ESSENTIAL EXERCISES By Chris Beardsley and Paul Carter Verson 1.0 (September 2023)Welcome to the Essential Exercises book! Tale PaO NTMI R MCL XROR =) Reem Ur a we believe provide the ideal foundation for any bodybuilding training program. Beginners, intermediates, and advanced lifters will all Talim iceman ee RCo Teele lt acm Nay MCP ect aa MCL CIN make great progress for a long time focusing exclusively on them. We hope you find them valuable and we wish you the best of luck and saat -Meigcr-] Meme (CAA el marl aaa Chris Beardsley and Paul CarterG9aQOD D> Gi ESS es TS = rea KR Background Basic anatomy Important terminology Internal moment arm lengths AST eotol ante Re) oft] Wa aa Lower body exercises Machine hack squat RSF 1a-l0 dalla] Seated leg curl Barbell glute bridge Calf raise in leg press machine Upper body exercises Smith machine shallow incline press DYE To ao eet Steep incline machine press Cable triceps cross-over Wide grip latissimus pull-down Narrow grip seated machine row Wide grip seated machine row Machine preacher curl Cree Full body 3 days per week Upper-lower split 4 days per week Lotta okyBackground Learn basic anatomy, key terminology, and find out about why internal moment arm lengths and sarcomere operating lengths are the keys to exercise selection<—3J <——. Ug MIDDLE TRAPEZIUS ae Be ity —_ es MIDLINE OF BODY ‘N ah MN Sy POS Tay POS USSU IaPure | <—3 <——. LE PUSS TIS SS) tu ata AHEAD (One _ v TS TRICEPS BRACHII "i } UTD ae a» [SHOULDER ABDUCTION BUCO [ ADDUCTOR MAGNUS ESS i corral —f > UU IN GSTS Nt Ta TS | coca SOLEUSCS Cay Cat LTR (CuoseR TO BODY CENTER) Ray LIS Ec) i eae eit aT Ree ds AX Lolaaite,ttiL) aie tt 7 HIP EXTENSION isaImportant terminology Key anatomical terms When a part of the body is superior to another Superior part, it is located higher up whenever we are standing in the anatomical position When a part of the body is anterior to another Anterior part, it is located closer to the front side of the body When a part of the body is medial to another Medial part, it is located closer to a line drawn down the middle of the body (called the midline) When a part of the body is proximal to another Proximal part, it is located closer to the center of the body (the torso)Important terminology Key physiological terms Central motor command is the name of the electrical signal that is sent from the motor cortex in the brain to the muscle in order to recruit motor units. Central motor command The PNM determines which muscle or region of a muscle receives the majority of the oe central motor command that is generated in Principle of . . the motor cortex during a movement. It states neuromechanical A 4 matching (PNM) that whichever muscle or region of muscle has the best leverage will receive the largest part of the electrical signal. Leverage is largely determined by internal moment arm length.Important terminology Key physiological terms Active mechanical tension is the pulling force that a muscle fiber generates when it forms actin-myosin cross-bridges upon activation. Active mechanical tension SMH is the increase in muscle fiber size that is stimulated by passive mechanical tension. When passive mechanical tension is detected by a muscle fiber, it responds by increasing in length by adding new sarcomeres in series. Stretch-mediated hypertrophy (SMH) The stretched position of an exercise refers to the point when the muscle is longest. It does not always mean that the muscle is actually experiencing passive mechanical tension. Stretched positionInternal moment arm lengths (IMALs) IMALs determine which muscle is activated during an exercise. In the example below, the gluteus maximus, hamstrings, and adductor magnus hip extensor IMALs are shown over the hip flexion joint angle range of motion. Clearly, each hip extensor has a longer IMAL at a different joint angle, which means that different exercises can be used to target them 90 Full hip extension ® The gluteus maximus IMALis extremely long when the hip is fully extended. So the brain sends the largest proportion of the central motor command to this muscle when force is generated while the muscle is shortened. The gluteus maximus is 60 best|activated by exercises that involve peak forces when the| muscle is shortened, @ The gluteus maximus IMALis 50 extremely short when the hip is flexed to 90 degrees or more. So the brain sends little central motor command to this muscle when force is generated while the muscle is lengthened. like glute bridges mmm Gluteus maximus mm Hamstrings, (mmm Actductor magnus The adductor magnus is best activated by exercises that involve peak forces when