, considers bent-over rows as his favorite exercise for developing a well-built back. He alternates between underhand and overhand grips, each providing a slightly different effect. The overhand grip reduces biceps activation, and there are various ways to perform it. Wright particularly favors the Yates-style row, named after former Mr. Olympia Dorian Yates. He also adopts Ronnie Coleman's style, which involves angling the body approximately 45 degrees above the horizontal plane. Controlled momentum is acceptable, especially during the negative phase of the movement.
In Your Training: For optimal results, perform heavy sets with lower rep ranges, such as 6-8 or 8-10 reps. If needed, the Smith machine version can be a suitable alternative as it restricts movement to the vertical plane, but precise positioning relative to the bar is crucial. Additionally, you can consider trying the reverse-grip variation for some variation, as it places slightly more emphasis on the lower lats and biceps.
Glutes:
Best: Hip-extension machine/butt blaster
Major Muscles Worked: Gluteus maximus and medius, hamstrings
Why it's Number 1: According to Hyde, a prominent series of EMG studies conducted in Hamburg, Germany, revealed that the lying hamstring curl with elevated thighs and a deliberate contraction of the glutes effectively activates the glute muscles. However, as this exercise may not be widely available, Hyde suggests using the next best option, which is the hip machine. This machine mimics the sprinting stride and can be performed either in a standing position or on all fours. During the exercise, emphasize squeezing the glutes and avoid rushing through the repetitions.
In Your Training: Hyde suggests performing this exercise as an isolation movement, so it's ideal to include it after your heavy leg exercises like squats, deadlifts, and/or hack squats. This exercise specifically targets and exhausts the glute muscles, which play a significant role in multi-joint leg exercises. Aim for repetitions in the hypertrophy range (8-12) and maintain a slow and controlled tempo throughout the movement.
Triceps
Best: Weighted parallel-bar dip
Major Muscles Worked: Triceps, anterior delt, upper pectoralis major
Why It's Number 1: Hyde explains that based on published EMG evidence, dips performed for triceps activation with a more vertical body position and controlled elbow movement exhibit a high level of triceps activation. While some other exercises may have slightly higher triceps activation, the multi-joint nature of dips and the ability to manipulate factors like rep speed, resistance, and chest angle give them an advantage over single-joint triceps exercises. As an alternative, Hyde recommends incorporating weighted bench dips for effective triceps engagement.
In Your Training: In order to target the muscle-building rep range, it is recommended to use a weight belt that allows you to attach additional plates to your waist during dips. Simply performing endless repetitions with just your body weight may not sufficiently stimulate muscle growth. When incorporating multi-joint triceps exercises like dips, it is advisable to prioritize heavy dips at the beginning of your workout and gradually add weight. This enables training within the lower range of the target rep range, typically 8-10 reps.
Hamstrings:
Best: Romanian deadlift
Major Muscles Worked: Hamstrings, gluteus maximus, lower back
Why It's Number 1: Hyde emphasizes the Romanian deadlift (RDL) as an excellent exercise for targeting the hamstrings. A recent EMG study highlighted its superiority in hamstring activation compared to exercises like the leg curl, glute-ham raise (GHR), and good mornings.
Since the hamstrings cross both the knee and hip joints, it is important to include movements that engage both areas, as no single exercise can fully activate the entire muscle. The RDL primarily targets the hamstrings from the hip joint, so it's recommended to complement it with a knee-joint hamstring exercise like the leg curl to ensure comprehensive development of the hamstrings, as advised by Craig Stevenson, the iSatori VP of marketing.
In Your Training: Hyde recommends starting your hamstring workout with the Romanian deadlift (RDL). Aim for a rep range of 8-12 while focusing on using challenging weights. If you're new to RDLs, it's beneficial to observe yourself in a mirror from the side. The key is to maintain a stable knee angle and emphasize pushing your hips backward during the movement. Keep your shoulders locked, maintain a strong chest, and engage your glutes forcefully as you lift. A useful guideline is to continue reaching backward until you feel a slight tremor or quivering in your hamstrings.
Calves:
Best: Donkey calf raise
Major Muscles Worked: Gastrocnemius, soleus
Why it's Number 1: Hyde mentions that the same German group that studied glute exercises also found that the donkey calf raise produced the highest activation of the calf muscles. Additionally, they discovered that positioning the feet with the toes pointing directly forward maximized recruitment of both the medial and lateral heads of the gastrocnemius.
If your gym does not have the specific machine for the donkey calf raise, you can perform it in a manner similar to Arnold Schwarzenegger, who would have a training partner sit on his back to provide the necessary overload on the target muscle. This technique ensures that you apply enough resistance for effective calf training.
In Your Training: After finishing your quad and hamstring exercises, it is recommended to perform this exercise. Since the gastrocnemius muscles are involved indirectly in many leg movements, it is important not to fatigue them before doing this exercise. Prioritize this movement before other calf exercises, particularly those involving bent-knee movements that minimize the activation of the gastrocnemius. For effective training, consider using higher repetitions and emphasizing the eccentric phase of the exercise by focusing on controlled lowering of the heels.
Overall:
Best: Barbell back squat
Major Muscles Worked: Quads, hamstrings, glutes, calves
Why It's Number 1: According to Hyde, the barbell back squat is considered the top exercise for several reasons. It engages multiple muscle groups, including the calves, quads, hamstrings, glutes, erector spinae, upper back, and biceps. Extensive research indicates that squats, particularly performed within the 6-10 rep range, have a significant impact on increasing testosterone levels. Variations of the squat, such as adding chains, incorporating box squats, or adjusting foot positions, offer further ways to target specific areas of the lower body.
Jason "Big J" English, an iSatori athlete, emphasizes the importance of squats for overall strength, muscle mass, and balance. Regardless of the type of training program, squats are crucial and yield great results. English highlights the significance of squats in every sport and encourages performing them with intensity.
In Your Training: Hyde suggests that based on current research, incorporating squats earlier in your workout can potentially increase testosterone levels throughout the entire workout. This may enhance the response of smaller muscles during subsequent sets. It is recommended to use a moderate load, around 70-80 percent of your one-repetition maximum (1RM) or a weight that allows you to perform 8-10 reps. High volume is key, so aim for a high number of sets. Keep rest periods limited to 1.5-2 minutes.
While research and expert opinions provide valuable insights, personal preferences and individual experiences vary. If you strongly believe that a particular exercise is superior, feel free to share your thoughts and reasoning in the comments section below.
