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  1. #1
    Senior Senior JEFIT Member amcredle's Avatar
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    Best Workout Exercises

    Best Workout Exercises
    By Eric Knight B.A. Hon. Kinesiology, CPT (CanFit Pro)

    Electromyographical (EMG) Research is an essential research tool allowing physiologists to determine the role of muscles during specific movements. EMG is a scientific method of measuring the level of excitation. This is done by placing electrodes over your body and recording the level of muscle activity induced by an exercise. A study was conducted to find which exercises cause the greatest amount of activity within each muscle group and, as a consequence, determine which exercises will produce the greatest gains in mass and strength. This study was conducted by Tudor O. Bompa, PhD & Lorenzo J. Cornacchia. Both men and women were used in the sudy and all subjects had at least two years experience with resistance training.

    Here are the results of the best workout exercises study::
    (100% would signify maximum muscle fiber stimulation)

    Pectoralis Major (Chest)
    Decline dumbbell bench press ----------------93%
    Decline bench press, Olympic bar(OB)---------89
    Push-ups between benches --------------------88
    Flat dumbbell bench press -------------------87
    Flat bench press (OB) -----------------------85
    Flat dumbbell flyes --------------------------84

    Pectoralis Minor (Chest)
    Incline dumbbell bench press ----------------91%
    Incline bench press (OB) --------------------85
    Incline dumbbell flyes -----------------------83
    Incline bench press (smith machine) ---------81

    Medial Deltoids (Shoulder)
    Incline dumbbell (db) side laterals ----- 66%
    Standing db side laterals -------63
    Seated db side laterals -----62
    Cable side laterals -----47

    Posterior Deltoids
    Standing db bent laterals ----- 85%
    Seated db bent laterals -----83
    Standing cable bent laterals -----77

    Anterior Deltoids
    Seated front db press -----79%
    Standing front db raises -----73
    Seated front barbell press -----61

    Biceps brachii (long head)
    Preacher curls (Ob) -------------------- 90%
    Incline seated Db curls (alternate) ------ 88
    Standing biceps curls (Ob/narrow grip)--- 86
    Standing Db curls (alternate) ----------- 84
    Concentration Db curls ------------------ 80
    Standing curls (Ob/wide grip)------------ 63



    Triceps brachii (outer head)
    Decline extensions (Ob) ------------------ 92%
    Triceps pressdowns (angled bar) ----------- 90
    Dips with a bench --------------------------87
    One-arm cable extensions (reverse grip) - 85
    Overhead rope extensions ------------------ 85
    Seated one-arm Db extensions (neutral grip)- 82
    Close-grip bench press (Ob) --------------- 72

    Latissimus dorsi (back)
    Bent-over Bb rows ---------------------------93%
    One-arm Db rows -----------------------------91
    T-bar rows ----------------------------------89
    Lat pulldowns to the front ------------------86
    Seated pulley rows --------------------------83

    Rectus femoris (quads)
    Safety squats (90 degree angle, 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 (90 degree angle, shoulder width stance) ----60

    Biceps femoris (hamstring)
    Standing leg curls --------------------------82%
    Lying leg curls -----------------------------71
    Seated leg curls ----------------------------58
    Modified hamstring deads --------------------56

    Semitendinosus (inner hamstring)
    Seated leg curls ----------------------------88
    Standing leg curls --------------------------79
    Lying leg curls -----------------------------70
    Modified hamstring deads --------------------63

    Gastrocnemius (calf muscle)
    Donkey raises -------------------------------80
    Standing one-leg raises ---------------------79
    Standing two-leg raises ---------------------68
    Seated raises -------------------------------61

    [URL="http://www.myfit.ca/archives/viewanarticle.asp?table=fitness&ID=28&subject=Best +Workout+Exercises"]http://www.myfit.ca/archives/viewanarticle.asp?table=fitness&ID=28&subject=Best +Workout+Exercises[/URL]