the muscle js lengthened, like hack squats Full hip flexion ® The adductor magnus IMALstarts very short when the hip is fully extended. So it cannot produce a large hip extension torque. For this reason, the brain does not send much central motor command to it when force is produced while the muscle is shortened. The principle of neuromechanical matching tells us that muscles receive more central motor command when they have longer IMALs than other muscles for producing the joint torque that is required to complete an exercise. Importantly, different exercises have peak force requirements and therefore sticking points at different joint angles. This means that the muscle that receives the largest amount of central motor command (and consequently experiences the most hypertrophy) will differ depending on the exercise that is performed.Sarcomere operating lengths The sarcomere operating lengths of a muscle likely determine whether it can experience a sufficiently high level of passive tension so as to stimulate stretch-mediated hypertrophy. In the example below, the sarcomere operating lengths of the quadriceps extend into the zone that produces high levels of passive tension but those of the triceps brachii do not. 120% THE LENGTH-TENSION RELATIONSHIP Since the quadriceps experience more growth from stretched positions, ‘we can target them with hack squats 100% ® The quadriceps sarcomere operating lengths extend far beyond the plateau of the length-tension relationship and therefore easily generate enough passive tension to stimulate stretch-mediated hypertrophy. ASCENDING LIMB Since the triceps brachii are unlikely to experience extra growth from being trained in stretched positions, we can target them with - | I contracted ® The triceps brachii sarcomere operating lengths position do not leave the plateau of the length-tension exercises relationships so do not generate enough passive like cable crossovers tension to cause stretch-mediated hypertrophy. PASSIVE TENSION ZONE PLATEAU (DESCENDING LIMB) 1 15 2 35 4 45 Sarcomere operating lengths vary considerably between muscles. Sarcomere operating lengths are influenced by the resting sarcomere length and by the extent to which the muscle fiber lengthens, Muscles often have long resting lengths if they need to create high forces in contracted positions (as in the quadriceps and gluteus maximus). The long resting length means that the sarcomeres work on the plateau of the length-tension relationship in the contracted position and then easily reach the zone where passive tension is created.Lower body exercises Learn which exercises provide the best foundation for the leg musclesSR TS SE ® Alarge degree of knee flexion is achievable in the hack squat due to the hip position. The resulting long muscle length is useful for causing stretch-mediated hypertrophy. ® The high stability of the machine hack squat allows a higher level of motor unit recruitment than free weight squat variations. This is very useful, since the quadriceps suffer from a naturally low level of voluntary activation. Single-joint The single-joint quadriceps quadriceps (vastus have similar IMALs to each lateralis, vastus other over the joint angle ROM, medialis, and vastus so different depths do not intermedius) target different muscles. Peak Adductor magnus force in the stretched position Gluteus maximus targets the adductor magnus Soleus instead of the gluteus maximus can program this exercise for developing all of the listed prime mover muscles. and can program it only to develop the single-joint quadriceps (vastus lateralis, vastus medialis, and vastus intermedius) in addition to the adductor magnus but note that it will help maintain the soleus and gluteus maximus. Even so, when an individual lifter has extremely good leverage for the gluteus maximus during this exercise, it may still be developed despite their having a more advanced training status.Start at the bottom and find the position where you get both full knee flexion and also full contact with the foot Push your knees out just enough to allow yourself to get full knee flexion. Make sure to keep your back flat on the pad throughout the whole exercise range of motion Push the floor (or the footplate of the machine) away from you throughout the whole lifting phase® The smaller degree of knee flexion means that the quadriceps do not reach very long lengths. This reduces the muscle damage. ® \nmulti-joint hip and knee extension exercises, the rectus femoris is not activated due to the two-joint muscle principle (which applies whenever a two-joint muscle is an agonist at one joint and