Ok, so a few weeks ago I asked people to put down their honest lists of their 10 best muscle building exercises. Here are the results by bodypart (overall winner after the bodyparts).
This is almost like a good guide for what people should just fucking suck it up and do for training without all the bullshit.
Now, each exercise can be considered “plus variations” considering what some people put.
My call on where each exercise fits.
Firstly, only 2 people had calves in their top 10. I know, they suck to train, blah blah, but maybe we can all find a way to get calves into our top 10 ? (since we are supposedly bodybuilders).
Percentages here are for relative percentage of votes for that exercise, for that general body part.
First up…
SHOULDERS (top 4 only)
Easily the most clear cut result. Without doubt a classical exercise, an old favorite, that has surprised me by its dominance. As much as it is very popular, you don’t often see it recommended as a must do exercise, definitely making me reconsider…
STANDING BAR PRESS 45.7%
seated DB press 10%
push press 10%
hang clean/power clean 10%
Well, this one was a surprise. Considering all the blather from coaches about it injurying you, plus the prevalence of DC opinion saying not to do it, the old classic still came out on top
FLAT BAR BENCH PRESS 38.9%
DB Incline 20.8%
DB Bench 12.5%
BICEPS (top 3)
Lots of variation here, but again, an old classic takes the day
BAR CURLS 36.2%
Alt DB Curls 21.3%
DB Pinwheels 19.1%
TRICEPS (top 3)
Close race, with two clear favorites but one clear winner. Clear influence from the articles on this site showing through.
I do however, wonder how may people put some of those exercises up because they’re ‘approved hardcore’ and not the most effective for that bodypart for them.
Very Nice Work GG. There were a couple that surprised me…I would have thought that the push press was more popular for shoulders. This is a very good list to stick to.
And I agree. Heavy back squats cure cancer. The naysayers can go get fucked.
As I was squatting last night, it occurred to me that one aspect I didn’t see mentioned in the Boyle hubbub (by any of the coaches who chimed in) was the importance of mind/muscle connection.
With a complicated movement that engages so many muscles, it can be easy to let the lower back take over or perform the movement wrong. And I don’t just mean “with bad form”, I mean performing it in a way that doesn’t maximize the stimulus to the target muscles.
It takes real focus and practice to execute the movement in a way to get the desired stimulus, as opposed to simply moving up and down completing a rep. Stabilizers can become primary movers and vs versa.
Typically, decreasing the weight and focusing on contracting the muscle against the resistance instead of just worrying about getting the bar from point A, to B, back to point A helps.
In light of that, the squat is king as an exercise for it’s primary purpose (stimulate the legs), and the ancillary purposes of stimulating all the other motor units recruited in the squat, building total body strength (can help add weight to other exercises), improving work capacity, positive hormonal response and psychological impact (e.g. “fuck yeah I’m squatting today”).
Great post, should be stickied! Glad to say I’m doing most of what is listed. I am slightly surprised by the DB bench being significantly lower than than barbell press, but I guess that comes down to personal preference and how each is executed by the individual.