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MuscleWiki: Find exercises that work specific muscles

musclewiki.com

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Re: MuscleWiki: Find exercises that work specific muscles

#11
post #6

I really like some of the accessibility and usability features here, like having a "copy" button right next to the exercise! I'm confused why it's called a "wiki" though, I didn't see how to contribute? Was that just a funsies name? Wiki to me means something that's editable by the community. I'm also not quite sure the audience here, because it seems to indicate "find exercise by muscle group" to be the way to use t…

If said newbie only wants bigger biceps then training only biceps isn’t a bad plan.

Re: MuscleWiki: Find exercises that work specific muscles

#12
I see a lot of recommendations in this thread already, but any specific suggestions for a beginner whole body routine using bodyweight/dumbbells that also can help with stretching/flexibility?

Edit: And also free. Not that I am opposed to people getting paid for putting out quality health education content - but free is preferable.

Re: MuscleWiki: Find exercises that work specific muscles

#13

I see a lot of recommendations in this thread already, but any specific suggestions for a beginner whole body routine using bodyweight/dumbbells that also can help with stretching/flexibility? Edit: And also free. Not that I am opposed to people getting paid for putting out quality health education content - but free is preferable.

I just started gmb.io they have several programs similar to this

Re: MuscleWiki: Find exercises that work specific muscles

#14

As someone who knows almost nothing about muscle building, why would I want to work specific muscles? How do I know which muscle I should want to work? Do I look at a particular muscle and feel it's too small and that's how I choose? Do I target specific muscles that feel sore after I do some other activity that is the real activity I value? I'm genuinely curious. If this website is giving the "how", I want to know t…

You might not want to work specific muscles. But if you did, it could be for as basic a reason as vanity or just thinking having large delts or biceps is "cool". Mike Israetel has a good video on the general principles that go into specialization: https://youtu.be/BsuI-E_iIWc However, if you're a beginner, you should not specialize, in my opinion. Being completely untrained, strength and hypertrophy gains are so easy to come by — you can progress linearly for quite some time before reaching even an intermediate level. You would want to focus on big, compound movements which involve muscle groups and then potentially layer on top of that some isolation movements (usually at higher reps, possibly more sets), purely for hypertrophy. The truth is, though, that even the compound movements do target muscle groups though(groups, not a single muscle), e.g. a bench press will work pecs, delts, triceps and others, whereas the pecs are minimally involved in deadlifting and, instead, they work the glutes, quads, the posterior chain generally, etc.

I'm rambling a bit, but the point is that compound movements are so effective and they're really the most efficient way to drive strength and hypertrophy gains, especially as a noob, that it wouldn't make sense to do a ton of isolation movements. And even if you did do a bunch of isolation (as opposed to compound lifts), it wouldn't make sense to just pick one muscle while minimizing others while you're still building up a base of strength and physique.

Re: MuscleWiki: Find exercises that work specific muscles

#17

As someone who knows almost nothing about muscle building, why would I want to work specific muscles? How do I know which muscle I should want to work? Do I look at a particular muscle and feel it's too small and that's how I choose? Do I target specific muscles that feel sore after I do some other activity that is the real activity I value? I'm genuinely curious. If this website is giving the "how", I want to know t…

>why would I want to work specific muscles As a beginner, you would not. You want to work the whole system, and to do that, you only need a handful of compound movements: squat, deadlift, and overhead press. Once you slow down in progress on these bigger compounds, that's when you would want to start doing more targeted or more specific assistance exercises, in addition to the compounds. Starting Strength is a good e…

How about bench press?

Re: MuscleWiki: Find exercises that work specific muscles

#18

As someone who knows almost nothing about muscle building, why would I want to work specific muscles? How do I know which muscle I should want to work? Do I look at a particular muscle and feel it's too small and that's how I choose? Do I target specific muscles that feel sore after I do some other activity that is the real activity I value? I'm genuinely curious. If this website is giving the "how", I want to know t…

I have two exercises I do that target specific muscles. I've added them to my regular routine as I find they're a weak point in my overall strength. One helps fight a back injury from a car accident, the other helps stability when trail running. Neither muscles get used enough in anything else I do to really develop, but their lack of strength can occasionally be an issue for me. I've found it beneficial. To be clear, I'm by no means ripped, just trying to be more active.

Re: MuscleWiki: Find exercises that work specific muscles

#19
post #6

I really like some of the accessibility and usability features here, like having a "copy" button right next to the exercise! I'm confused why it's called a "wiki" though, I didn't see how to contribute? Was that just a funsies name? Wiki to me means something that's editable by the community. I'm also not quite sure the audience here, because it seems to indicate "find exercise by muscle group" to be the way to use t…

If said newbie only wants bigger biceps then training only biceps isn’t a bad plan.

Maybe... I would hate for it to lead to more rounded back because they didn't do exercises to create requisite support in their back. If they can maintain good posture while doing curls it's probably fine.
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