an antagonist at the other). This makes the knee extension exercise essential for developing the rectus femoris muscle. #® The small total muscle mass used in the knee extension allows a higher level of quadriceps motor unit recruitment than multi-joint exercises. This is very useful, since the quadriceps suffer from a naturally low level of voluntary activation. Two-joint % — Allof the quadriceps have a similar IMALs to each other (ecmeremors] over the joint angle ROM, so Single-joint different knee angles do not quadriceps (vastus target different muscles. Even einen so, the distal region of the ea apne eee rectus femoris likely has better 7 leverage than the proximal oe etL) region in this exercise and can program this exercise for all of the listed prime movers. However, it should be noted that the rectus femoris itself divides into upper and lower regions and the knee extension primarily develops the lower region. For full rectus femoris development (as may be necessary for certain advanced lifters), a hip flexion exercise is also needed to target the upper region of the rectus femoris.Set up the seat position and any other setting so that your knee is in line with the pivot point of the weight stack & Small changes in the way that an exercise is performed can greatly enhance stability and so increase the levels of motor unit recruitment that can be achieved at maximal effort. Lower the weight slowly and under control until you reach the starting position. Hold the seat handles firmly to avoid any other movements of the body Drive your toes towards the ceiling throughout the whole exercise range of motion@ The high degree of stability and the smaller amount of muscle mass allow a higher level of hamstrings motor unit recruitment than multi-joint exercises, albeit the hamstrings naturally have a very high level of voluntary activation, which is why they are easily damaged. ®& The high degree of hip flexion puts the two-joint hamstrings at a longer muscle length and thus enhances the amount of rm} stretch-mediated growth. Two-joint The semitendinosus (and likely ; © harecrineel oicens also the biceps femoris short faere oneal head) has a longer IMAL then semitendinosus and the other hamstrings in leg curls and so is likely to be semimembranosus) Si tat developed to a greater extent. ingle-joint : ; 5 The distal regions of all muscles hamstrings (biceps : seem to have better leverage femoris short head) : than the proximal regions and can program this exercise for all listed prime movers. Yet, knee flexion exercises likely involve more emphasis on the biceps femoris short head and the semitendinosus compared to the biceps femoris long head and semimembranosus. Also, they involve more emphasis on the distal parts of each muscle than the proximal portions. For total hamstrings development, more advanced lifters may wish to include hip extension exercises to supplement the seated leg curl.Set up the seat so that your knee is in line with the pivot point of the weight stack. Lean forwards so as to increase hip flexion Lower the weight slowly and under control until you reach the starting position. Hold onto the machine handles firmly to avoid any unnecessary movements of the body Drive your heels towards the seat throughout the whole exercise range of motion®& Compared to the hip thrust, the glute bridge has a shorter external moment arm length at the knee and so involves much less quadriceps muscle activation. For this reason, the exercise is more hip-dominant and consequently displays more gluteus maximus muscle activation. ® The high degree of knee flexion in the exercise may put the hamstrings ® Producing peak forces close to full hip into active insufficiency, thereby extension means that the gluteus maximus making the gluteus maximus muscle has the best leverage, so receives most of contribute to a much greater extent. the central motor command from the brain. Gluteus maximus The gluteus maximus has its (upper and lower) best leverage for hip extension ee when the hip is fully extended Single-joint and the muscle is completely een shortened. The lower region of a the gluteus maximus likely has Two-joint i better leverage for hip extension hamstrings (mostly than the upper region (as shown. semitendinosus) by its greater muscle activation) can program this exercise for developing all of the listed prime mover muscles. can program it only to develop the gluteus maximus (upper and lower may find that they can only develop the lower region of the gluteus maximus. Importantly, given the very specific focus of this exercise on the gluteus maximus, intermediates