I lifted weights for 11 years before I learned what exercises put on muscle and which ones waste time.
I've compiled a list of the best exercises for each muscle group so you don't have to spend 11 years skinny like I did.
//THREAD// Please steal these:
I've compiled a list of the best exercises for each muscle group so you don't have to spend 11 years skinny like I did.
//THREAD// Please steal these:
I spent 11 years doing Olympic lifts, KB swings, and CrossFit workouts. I trained hard but was always skinny as a stick. I couldn't figure out why.
There are many reasons why I wasn't putting on muscle, but one of the key reasons was the exercises I was doing.
There are many reasons why I wasn't putting on muscle, but one of the key reasons was the exercises I was doing.
The King of Muscle Building research recently tweeted this:
But what the f**k does that mean? In simple terms, "long muscle lengths" means when your muscle is fully stretched. "Hypertrophy" means muscle growth.
So, picking exercises that are hardest in the stretched position are best for muscle growth.
So, picking exercises that are hardest in the stretched position are best for muscle growth.
Take for example this study on squats vs. hip thrusts. Squats are harder in the stretched position (the bottom) and hip thrusts are harder in the contracted position (the top). What happened?
Squats blew hip thrusts out of the water in terms of hypertrophy.
Squats blew hip thrusts out of the water in terms of hypertrophy.
Still don't believe me? In this study: PMID: 35819335
The Overhead Tricep Extension (lengthened) beat the Tricep Pushdown (shortened) by "1.4-fold greater [muscle growth] for the Whole-[Tricep]".
The Overhead Tricep Extension (lengthened) beat the Tricep Pushdown (shortened) by "1.4-fold greater [muscle growth] for the Whole-[Tricep]".
In addition to training at long muscle lengths, exercises need to be low complexity and high stability so you can exert high outputs.
Meaning, a Turkish get-up will not drive muscle growth, but a Hack Squat will.
Meaning, a Turkish get-up will not drive muscle growth, but a Hack Squat will.
With all this in mind, here are high-output exercises that bias the lengthened position for every single muscle group:
1) Abs: Rope Crunch
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2) Biceps: Incline Dumbbell Bicep Curl
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3) Calves: Straight Leg Calves Press
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- Low Incline DB Press
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- Flat DB Press
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5) Front Delts: Seated DB Shoulder Press
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6) Glutes: Bent Knee RDLs
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7) Hamstrings: Stiff Leg RDLs
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- Horizontal Pull: Lat-Focused Seated Cable Row
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9) Side Delts: Cable Lateral Raise
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- Free weight: High Bar Back Squat w/ Heel Elevation
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11) Rear Delts: Rear Delt Row
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12) Traps: Dumbbell Bent Shrug
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13) Triceps
- Isolation: Rope Overhead Triceps Extension youtube.com
- Isolation: Rope Overhead Triceps Extension youtube.com
- Compound: Dips
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- Horizontal: Pronated Chest Supported Row
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Thanks for reading.
If you got value from this thread, retweet the 1st tweet to help others on their fitness journey.
And if you want more content like this, follow me @thejimmymackey.
If you got value from this thread, retweet the 1st tweet to help others on their fitness journey.
And if you want more content like this, follow me @thejimmymackey.
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