    ---------------------------------------------

    Bodybuilders should take advantage of what science provides to create an optimal training program. Through research and personal experience, an ultimate program is created. The creation of new movements compels athletes to question the validity and effectiveness of previous routines. Bodybuilders and powerlifters want to know what exercises will produce the quickest, most effective and safest results. The real answer is: there is no best exercise or training technique, since each has an appropriate time and place in an athlete’s program.
    Exercise selection inevitably depends on the phase of training along with the anatomical and physiological properties of the exercise. The first step toward proper exercise selection is the classification of all exercises according to their specific physiological response.
    1
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    Science has taken many steps to classify different exercises used in resistance training. One way involves electromyographical research, a recording of the electrical activity in skeletal muscle. EMG research displays the amount of motor unit activity in the muscle being studied. Scientists use EMG to measure which exercises cause the greatest amount of stimulation within a specific muscle group.
    Personal trainers and coaches should take advantage of the elaborate EMG research available for designing resistance training routines. Applying scientific findings can only enhance a routines effectiveness and marketability.
    The following is a summary of EMG results for several muscle groups. The results are from Serious Strength Training by Dr. Tudor Bompa. The list of exercises is in ascending order, from highest muscle stimulation to lowest (indicated by percent iEMG ma

    [URL="http://www.warriorfx.com/2007/06/emg-results/"]http://www.warriorfx.com/2007/06/emg-results/[/URL]
    ---------------------------------------------


    pretty good article. if you are looking for a routine. id search for a proven routine then make tweaks with this list.
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  2. #2
    I Am JEFIT Legend Deviation's Avatar
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    Pretty good info. Seems to fall in line with what I "feel". WTF is "Modified hamstring deads"?
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  3. #3
    Good stuff. Make sure you've got the majority of the top performers incorporated into your workout people!

  4. #4
    Wondering, if anyone has made a basic routine based on these, uhm, recommendations? I'm having a spot of trouble finding some of the excercises from the database, or equivalents. My anatomy knowledge leaves a lot to be desired; hamstring sounds like something to do with small rodents tied together. Which might be a good analogy for the current state of my musculature.

  5. #5
    I Am JEFIT Legend Deviation's Avatar
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    Kumimono,
    Building a program is more involved than just picking a few exercises off a list. If you're new, I'd suggest you look into a program that's already designed and matches your goals.
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  6. #6
    Moderator OptikaNET's Avatar
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    Justin... I think it is, and it isn't...

    A deeper knowledge of Kinesiology, the difference between Isolation and Compound, ways to work support muscles etc are all useful in designing a routine but - unless you're a pro bodybuilder using the Russian method - it really isn't rocket science!!!

    And pre-designed workouts don't work for everyone since everyone's kinesiology and exercise-response is slightly different. I may be a bit old-school, but it's perfectly possible to learn the basic lifts and put together a perfectly adequate routine just be arranging them in a sensible order. The knowledge comes into determining the order, but it's not hard to learn at all.

    Kind Regards
    Dave

  7. #7
    I Am JEFIT Legend Deviation's Avatar
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    And piecing together a routine when you admittedly do not have the proper knowledge is a recipe for failure. Basic programs work very well and help educate you about yourself along the way.

    Sure anyone can throw darts, pick a few exercises they think will work for them, and arbitrarily choose a a given number of reps & sets. Chances are it won't work as intended. Starting with a proven, simple program is by far the best way for someone to get started. The program will have structure as well which is key in the early stages.
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  8. #8
    Moderator OptikaNET's Avatar
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    And it's not how Joe Weider started... Or Arnold Schwarzenegger...

    Kind Regards
    Dave

  9. #9
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by OptikaNET View Post
    And it's not how Joe Weider started... Or Arnold Schwarzenegger...

    Kind Regards
    Dave
    Joe Weider trained Arnold. Not to mention Arnold also trained with other athletes. Not really a fair comparison.

    I'm not saying someone shouldn't experiment. That's not a good way to start though. Get your feet wet with a program that's already there. Run with it and then decide what you need to work on afterwards.

    I'll stop arguing this point here since it's mucking up the the thread. I think my viewpoint is clear enough.
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