and advanced lifters may not actually achieve a great deal of maintenance of the other prime movers despite their minor involvement in the exercise. Even so, where an individual lifter has very good leverage for one particular muscle in this movement pattern, they may find that they can still achieve development in this area. regions) andSet up the barbell with your feet relatively close to your body so that your knees form a steep angle at the top of the exercise ®& You can use an externally rotated foot position if you wish. This will increase the amount of upper gluteus maximus muscle activation and cause more even gluteus maximus development. Lower the barbell back down to the floor carefully, moving slowly and under control & The BOSU ball is a valuable tool for glute bridges. Prop the BOSU ball against the wall for support. This will then help to stop your body from sliding backwards along the floor as you increase the barbell load. Drive your hips upwards towards the ceiling. Brace your abdominals throughout the entire movement® The straight leg position means that the two-joint gastrocnemii work at a long muscle length. This is useful because they experience active insufficiency at short lengths. | & Selecting the leg press for the calf raise exercise allows for high | levels of stability and hence a high level of motor unit recruitment. This is valuable because the calf muscle group does have a relatively high voluntary activation deficit. The gastrocnemii likely display longer plantar-flexion IMALs Two-joint when the knee is extended gastrocnemii compared to when the knee is (both lateral and flexed. All of the plantar-flexors Gaskkocnemii medial heads) have longer IMALs in the Single-joint soleus stretched position when the ankle is dorsiflexed than when the ankle is plantar-flexed and can program this exercise for all the prime movers. Intermediates and advanced lifters may wish to implement a pause in the stretched position for this exercise since the active length-tension relationship of the gastrocnemiiis such that they likely experience little active mechanical tension at the top of the movement. Also, they may wish to experiment with different hip rotation angles (such that the toes point inwards or outwards) to bias the medial and lateral heads.Start with the foot flat on the platform. Then, extend the knee. Finally, dorsiflex the ankle to begin in the stretched position Lower the weight slowly and under control to the starting position. Hold onto the machine handles firmly to avoid other movements of the body. Pause in the stretched position for 4 seconds Push the footplate of the machine away from you with your toes throughout the lifting phaseUpper body exercises Learn which exercises provide the best foundation for the upper body musclesCE SE | lee SA ® The pectoralis major and triceps brachii are relatively large muscle groups that therefore have meaningful voluntary activation deficits. For this reason, using the Smith machine to provide stability is useful for maximizing the level of motor unit recruitment that is achieved. : ® Starting with the shoulder horizontally # The shallow bench incline extended, the pectoralis major is stretched, causes less anterior deltoid Producing peak forces in the stretched involvement (relative to the position is useful since the pectoralis major clavicular pectoralis major). does experience stretch-mediated growth. The pectoralis major has a Pectoralis major longer IMAL at lower degrees (clavicular and of shoulder elevation while the sternal heads) anterior deltoid has a longer Anterior deltoid IMAL at higher degrees. By Triceps brachii using weight as resistance, (medial and lateral bench press variations tend to heads only) involve peak forces at lower degrees of shoulder elevation can program this exercise for developing all of the listed prime mover muscles. can program it only to develop the pectoralis major (clavicular and sternal heads) but note that it will maintain the other listed prime movers. may only achieve new growth in the pectoralis major clavicular head when using this exercise but again can use it to maintain the other listed muscles. Even so, when an individual lifter has very good leverage for another of the prime movers, it may still be developed.Set the bench to approximately 30 degrees from the horizontal. Use a grip slightly wider than your shoulders Lower the bar slowly and under control to your chest, aiming for a point on the center or upper part of the pectoralis major muscles (whatever is most comfortable) Push the bar towards the ceiling throughout the whole exercise