WarriorFX

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.

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 max).

CHEST

Pectoralis Major
Decline dumbell bench press: 93
Decline bench press (olympic): 89
Push-ups between benches: 88
Flat dumbell bench press: 87
Flat bench press: 85
Flat dumbell flys: 84

Pectoralis Minor
Incline dumbell bench press: 91
Incline bench press (olympic): 85
Incline dumbell flys 83:
Incline bench press (Smith): 81

SHOULDERS

Medial Deltoids
Incline dumbell side laterals: 66
Standing dumbell side laterals: 63
Seated dumbell side laterals: 62
Cable side laterals: 47

Posterior Deltoids

Standing dumbell bent laterals: 85
Seated dumbell side laterals: 83
Standing cable bent laterals: 77

Anterior Deltoids

Seated Front Dumbell Press: 79
Standing Front Dumbell Raises: 73
Seated Front Barbell Press: 61

BACK

Latissimus Dorsi
Bent over barbell rows: 93
One arm dumbell rows: 91
T-bar rows: 89
Lat pulldowns (front): 86
Seated pulley rows: 83

BICEPS

Biceps Brachii (long head)
Biceps Preacher Curls (olympic bar): 90
Incline Seated Dumbell Curls (alternate): 88
Standing Biceps Curl (olympic bar/narrow grip): 86
Standing Dumbell Curls (alternate): 84
Concentration Dumbell Curls: 80
Standing Biceps Curls (olympic bar/wide grip): 63
Standing E-Z Biceps Curls (wide grip): 61

TRICEPS

Triceps Brachii (outer head)

Decline Triceps Extensions (olympic bar): 92
Triceps Pressdowns (angled bar): 90
Triceps Dip Between Benches 87:
One-Arm Cable Triceps Extensions (reverse grip): 85
Overhead Rope Triceps Extensions: 84
Seated One-Arm Dumbell Triceps Extensions (neutral grip): 82
Close-Grip Bench Press (olympic bar): 72

LEGS

Rectus Femoris (quadricep)
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 Squats (90-degree angle, shoulder-width stance): 60

Biceps Femoris (hamstring)
Standing Leg Curls: 82
Lying Leg Curls: 71
Seated Leg Curls: 58
Modified Hamstring Deadlift: 56

Semitendinosus (rear thigh)
Seated Leg Curls: 88
Standing Leg Curls: 79
Lying Leg Curls: 70
Modified hamstring Deadlift: 63

Gastrocnemius (calf)
Donkey Calf Raises: 80
Standing Single-leg Calf Raises: 79
Standing Calf Raises: 68
Seated Calf Raises: 61

As you can see from the above results, some exercises differ in percent motor unit activation by only one to three percent. Several athletes may dismiss this difference as insignificant; others may find a missing advantage to building the ultimate physique.

EMG research provides a necessary component to validate advanced program design; nevertheless, it’s important to acknowledge other factors for results: planning, nutrition, supplementation and training super compensation.

Add EMG research to optimize your exercise selection, but always remember that there may be a proper time and place for an exercise regardless of the percent of motor unit activation.