Dominic Stone
There are over 600 muscles in the human body, and when it comes to targeting specific muscles, there are a few factors to consider. Firstly, you need to decide whether to focus on compound exercises or isolation exercises. Compound exercises, also known as multi-joint exercises (MJE), involve multiple muscle groups and joints, simulating real-life movements. Isolation exercises, on the other hand, target specific muscles or muscle groups and are often performed on weight machines. Both types of exercises have their benefits, and fitness experts recommend including both in your training program. The specific muscles you target depend on your goals, preferences, and equipment availability. For example, if you want to target your chest, exercises like bench presses, push-ups, and weighted dips are effective. Additionally, recovery is crucial, so it's important to allow for adequate rest days between workouts.
Characteristics and Values of Targeting Certain Muscles
| Characteristics | Values |
|---|---|
| Types of exercises | Compound exercises, isolation exercises |
| Types of movements | Multi-joint exercises (MJE), single-joint exercises (SJE) |
| Examples of compound exercises | Squats, bench press, deadlift, shoulder press |
| Examples of isolation exercises | Bicep curl, quadriceps extension |
| Muscle groups | Deltoid (shoulder muscles), biceps, chest (pectorals), forearms (brachioradialis, flexor carpi, extensor carpi), abs, legs |
| Examples of compound exercises for legs | Squats, lunges |
| Examples of isolation exercises for legs | Quadriceps extension |
| Number of strength-training sessions per week | 2-4 |
| Recommended recovery time | 48 hours |
| Recommended frequency of exercise per muscle group | Twice per week |
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Compound exercises
Squats
Squats are a compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, calves, and core muscles simultaneously. This exercise is excellent for building lower body strength and can be performed with or without weights.
Deadlifts
Deadlifts are another compound exercise that works the hamstrings, glutes, quadriceps, latissimus dorsi (under the armpits), trapezius (upper back), and core muscles. Deadlifts are a great way to improve overall body strength and can be performed with barbells or dumbbells.
Bench Press
The bench press is a popular compound exercise for building upper body strength. It primarily targets the chest, front deltoids (shoulders), and triceps. It can be performed with a barbell or dumbbells and is a staple exercise for powerlifters and bodybuilders looking to increase muscle mass in the upper body.
Pull-Ups
Pull-ups are a compound exercise that involves multiple joints, including the elbows and shoulders. They target the latissimus dorsi, biceps, triceps, trapezius, rear deltoids, and core muscles. Pull-ups are a challenging bodyweight exercise that builds significant upper body strength.
Farmer's Walk
The farmer's walk is a compound exercise that targets the forearms, shoulders, core muscles, and also engages the biceps. It is performed by holding weights or a barbell at your sides and walking forward for a certain distance. This exercise helps improve grip strength and overall upper body stability.
Box Jumps
Box jumps are a compound exercise that targets the abs, core, and lower body muscles, including the calves, quadriceps, hamstrings, and glutes. They involve jumping onto a box or platform and are excellent for improving explosive power and coordination.
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Isolation exercises
It is recommended that you start your workout with big compound lifts and then move on to isolation exercises for higher reps and lower weight. This method of training is less neurologically taxing and therefore requires less rest and recovery.
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Muscle recovery
Listen to Your Body
Sore muscles are a sign that your body needs a break. If you've pushed yourself to the limit, expect muscle soreness and refrain from intense exercise until the pain has significantly reduced.
Active Recovery
Active recovery involves light-intensity activities such as yoga, tai chi, stretching, or walking. These exercises help to stimulate blood flow and signalling proteins that initiate healing in the muscles. Active recovery has been shown to result in faster returns to homeostasis compared to passive recoveries with no movement.
Hydration
Staying hydrated is crucial for muscle recovery. Dehydration impairs the muscles' ability to repair themselves. Drink plenty of water, and consider sports drinks during workouts to replenish electrolytes lost through sweating.
Nutrition
Consuming a high-protein meal or supplement before or after a workout can aid muscle recovery and development. Additionally, eating carbohydrates in moderation before a workout can provide an immediate energy source, especially for aerobic exercises like running or cycling.
Sleep
Getting enough sleep is vital for muscle recovery. Aim for at least seven hours of sleep per night to allow your body to rest and rejuvenate.