range of motion® Starting with the shoulder adducted in the frontal plane ensures that the middle deltoid receives the vast majority of the central motor commandin this exercise. ® The machine lateral raise is a very stable exercise that thereby permits a high level of motor unit recruitment. The middle deltoid has great Middle deltoids leverage for frontal Ae abduction at all joint angles. However, once the shoulder reaches the horizontal position, (also called lateral deltoids, since they are further from the midline of the body the anterior deltoid develops than the other similar leverage. Thus, working deltoid muscles) below this joint angle is best for targeting the middle deltoid and can program this exercise for the listed prime mover. Complete beginners may actually not require this exercise if they are also performing either [1] any wide grip pressing exercise, or [2] any steep incline or overhead pressing exercise, since both off these exercise variations will involve the middle deltoids to a reasonably large extent. Even so, where individuals have particularly good or poor leverage for the middle deltoids in those exercises, their specific responses may vary.Machine lateral raise SHORT gee iile). | , EXERCISE ey la Eitcaeit a Lyf) alam un ieee Sy us arene y | hy = weight stacl 7 | a r Cl { SET UP _ LOWERING PHASE LIFTING PHASE Set the seat height Push the pad of the so that the pivot Lower the weight slow! machine towards point of the 8 My the ceiling weight stack is at a ao & throughout the the same height as BP whole exercise your shoulder joint range of motion Essential Exercises7) it ae @ The machine steep incline | press is a stable exercise that ® Producing peak forces close to the frontal plane < below shoulder height at the start of the movement # The steep bench incline means that the middle allows more anterior deltoid deltoids are substantially involvement (relative to the involved in the exercise. clavicular pectoralis major). Anteriorand The pectoralis major has a oa longer IMAL at lower degrees of shoulder elevation while the anterior deltoid has a longer IMALat higher degrees. By using a steeper incline and therefore a higher degree of shoulder elevation, the exercise targets the anterior deltoid Pectoralis major (clavicular and sternal heads) Triceps brachii (both medial and lateral heads) and can program this exercise for all of the listed prime movers. Yet, it should be noted that given the large inter-individual variation in the moment arm lengths of the prime movers, the exact extent to which each muscle will be developed will vary considerably. Some lifters may find that they can develop the anterior deltoids very effectively, others may find that the pectoralis major clavicular head is surprisingly involved, and still others may find that the triceps brachii contribute most.® You can use either the scapular or the frontal plane for this exercise. Therefore, which grip position you select is entirely personal choice. Sit on the seat and Lower the weight slowl é B Y Push the handles of position yourself and under control back to Fi A the machine such that your the starting position. - 4 5 towards the ceiling elbows are directly Maintain the correct aa vs throughout the below your hands sitting position so that . fi entire exercise range on the handles of your elbows are directly - of motion the machine beneath the handlesE @ The cable triceps cross-over allows the long head of the triceps brachii to be targeted because it involves the shoulder in the anatomical position and the peak forces when the elbow is flexed (the cable is perpendicular to the forearm at this point at this time). The triceps brachii display different leverages to one another depending on the Triceps brachii (long shoulder angle and the elbow head, medial head angle. When the shoulder is in and lateral head) the anatomical position, the long head has better leverage. More flexed elbow angles also target the long head and can program this exercise for developing all of the listed prime mover muscles. may find that while they can maintain the sizes of all of the listed muscles, they may only achieve new growth in the long head because this muscle has better leverage and therefore receives a larger proportion of the neural drive.Retract the shoulder blades to stabilize the torso. Hold this same position throughout the movement Lower the weight slowly and under control back to the starting position. Maintain the correct torso position and finish with the elbow flexed to at least 90 degrees Pull the cable attachments towards the floor throughout the whole