How can each part practice ability faster increase muscle? You need this complete guide!

To maximize muscle gain, it is very important to choose the right action. For example, some muscles have multiple attachment points that can help improve the leverage of movement patterns. In addition, muscle fibers are usually subdivided into neuromuscular compartments, each of which is innervated by its own nerve branches. < / P > < p > as far as the current situation in China is concerned, how to choose training actions for different muscles depends on feeling and experience, and there are few evidence-based guidelines. This article aims to provide you with scientific evidence-based guidelines on how different muscles should choose movements to maximize muscle growth. < / P > < p > the latissimus dorsi can be maximized through the humeral adduction in the frontal plane. The pull-up and high pull-down of the positive grip are very good actions to stimulate the latissimus dorsi. In these movements, there is little difference in the degree of muscle activation with different grip distances, but the change of grip distance from shoulder width to twice shoulder width may help to stimulate latissimus dorsi completely. It is the best to use the action stimulation in sagittal plane for the middle back muscles. Grip will reduce the activity of biceps brachii, which can make the back muscle more powerful. Although there is a logical basis, active retraction of the scapula does not seem to bring additional benefits in rowing. However, studies have shown that the degree of muscle activation in this action tends to the pectoralis major rather than the latissimus dorsi, and the degree of activation depends on the external lever arm generated [2]. However, this action is very strong for the latissimus dorsi at the starting position, which may accelerate muscle growth through some other mechanism. Therefore, the straight arm pull-up focusing on the initial stage of the action can be used as a useful auxiliary action. < / P > < p > horizontal adduction can maximize the activation of pectoralis major in the horizontal plane. Both multi joint and single joint movements are feasible for the development of pectoralis major. < / P > < p > the sternum part of pectoralis major muscle had the strongest stimulation in the flatbed and downward oblique movements [3], and the clavicular part had the strongest stimulation when the trunk tilted 30-45 degrees [4]. In addition, the position of the hand can also affect the activity of pectoralis major: narrow grip will lead to a higher level of clavicular activation [5]. The dumbbell straight arm pull-up mentioned above has greater stimulation on sternum [2]. The torque angle is also very important in chest training. Barbell and dumbbell movements have strong stimulation to pectoralis major muscle at the initial stage of action, but the stimulation becomes smaller near the top of the action. Instead, ropes and many instruments provide continuous tension throughout the course. Therefore, the use of various forms of movement can maximize the growth of pectoralis major. Finally, adding elastic bands or chains can help counteract the force curves in free motion, potentially enhancing their effectiveness. The deltoid muscle is divided into three different muscle bundles and has its own function in each anatomical plane, namely shoulder flexion, shoulder abduction and horizontal abduction. < / P > < p > shoulder rotation should also be considered when training deltoids. Push, a frontal movement, is generally considered to stimulate the anterior and middle deltoid tendons, but in fact, the stimulation of the middle bundle is very low, which is basically the training of the anterior bundle. < / P > < p > in order to make the middle beam in the position of direct resistance to gravity, it is necessary to rotate the shoulder inward during training, so it is generally recommended to hold the middle beam in an upright rowing boat [6]. Similarly, in order to better stimulate the middle bundle, shoulder rotation is also required in the side lift. < / P > < p > finally, in horizontal abduction, the shoulder position of external rotation can better stimulate the posterior deltoid bundle [7]. However, their own preferences are the most important, because the reactions of different people vary greatly. The elbow joint is a hinge joint, so it only moves in one plane. Muscles around the elbow are also involved in multi joint upper limb movements, such as bench press, push, pull-up and rowing. However, both biceps and triceps contain biceps muscles. Therefore, the length tension relationship of these muscles is not the best state in multi joint movement. < / P > < p > for biceps, the long head straddles the shoulder and flexes the shoulder joint, so the activation is highest when the arm is on both sides of the body. The long head can also make the arm abduction, so when the arm abduction 90 degrees, the short head stimulation is stronger, because the long head is in active insufficiency. < p > < p > considering that the biceps is a strong group of forearm external rotator muscles, the opposite or forward grip can make the two heads in active insufficiency, so as to improve the stimulation of brachioradialis and brachialis muscle respectively. < / P > < p > for three heads, when the shoulder flexion is 180 degrees, the long head has the best length tension relationship [8]. This means that the long head is the strongest stimulus in the overhead movement. In contrast, the medial head and lateral head stimulate the most when the arms are on both sides of the body. The gluteal muscles are mainly composed of gluteus maximus, gluteus medius and gluteus minimus. Sagittal multi joint movements, such as squats, lunges and leg lifts, can stimulate the gluteus maximus. Studies have shown that wide standing distance can improve the activity of gluteus maximus [9], and the activation degree under 140% shoulder width is the highest [10]. < / P > < p > however, these actions provide maximum tension only at the bottom. As the hip extension proceeds, the tension gradually decreases. However, the gluteus maximus is not activated until the end of hip extension. < / P > < p > EMG data showed that hip rush could bring more significant gluteus maximus activation compared with squatting [11]. In addition, when the hip and knee joints are