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If you have ever entered the gym, you probably asked yourself: “Why do I need so many different exercises for the same muscle group? Can’t I just choose and stick to it?”
At first glance, it seems that the repetition of a favorite exercise – such as the bench press for thoracic or squats on the feet – might. After all, if the target muscle works, isn’t it all on what matters?
The truth is more nuanced. Muscles are complex structures with multiple regions, fibers and functions. Different exercises emphasize these areas in a unique way, which leads to More balanced growth, prevention of injury and long -term progress.
Find out why you should change exercises for the same group of muscles. We explain how this simple training tip leads to faster profits and a more balanced body.
Muscle anatomy and recruitment of fibers
Muscles are not uniform tissue blocks. Many of them have more “heads” or regions that react differently depending on the angle and movement. That is why only one exercise rely on – even if it “hits muscles” – often leaves some regions insufficiently developed.
For example, chest (pectoralis major):
- Flat Bench Press emphasizes the sternal (medium) head.
- The inclination on the bench focuses on the clavicular (upper) head.
- The Bench Press decreases the lower chest fibers for balanced development.
If you only make a flat bench press, your chest may look strong in the middle region but Missing fullness on the upper chestThis leads to an unbalanced appearance. Use different exercises to ensure Complete development over musclesNot only one section.
The range of movement and joints mechanics
Every exercise moves a muscle unique The range of movement (ROM). Some emphasize the section while others focus on the top of the contraction.
- Romanian deadlifts Stretch the hamstrings under the load.
- Curls Focus on contraction in a short position.
Why does it matter? Studies show that Muscle training in and contracting states It leads to greater hypertrophy than just one method. Variation ensures that no part of the force curve is neglected.
Neuromuscular adaptation and platform
Your body is remarkably adaptable. Perform the same exercise for weeks and your nervous system becomes effective – great for skill, but it limits growth stimulus.
- Early progress = adaptation of the nervous system.
- Later stagnation = muscles are no longer attacked.
By turning the exercise you will introduce New stimuliforcing the body to recruit fibers differently and prevent platforms. That is why even advanced athletes change the lifts of accessories every few weeks.
Exercise composition vs. isolation
Another reason for variation is the type of movement:
- Exercise Folded: Multi-kloubové lifts (eg Squat, Bench Press, Deadlift). They hire a large amount of muscle mass, create overall strength and stimulate hormones.
- Insulating exercise: Unified elevators (eg BiceP Curl, Tricep Pushdown). They focus on weaknesses and allow precise muscle activation.
The base provides compound lifts while insulation ensures Symmetry, correction of a weak point and full of hypertrophy. Learn The advantages and disadvantages of exercising and insulation
Prevention and longevity of injury
Repeating exactly the same exercise is not just boring forever – it can be harmful. Excessive use of injuries occurs when the same joint formula is repeatedly stressed.
- Example: Only the bench pressing can rework the shoulders.
- Adding dumbbells, push-ups or cable flies changes loading patterns and protects the joints.
The exercise variety also strengthens stabilizers (eg rotator cuff, core), reduce the risk of injury and improve athletic performance.
Scientific evidence
Research strongly supports the role of variations in strength and hypertrophy.
- FONSECA et al. (2014): A 12 -week study showed that participants who have diverse exercises with the lower body (squat, press of legs, lunge) Greater overall muscle growth than those who followed a single exercise.
- Schoenfeld et al. (2019): They have shown that the selection of exercises affects regional hypertrophy. Example: Incline press promoted more upper chest growth than the flat bench itself.
- Practical with you: Specific exercises depend. Different angles = different adaptations.
Practical recommendations
How should you use this knowledge? Here are evidence -based tips:
- Keep basic lifts consistent
- Squat, bench press, deadlift, machine press should remain clamps.
- They provide measurable progress and strength of the foundation.
- Turn the movements of accessories
- Change support lifts (eg lungs, variations of flies, curls) 4-8 weeks.
- This prevents plateaus and maintains training in engaging.
- Train through various ROMS
- Combine the stretched position (eg RDL, thoracic flies) and contractual position (eg legs of legs, crossover cables).
- Balance and insulation
- Compounds create a total weight.
- Insulation of fine dollars of symmetry and corrects weaknesses.
- Listen to your body
- Permanent pain = adjust the selection of exercise.
- The variety is not accidental – it should be strategic.
Conclusion
What makes it sense to do different exercises for the same group of muscles?
- They focus on different fibers and regions.
- Stress the muscles over The whole range of movement.
- They prevent platforms by introducing new stimuli.
- It is exporting Merged efficiency with the accuracy of insulation.
- They decrease risk of injury And to support the success of long -term training.
In short: the diversity is not even to “more” asserted – the point is other For smarter, healthier and stronger results.
Reference
- Fonseca, RM, Roschel, H., Tricoli, V., De Souza, Eo, Wilson, JM, Laurentino, GC,… Ugrinowitsch, C. (2014). Changes in exercises are more effective than in the schemes of loading to improve muscle strength. Journal of Ferw and Condition Research, 28(11), 3085–3092. https://doi.org/10.1519/JSC.00000000000539
- Schoenfeld, BJ, Ogborn, D., & Krieger, JW (2019). Effects of Frequency of Training Resistance on Muscle Hypertrophy measurement: Systematic overview and meta -analysis. Sports Medicine, 49(10), 1557–1565. https://doi.org/10.1007/S40279-019-01184-9
- World Health Organization (WHO). (2023). Physical activity.