exercise range of motion® Since the latissimus dorsi ~ ® Since the lat pull-down involves a likely does not display stretch- cable instead of lever arms like some mediated hypertrophy and also s other machines, it is important to does not have good leverage far J maximize stability as far as possible. above shoulder height, there is This is important since the latissimus no reason to try and reach high dorsi is a relatively large muscle in the degrees of shoulder abduction upper body and so likely has a at the start of the movement. moderate voluntary activation deficit. In the frontal plane, the latissimus dorsi develops its Latissimus dorsi best leverage between 60-90 (lumbopelvic and degrees above the anatomical thoracic regions) position. The lumbopelvic Teres major region of the muscle has better a. leverage than the thoracic region of the muscle in this range of motion can program this exercise for developing all of the listed prime mover muscles. can program it only to develop the latissimus dorsi and teres major but note that it will still help maintain the elbow flexors. may only see growth occurring in the lumbopelvic region of the latissimus dorsi. Even so, when an individual lifter has extremely good leverage any particular prime mover during this exercise, it may still be developed despite their having a more advanced training status.POSITION EXERCISE Drive elbows towards the werd LOWERING PHASE Use a grip of 1.5 Allow the bar to return to times shoulder the starting position, width. Adjust the moving slowly and under pad so that you control. There is no need can fit your knees to achieve a large muscle under it while stretch at the end of the holding the bar movement LIFTING PHASE Drive the elbows towards the floor. Avoid leaning or rocking backwards during the movement Essential Exercises> mh ® The narrow grip means that the exercise takes place closer to the sagittal plane than to the transverse plane. ® During rowing variations, the horizontal direction encourages the trapezius and rhomboids to work to. perform scapular retraction. Latissimus dorsi In the sagittal plane, the latissimus dorsi develops its best leverage between 45-60 degrees above the anatomical position. The thoracic region of the muscle has much better leverage than the lumbopelvic region of the muscle in this range of motion (thoracic and (lumbopelvic regions) Posterior deltoid Teres major Elbow flexors Trapezius and rhomboids can program this exercise to train all of the listed prime mover muscles. Yet, should probably only program it for the latissimus dorsi (thoracic and lumbopelvic) and teres major muscles, albeit noting that it can help maintain the other prime movers when it is used. may wish to program the exercise solely for developing the latissimus dorsi (thoracic region), but again noting that the exercise will certainly help maintain the other listed prime movers. Naturally, when an advanced lifter has very good leverage for one particular prime mover, this will still be developed.Tuck your chin and use a neutral spine posture, keeping the ribs above the pelvis. Fully extend the elbows Allow the machine handles to return to the starting position, while making sure to move slowly and under control throughout the exercise range of motion Drive the elbows back and down but do not allow them to go too far behind the bodyae if 4 ® The wide grip means that the exercise takes 7 Place closer to the j transverse plane than to the sagittal plane. ® During rowing variations, the horizontal direction encourages the trapezius and rhomboids to work to. perform scapular retraction. In the transverse plane, the latissimus dorsi does not have good leverage and so the other back muscles are required to contribute to a much greater extent. The posterior deltoid has the best leverage and is therefore likely the most strongly activated Posterior deltoid Elbow flexors Trapezius and rhomboids can all program this exercise to train all of the listed prime mover muscles. In contrast, should probably only program the exercise for the posterior deltoid and the scapular retractors (trapezius and rhomboids). may even find that they need to add a more targeted exercise for the scapular retractors and that the exercise primarily only develops the posterior deltoid. Even so, the other muscles can probably still be maintained at a certain level in intermediate and advanced lifters.Lift your chest up so that the spine extends naturally. Allow the scapula to protract slightly. Extend the elbows fully Allow the machine handles to return to the starting position, while making sure to move slowly