extended at the same time, the gluteus maximus activation is also reduced, but the stimulation of the quadriceps femoris is enhanced. < / P > < p > therefore, in order to develop the hip muscles, we should not only train the movements with the strongest tension at the bottom, but also the movements with the strongest activity at the top peak. In addition, hip extension of single joint should be added to hip training program. The main function of gluteus medius and gluteus minimus is to abduct the thigh, so it is necessary to add hip abduction in horizontal plane. The quadriceps femoris is the main extensor of knee joint, which can be stimulated by multi joint and single joint lower limb movements. The multi joint movements of lower limbs, such as squatting, stimulate the quadriceps femoris, except the rectus femoris, while the knee joint stretching has stronger stimulation for the rectus femoris. < p > < p > different lower limb complex movements have different degrees of muscle activation. For example, the study found that the back of the neck squat and leg lift showed independent activity on different heads of the quadriceps femoris [12]. Similar results have also been found in different squat variants: the activation of medial thigh muscle in front squat is higher than that in posterior cervical squat [13]. < / P > < p > although increased muscle activity does not mean faster muscle growth, it seems that changing movements in a training cycle is more conducive to the overall growth of quadriceps than just doing one action. < / P > < p > in addition, the standing distance in the compound action of lower limbs does not seem to affect the activation of quadriceps femoris [14], nor does changing the position of the foot from 30 degrees of internal rotation to 80 degrees of external rotation [15]. On the other hand, there is evidence that the position of the foot affects the activity of the quadriceps femoris in open-chain single joint movements: the external rotation position leads to higher rectus femoris activity [16]. < p > < p > that is to say, for squats, changing the standing distance and toe orientation will not affect the stimulation of quadriceps femoris. For leg flexion and extension, it’s OK to change the direction of the foot. The posterior thigh is mainly composed of semitendinosus, semitendinosus and biceps femoris. Among them, the long head of semitendinosus, semitendinosus and biceps femoris is a double joint muscle, which can extend the hip and bend the knee. The short head of the biceps femoris only crosses the knee joint, so it can only bend the knee. < / P > < p > contrary to what is believed, the hamstring muscle is not activated much in lower limb compound movements, because when it is shortened at the hip joint, it lengthens at the knee joint, and vice versa. The length of the hamstring doesn’t change much during the movement, which limits the force output. < / P > < p > in order to stimulate the hamstring completely, it is necessary to add a single joint action, including hip extension and knee flexion. Zebis and colleagues found that Romanian stretching stimulates semitendinosus, while leg bending stimulates biceps femoris [17]. In addition, there is evidence that knee flexion stimulates the lower end of the hamstring more strongly [18]. < / P > < p > therefore, both types of movements should be added to the plan to maximize hamstring development. Finally, the orientation of the foot also affects the stimulation of the hamstring muscle: the inward rotation of the foot will stimulate the semitendinosus and the semitendinosus, and the external rotation of the foot will stimulate more to the biceps femoris [19]. Gastrocnemius muscle and soleus muscle are the main plantar flexor muscles of the ankle joint, which constitute most of the muscles of the leg. Gastrocnemius muscle is a double joint muscle, which starts from the distal femur and ends at the calcaneus and fuses with the Achilles tendon. < / P > < p > in the ankle, the gastrocnemius is the plantar flexor, while in the knee, it helps the hamstring flexor. Therefore, the plantar flexion of straight leg can better stimulate gastrocnemius muscle. On the other hand, heel lifting in sitting position will make gastrocnemius muscle in active deficiency, which will stimulate soleus muscle more. < / P > < p > there is also evidence that the position of the foot affects the muscle activity of the lower leg: when the toe is inward, it is more to the outside of the leg and more to the inside of the leg [20]. < / P > < p > rectus abdominis is the main muscle responsible for spinal flexion, which extends from below the sternum to the top of pubis. The rectus abdominis is not only a muscle sheath, but also a crisscross of tendons. These fibrous bands of connective tissue divide muscles into different parts, and when they develop, they appear as “multiple abdominal muscles.”. Considering the function of spinal flexion, different abdominal curling variants are feasible choices for abdominal exercise. Although there are some controversies, there is a certain theoretical basis for doing the traditional abdominal rolling to stimulate the upper abdomen and the reverse rolling abdomen to stimulate the lower abdomen. There are different results in the electromyographic study of the effect of the reverse volvulus maneuver on the stimulation of the lower abdomen: some studies have observed advantages, while others have not. The difference may lie in whether the pelvis is tilted back or not. The internal and external oblique muscles of abdomen can help rectus abdominis to flex the spine. However, they are also the main muscles for spinal rotation and lateral flexion. Therefore, rotation and lateral bending can help them develop. < / P > < p > isometric movements can also develop the abdominal area, such as plank support and bridging. However, these movements are all about their own weight, which may be too simple for some people. In order to get the benefits of these actions, we need to make adjustments to make them more difficult. For example, flat support can be made more difficult by placing the elbow in front of the ear and adding a pelvic tilt back. < / P > < p > the above is the training guide for most muscles of the body. You can arrange the parts you want to focus on according to your needs. If you have any questions, please leave a comment. Pets