Os melhores exercícios para cada grupo muscular 👌

Summary

In this video, Leandro Twin dives into the concept of electromyography (EMG) and its role in motor activation during exercise. He explains how different exercises activate muscle fibers to varying degrees, debunking myths about common movements like squats, bicep curls, and bench presses. Leandro emphasizes the importance of individualized training, as each person’s body responds differently to exercises. He provides valuable insights into muscle group activation, highlighting exercises for specific muscle recruitment and offering personalized advice for more effective workouts.

Takeaways

• 😀 Electromyography (EMG) measures muscle activation, but it doesn't capture all types of motor responses like hormonal or fiber recruitment responses.
• 😀 Training should be individualized, as each person has specific deficiencies in their body, making generic training ineffective.
• 😀 The best muscle activation exercises are based on electromyography data; for example, the Peck-Deck recruits 95% of muscle fibers compared to 85% in the barbell bench press.
• 😀 For biceps, the concentrated curl recruits 98% muscle activation, while the direct barbell curl only recruits 78%. The choice of exercise should consider individual needs.
• 😀 The forehead tricep extension (decline version) recruits the most motor activation (92%), whereas the straight bar version only recruits 82%.
• 😀 For the latissimus dorsi, the row with a curved bar recruits 93% muscle fibers, with proper posture and form being essential to avoid recruiting the trapezius.
• 😀 The lateral deltoid is best activated with unilateral lateral elevation (66%), but it's difficult to isolate one head of the deltoid, as all three heads are activated during the movement.
• 😀 In calves, the donkey calf raise is highly effective, activating 80% of muscle fibers, while seated calf raises are less effective, with 61% activation.
• 😀 In quadriceps training, exercises like the leg extension machine (82%) are more effective than squats (65%) for muscle recruitment, despite squats being highly beneficial overall.
• 😀 Glute activation in squats is relatively low (17-35%), but exercises like pelvic elevation can activate the glutes up to 82%.

Q & A

What is electromyography (EMG) and how does it relate to muscle activation?

Electromyography (EMG) is a technique used to measure the electrical activity of muscles. It helps to understand motor activation during different exercises by detecting muscle impulses. However, it is not the only factor in muscle activation, as responses like physiological, hormonal, and fiber recruitment also play crucial roles.

Why is training individualized, according to the script?

Training should be individualized because each person has specific deficiencies and varying abilities in their body. A generic training program will not work for everyone, as effective training must be tailored to an individual’s needs and characteristics.

What is the significance of the peck-deck machine in muscle activation?

According to EMG studies mentioned in the script, the peck-deck machine recruits more muscle fibers (95%) than the barbell bench press (85%), making it a more effective exercise for activating the pectoral muscles.

How does muscle recruitment differ between beginner and advanced individuals?

An advanced individual can recruit more muscle fibers than a beginner due to better muscle control and form. A beginner may inadvertently engage other muscles, like the shoulder or spine, during exercises, while an advanced individual can isolate the intended muscle group more effectively.

What is the most effective biceps exercise based on electromyography?

The concentrated curl (concentrated thread) for the biceps shows the highest motor activation at 98%, compared to the barbell curl at 78%. The cable curl comes second at 80%. This highlights the importance of focusing on movement isolation for better results.

Why is the triceps forehead extension considered effective for activation?

The triceps forehead extension on a declined bench recruits 92% of motor activation, as it allows a greater range of motion, increasing fiber recruitment. The exercise’s effectiveness increases when performed on a decline, as it utilizes gravity to extend the movement amplitude.

What role does the range of motion play in muscle recruitment?

Range of motion plays a critical role in muscle recruitment. Exercises that provide a greater range of motion, like the unilateral lateral elevation for the deltoid or the triceps forehead extension on a decline, lead to better muscle activation by engaging more muscle fibers.

How effective are squats for activating the glute muscles?

Squats, while a popular exercise, do not activate the glutes as much as commonly believed. Standard squats only recruit about 17% of the glute fibers, with variations like the pelvic elevation reaching up to 82% for glute activation.

Why is the doctor’s chair the best exercise for adductor activation?

The doctor’s chair is particularly effective for targeting the adductors, with 92% motor activation. While exercises like squats and leg presses also engage the adductors, this machine is the most specialized for isolating and activating those muscles.

How can individuals improve their waist appearance through training?

To improve the appearance of the waist, individuals should focus on broadening their upper body, particularly the shoulders and back. This creates the visual effect of a thinner waist. A well-developed shoulder girdle and dorsal muscles can make a thick waist appear more proportionate.