and under control throughout the exercise range of motion Drive the elbows back but do not allow them to go too far behind the body. Allow the scapula to retract naturally® The machine preacher curl is a stable exercise variation that consequently permits a very high level of motor unit recruitment in all of the elbow flexors. Unlike the free weight preacher curl variation, it does not involve a peak force at full elbow extension and so does not bias towards the biceps brachii and brachialis. Thus, it provides an even development of all of the elbow flexors. The IMAL of the elbow flexors all increase with increasing Biceps brachii elbow flexion but the IMALs of (long head and the biceps brachii are greater at short head) full elbow extension and the Brachialis IMALs of the brachioradialis are Brachioradialis greater at full elbow flexion. Peak forces in a mid-range target all elbow flexors equally and can program this exercise for developing all of the listed prime mover muscles. may wish to program alternative exercises in order to bias either the biceps brachii and brachialis (with a curl variation that involves peak forces in the fully extended elbow position) or the brachioradialis (with a curl variation that involves peak forces in the fully flexed elbow position). Even so, individual lifters who have very good leverage for one or other of the elbow flexor muscles maystill achieve development in those specific muscles with this exercise as an advanced lifter.fill 5} © Small changes in the way that an exercise is set up can enhance stability and increase the levels of motor unit recruitment that can be achieved. Adjust the seat Allow the machine and your body handles to lower back to Pull the machine position so that the starting point, making handle and try to the elbow joint is sure to move slowly and drive your forearm in line with the under control throughout into your biceps pivot point of the the whole exercise range muscle weight stack of motionExample programs Learn how to build training programs using only the exercises presented in this bookExample program Full body (3 days/week) program Workout 1 Nee acta (el a) Seated hamstrings oa) STi iaamtateal iat) shallow incline press Wide-grip latissimus pull-down bd Volume lay =i-3 Per 3 sets per exercise Workout 2 Barbell glute bridge from floor Wide-grip seated TE Ton COn a NYE Tol aa oe Tete Machine preacher ola) (er) o) (mtg (o-)o9 extension Torna ita Ls period No SMa LeL ee specific GATES ena between B Sony Rest days are taken between all workouts Workout 3 Machine hack squat e-)romanote ey Steep incline machine gay Narrow grip seated roy Tro CI ey 2RIR on first set, and Par Reet reps and load for the other two setsExample program Split routine (4 days/week) program Workout 1 Uy yeti ueda 9) Narrow Fame OVE TolaT arom 11 cl} Cable triceps extension Machine fele-r-lanl-me la Workout 2 Lower (long) Machine hack squat SISK) hamstrings curl Calf raise in leg rote) GED Volume Tempo relay .-3 iNTo} Samy | SSSSPEN | oeratite exercise tempo Workout 3 Melt colt) Lower (short) Uy) eT-rm (Cea) 9) Barbell glute ley aro =x-} Na Tee ac clae| Ciel tir-tom olla earls (ela ates Eien 1] ita period SMa LeL ee lar between Sony Rest days are taken between all workouts Tuten a shallow incline rat) ion Wide-grip row Steep incline machine press A teleetefalo) Ea pull-down Tro CI ey 2RIR on first set, and Par Reet reps and load for the other two sets{yoda 01X21 Find out where to look for more information about the effects of exercise selection on specific muscle groups{eyed ena) BACKGROUND CMa Melee yy Németh, G., & Ohisén, H. (1985). In vivo moment arm lengths for hip extensor muscles at different angles of hip flexion. Journal of biomechanics, 18(2), 129-140. Cee ee ane ROO eel es motor unit recruitment in human movement. Exercise and Sport Sciences Reviews, 47(3), 157-168. CMS eee CMe) ele (yy Ottinger, C. R., Sharp, M. H., Stefan, M. W., Gheith, R. H., de la Espriella, F., & Wilson, J. M. (2023). EE wa nO Une understanding the findings. Strength and Conditioning Journal, 45(2), 162-176. LOWER BODY EXERCISES * Machine hack squat PRO On CER ne OM nme ee Sea ee aig aa Lee ea ee Lae) Buford, W. L., Ivey, F.M., Malone, J. D., Patterson, R. M., Pearce, G. L., Nguyen, D. K., & Stewart, A. A eee EU ae uO Oe RL eT an REE Ce cM a ee Mee biomechanical studies of human vastus lateralis and vastus medialis sarcomere length oper een Behm, D.G., Whittle, J., Button, D., & Power, K. (2002). Intermuscle differences in activation. Muscle & Nerve, 25(2), 236-243. Pace * Seated knee extension