Compression and Cryotherapy
Some practitioners advocate the use of compression techniques and cryotherapy (exposure to extremely cold temperatures) during recovery. Compression garments can improve blood flow and reduce inflammation, while cryotherapy may speed up recovery by reducing pain, inflammation, and muscle soreness.
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Muscle groups
The human body has more than 600 muscles, which together account for about 40% of a person's weight. These muscles can be grouped in several ways. One way is to group them by location, such as chest, leg, or back muscles. Another way is to group them by the kind of movement they perform, such as abductors, flexors, or extensors. The muscular system can also be seen as one anatomical group that includes all muscles.
Healthcare providers usually classify muscles based on the type of tissue they are made of. Smooth muscle tissue lines some of our organs, but most organs are also made of other types of tissue. The heart is the only organ that is also a muscle, made of cardiac muscle tissue.
When creating a strength training routine, there is no right or wrong way to pair muscle groups. However, pairing certain muscle groups can make workouts more efficient and help maximize the benefits of each workout. One key factor to consider when deciding which muscles to group together is recovery, which is vital for muscles. Research suggests it could take up to 48 hours for muscles to fully recover after resistance training. The number of strength-training sessions per week is another consideration. For instance, if you resistance train twice weekly, a full-body workout that prioritizes multi-joint exercises (MJE) to target every muscle group may be ideal. During the 48 hours between these sessions, aerobic activities like walking or cycling can help keep your heart healthy. On the other hand, if you have 3 to 4 days of weekly resistance training, you can be more specific about the muscle groups you train together.
There are two main types of exercises to target muscle groups: compound exercises and isolation exercises. Compound exercises, or multi-joint exercises (MJE), work several muscle groups at once or require movement in more than one joint to complete an action. Examples include squats, bench presses, deadlifts, and shoulder presses. Isolation exercises, or single-joint exercises (SJE), target a specific muscle within a muscle group. However, several muscles may still work together to perform the movement. For instance, the bicep curl targets the bicep muscles, but several other muscles help the body flex at the elbow, such as the brachialis and brachioradialis, and stabilizer muscles in the shoulders and core.
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Leg workouts
When it comes to leg workouts, simpler is better. Basic lower-body movements like squats, hip hinges (or deadlifts), and lunges should make up the majority of your workout. These exercises target the major muscle groups in your legs: the glutes, quads, hamstrings, and calves.
If you're a beginner, choose 3-5 exercises and aim for 3 sets of 8-12 reps of each. It's important to work your muscles to fatigue but not failure. You can also adjust the weights and reps per set depending on your goals. If you're prioritising strength, go for heavier weights and a low rep range (around 1-6 reps per set). For muscle growth, opt for medium weights and a moderate-to-high rep range (6-15 reps per set or up to 20).
Glutes and Quads:
- Bulgarian Split Squat: Stand in front of a bench or chair and take a step forward with your left foot, keeping your feet staggered. Place your right foot on the bench or chair, brace your core, and straighten your back. Flex your left knee and lower yourself to the ground until your right knee is close to the floor. Straighten your left knee and repeat. Aim for 8-15 reps on each leg, for 3-4 sets.
- Barbell Back Squat: Place the bar on your upper back, brace your core, and take two steps back. Adjust your foot position and squat as deep as possible with good technique. Reverse the movement and repeat.
Hamstrings:
- Seated Leg Curl: Adjust the machine so your knees are in line with the joint. Push the weight down by bending your knees and slowly release. This works the lower hamstring regions.
- Romanian Deadlift: Start with light weights and focus on muscle contact in your glutes and the back of your thighs. Deadlift a barbell off the floor or unrack it from a squat rack. Inhale, brace your core, and lean forward by hinging at your hips while keeping your knees almost completely extended. Lean forward as far as possible without rounding your back and reverse the movement.
Calves:
Calf Raises: Stand with your feet hip-width apart and push yourself up onto your toes. You can do these at the end of your workout to target just the calf muscle and improve leg stability and strength.
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Frequently asked questions
Some exercises that target the chest include barbell bench press, flat dumbbell fly, push-ups, chest press, and weighted dips.
Some exercises that target the biceps include concentration curls, barbell curls, and bicep curls.
The legs tend to get their own day for targeted practice. Some exercises that target the legs include squats, lunges, deadlifts, and pull-downs.
Some exercises that target the shoulders include dumbbell front raises and seated/standing military press.
