Muscles
Muscles, explained
Where each muscle attaches, what it does and the settings that really make it work, backed by studies checked in PubMed.
Muscles, explained
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The chestPecs: what incline bench angle builds the upper chest?
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The backLat pulldown: which grip builds a wide back?
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The shouldersDelts: which exercises actually build wider shoulders?
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The bicepsBiceps: incline curl or preacher curl, which is better?
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The tricepsTriceps: are overhead extensions better for growth?
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The forearmsForearm muscles: how do you build a stronger grip?
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The absAbs: can you really target your lower or upper abs?
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The glutesHip thrust or squat: which grows your glutes more?
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The quadsLeg extension or leg press: which grows your quads?
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The hamstringsSeated or lying leg curl: which grows your hamstrings?
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The calvesStanding or seated calf raises: which grows your calves?
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The trapsWhich exercises work the upper, middle and lower traps?
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The adductorsAdductors: which exercises work your inner thighs?
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The spinal erectorsLower back muscles: what do the erector spinae do?
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The obliquesObliques: what do they do and how do you train them?
Deep muscles
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The transverse abdominisTransverse abdominis: what does it do and how to activate it?
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The diaphragmDiaphragm: hold your breath or breathe out when lifting heavy?
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The pelvic floorPelvic floor and squats: should you squeeze it during your set?
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The multifidusMultifidus: stability ball or deadlift to train it?
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The psoasLeg raises: abs or psoas, which muscle does the work?
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The quadratus lumborumQuadratus lumborum: what does it do and how do you train it?
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The rotator cuffRotator cuff exercises: should you go light or heavy?
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The neckDo squats and deadlifts build your neck muscles?
Hypertrophy, explained
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TensionMechanical tension: what actually makes a muscle grow?
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Weekly setsHow many sets per week do you need to build muscle?
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Training to failureShould you train to failure on every set to build muscle?
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Heavy or lightHeavy or light weights: which builds more muscle?
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Range of motionFull or partial range of motion: which builds more muscle?
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Rest between setsHow long should you rest between sets to build muscle?
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FrequencyHow many times a week should you train a muscle to grow?
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SorenessDo you need to get sore after a workout to build muscle?
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Muscle memoryMuscle memory: do you lose muscle when you take a break?
Strength, explained
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Strength or sizeDo you need to build more muscle to get stronger?
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The nervous systemHow does your nervous system make you stronger at the gym?
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Your maxHow do you estimate your 1RM without ever maxing out?
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RPEWhat is RPE in weight training, and can you trust it?
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Progressive overloadProgressive overload: do you need to add weight every session?
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The plateauStrength plateau: why aren’t you getting stronger anymore?
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SpecificityStrength specificity: does strength carry over between lifts?
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The deloadDoes a deload week make you lose muscle or strength?
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Strength levelsStrength standards: how do you know if you’re strong?
The right exercise
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Kickback or abductionKickback or hip abduction: which is best for glute growth?
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Push-ups or bench pressPush-ups or bench press: which one builds bigger pecs?
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Stiff-leg deadlift or NordicNordic curl vs stiff-leg deadlift: which grows your hamstrings?
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Flat or inclineFlat or incline bench press: which builds the upper chest?
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The leg extension backrestLeg extension: upright or reclined backrest for your quads?
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Toes in or outCalf raises: toes in or out, what does it change?
Your workout plan, built for your body.