Buford, W. L,, Ivey, F. M., Malone, J. D., Patterson, R. M., Pearce, G. L., Nguyen, D.K., & Stewart, A. A. Ce ates Mea a anne Une me Re ee oe Mr et eee ae ea ORE LES Son, J., Indresano, A., Sheppard, K., Ward, S.R., & Lieber, R. L. (2018). Intraoperative and biomechanical studies of human vastus lateralis and vastus medialis sarcomere length operating range. eRe eee Behm, D.G., Whittle, J., Button, D., & Power, K. (2002). Intermuscle differences in activation. Muscle & TPL ELLE * Seated leg curl Ce a a es GO Rt ee a a ae nC ee a Dee ea ee COE a ar a oe A eee) functional adaptations following long vs. short muscle length eccentric training. Frontiers in LL Baumert, P, Temple, S., Stanley, J. M., Cocks, M., Strauss, J. A., Shepherd, S.O. & Erskine, R. M. (2021). Neuromuscular fatigue and recovery after strenuous exercise depends on skeletal muscle size and stem cell characteristics. Scientific Reports, 11(1), 7733.{ay 21 a-ak) LOWER BODY EXERCISES OMe else e late <-3 Oa Cnn eS a ce ed angles of hip flexion. Journal of Biomechanics, 18(2), 129-140. * Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. (2015). A comparison of gluteus maximus, biceps femoris, and vastus lateralis electromyographic activity in the back squat and Dene Rss re een eo See ea co ae SCR ieee CRC ice muscle volumes. European Journal of Applied Physiology, 119, 1933-1942. See a Oa ROR ea RCI CUT a Gece eee cs measure for gluteal neuromuscular function. Journal of Sport Rehabilitation, 29(7), 956-962 * Calf raise in leg press + Maganaris, C. N., Baltzopoulos, V., & Sargeant, A. J. (1998). Changes in Achilles tendon moment arm ra CR aan ers cen ar eae CSTE) TEE) F Se UCR POE Meee Raia eee RO CU ceca ese Clinical Anatomy, 16(3), 215-223. Same ee Po eee Lo er eR Cu Co Oe ioe at two ankle flexion angles. Journal of Biomechanics, 49(16), 4164-4167. Pa CLL em see ge om POP ee Ce od Nerve, 25(2), 236-243. UPPER BODY EXERCISES * Smith machine shallow incline press Oa Oe Aco aoc eC aC ere race Cr ue Me eum MarR ae eg ele) CeCe a a eur ha POE) en re eet Oa cela RRM aa il Annals of Biomedical Engineering, 31, 207-220. * Machine lateral raise * Ackland, D.C., Pak, P,, Richardson, M., & Pandy, M. G. (2008). Moment arms of the muscles crossing SUE UE ola eer ee a Ue Se Seca ee aR ee cu ue Cu CM Annals of Biomedical Engineering, 31, 207-220. * Coratella, G., Tornatore, G., Longo, S., Esposito, F., & Cé, E. (2020). An electromyographic analysis of lateral raise variations and frontal raise in competitive bodybuilders. International Journal of Cet eaeeeg ee At ? Cesc) MRC hoy * Ackland, D.C., Pak, P., Richardson, M., & Pandy, M. G. (2008). Moment arms of the muscles crossing RU ee ele ae eo ee eee et Le SACU eA) AY OE) Lae od CoO ee) ok CRC) Co Annals of Biomedical Engineering, 31, 207-220. * Coratella, G., Tornatore, G., Longo, S., Esposito, F., & Cé, E. (2022). Front vs Back and Barbell vs Machine Oe Re Ula au ae Un Seu Maca ecu eee) Physiology, 13, 825880.{eyed ena) UPPER BODY EXERCISES Cable triceps crossover Secu eae A ce ee ee eT Se a each head of the triceps brachii muscle in elbow extension. Acta Orthopaedica et Traumatologica Lares E ye See eS RO A nA MI En eR a limb with varying elbow and forearm positions: implications for motor control. Human Movement Science, 17(2), 201-220. Seca MO ee CaCO en MY Annals of Biomedical Engineering, 31, 207-220. Ser EL eer Wao Ce eae eM ee nek eRe gee eee ate er eae co Le Sais Wide grip latissimus pulldown Oe MOR aM eure eA UT aC PS eee ee are TEER ae ak LU usec ELEC Seo Oe oe eC Ce ee PA ie eo UU Reena ke Ce ete Cor caer Cae eS Te MA Cee ae ee sce laa + Gerling, M. E., & Brown, S. H. (2013). Architectural analysis and predicted functional capability of the EER ee ae Ul Peel Pa ees oe Narrow grip machine seated row Oe MON AM eure eA UT aC POS eee tc Racer TEL CR eI ae a LU aes CELE Semel) A ee LO) a oe ee ac aC human latissimus dorsi muscle. Journal of Anatomy, 223(2), 112-122. Wide grip machine seated row Oa Oe Ree cone ee aC aero nee during horizontal flexion and elevation. Journal of Shoulder and Elbow Surgery, 6(5), 429-439. Sue ele See Coa es eel ee Se ee eo specific regions of the trapezius during modified Kendall manual muscle tests. Journal of Athletic ST RLFC) BLES): L OC a wr Weal ha CM POE) on ere enclose tl Pea ure ear Tce es Lee) Machine preacher curl Sea eC ACU Rae eR forearm position. Journal of Biomechanics, 28(5), 513-525. + Hale, R, Dorman, D., & Gonzalez, R. V. (2011). Individual muscle force parameters and fiber operating gene ne UR ce ee nee ee een Comets + Behm, D.G., Whittle, J., Button, D., & Power, K. (2002). Intermuscle differences in activation. Muscle & Nerve, 25(2), 236-243.