If you have entered a gym, you may have asked yourself: “Why do I need many different exercises for the muscle group itself? I can only choose one and stick to one?”
At first glance, the frequency of the preferred exercise – such as chest seat piston or squatting for the legs – looks enough. After all, if the targeted muscles are working, isn’t this all that matters?
The truth is more accurate. The muscles are complex structures with multiple areas, fibers and functions. Various exercises on these areas are tightened in unique ways, which leads to More balanced growth, prevention of injuries, long -term progress.
Find out why you should change the exercises for the same muscle group. We explain how this simple training advice leads to faster gains and a more balanced body.
Anatomy of the muscles and the employment of fibers
The muscles are not uniform blocks of tissues. Many “heads” or areas that respond differently depending on the angle and movement. That is why relying on only one exercise – even if it “strikes muscles” – leaves some underdeveloped areas.
For example, the chest (Pectoralis Major):
- The flat bench press confirms on the middle head (middle).
- The slope transports the press seat focus to the wonderful (upper) head.
- Pench PERSS declining stimulates the lower chest fibers of the balanced development.
👉 If you just make a flat seat piston, your chest may look strong in the middle of the area, however Lack of fullness in the upper chestWhich leads to an unbalanced appearance. Using different exercises, you can make sure Full development through musclesNot only one section.
Movement and common mechanics
Each exercise transports muscles through unique Movement (ROM). Some emphasize stretching, while others target peak shrinkage.
- Romanlifts The knee strings extend under pregnancy.
- curls Focus on shrinkage in the short position.
Why is this important? Studies show this Muscle training in both countries extended and contracting It leads to an enlarged larger than only one way. The contrast does not guarantee any part of the force curve.
Muscular nervous adaptation and plateaus
Your body is noticeably adaptive. Make the same exercise for weeks, and your nervous system becomes effective in it – it’s great skill, but it limits the incentive.
- Early progress = nervous system adaptation.
- Later the recession = the muscles are no longer challenging.
Through rotating exercises, you can provide it New incentivesForced the body to recruit the fibers differently and prevent hills. That is why advanced athletes change the supplementary elevators every few weeks.
Complex insulation exercises for
Another reason for change is Mobility:
- Complex exercises: Multi -joint elevators (for example, squatting, bench Press, Deadlift). They recruit large amounts of muscle mass, build total strength, and stimulate hormones.
- Isolation exercises: One joint lifts (for example, Bicep Curl, Tricep Pushdown). It targets weaknesses and allows stimulating precise muscles.
The vehicle’s elevators provide the basis, while ensuring isolation Symmetry, correcting a weak point, and full enlargement. 👉 Learn The pros and cons of both Complex and insulation exercises
Prevention of injuries and longevity
The exact repetition of the same exercise forever is not only boring, but it can be harmful. Excessive injuries occur when the joint style itself is emphasized again and again.
- Example: Only pressing a seat can work on the shoulders.
- The addition of dumbbells, payments, or cable flies changes load patterns and protects the joints.
Exercise diversity also strengthens stabilizers (for example, RitualEssence), reduce the risk of infection and improve athletic performance.
Scientific evidence
The research strongly supports the role of contrast in strength and inflation.
- FONSECA et al. (2014): A 12 -week study showed the participants who changed low -body exercises (squatting, leg printing press) Increase muscle growth in general Among those who adhere to one exercise.
- Shunfield et al. (2019): Show that the choice of exercise affects regional inflation. Example: The slope has strengthened greater growth on the upper chest than a flat seat alone.
- Practical ready -made meals: Important specific exercises. Various angles = different adjustments.
Practical recommendations
How should this knowledge be applied? Here are evidence tips:
- Keep the basic elevators consistently
- Sticking should remain, the bench, Deadlift, and the upper press.
- It provides measurable progress and foundation.
- Rotate accessories movements
- Change supportive elevators (for example, stab wounds, flying differences, curls) each 4-8 weeks.
- This prevents plateaus and keeps training on engagement.
- Training through a different Rom
- Combining the extended position (for example, RDLS, chest flies) and contracting position (for example, leg curls, cable transitions).
- Complex and isolation balance
- Comprehensive mass construction vehicles.
- Soft symmetry isolated and correct weaknesses.
- Listen to your body
- Constant pain = setting the selection of exercise.
- Diversity is not random – it must be strategic.
conclusion
So, what is the use of doing different exercises for the group of muscles themselves?
- It targets Various fibers and regions.
- Stress muscles across A complete set of movement.
- they It is forbidden Plateaux By introducing new incentives.
- It is a balance Complex efficiency with isolation.
- It reduces The risk of infection And enhance the success of long -term training.
In short: The diversity is not related to the action of “more” for that – it is already about various For more intelligent, healthy and stronger results.
Reference
- FONSECA, RM, Roschel, H., Tricoli, V., De Souza, Eo, Wilson, JM, Laurentino, GC, … Ugrinowitsch, C. (2014). The changes in exercise are more effective than loading schemes to improve muscle strength. Power and Air Conditioning Research Magazine, 28(11), 3085-3092. https://doi.org/10.1519/jsc.0000000000000539
- Schoenfeld, BJ, OGBORN, D., & Krieger, JW (2019). The effects of the frequency of resistance training on muscle enlargement measures: a systematic review and a twinous analysis. Sports Medicine, 49(10), 1557-1565. https://doi.org/10.1007/s40279-019-01184-9
- World Health Organization (WHO). (2023). Physical activity. https://www.who.int/news-room/fact-seets/detail/physical- Activity
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