A few weeks ago I discussed area-specific muscle growth and if it is real. More and more researchers are saying yes, and a recent study suggests why and that exercise variation can affect it (Costa, et al. Int J Sports Med, 2021)…
The study looked at using a single exercise vs. multiple exercises…
So one group did three sets of 8-12 reps of the same exercise for each muscle at every workout, the other group got variation with a different exercise for each muscle at each workout for three sets of 8-12 reps.
For example, for biceps the no-variation group did only barbell curls at each of the three workouts per week.
The variation group did barbell curls at one workout, preacher curls at the second, and incline curls at the third. That was the protocol for six different muscles…
And in every muscle, the variation group got more muscle growth over the entire length of the muscle…
In the biceps, the barbell-curl-only group got an 8 percent increase at the origin near the shoulder, while the three-curl group achieved an almost 18 percent increase there.
In the biceps center, the barbell-curl-only group got a 7 percent increase, while the three-curl group saw an 11 percent increase.
At the biceps insertion near the elbow, the barbell-curl-only group achieved a 9 percent increase, while the variation group got 11 percent.
This greater area-specific growth for the variation group was similar for all muscles.
The researchers said that using different exercises for a muscle MAY result in more “uniform” muscle growth by emphasizing different regions of the muscle.
They cover their asses with “may” because this is one study. It needs to be replicated—and there are genetic variations within the study groups to consider. That’s why I’m not completely onboard with area-specific muscle growth…
Never put all your hypertrophy chips on one study…
However, I do use one or two sets of different add-on exercises AFTER emphasizing Doug Brignole’s ideal.
I’ve mentioned that my reasoning is variation in fiber recruitment from using a few different exercises that stress the target muscle in unique ways…
For example, for biceps I’ll do cable curls with the handles slightly behind my body for extra stretch and include either concentration curls or hammer curls—or both.
For triceps it’s either dumbbell decline extensions or cable pushdowns, with the cable coming from behind me for the best resistance curve. Then I’ll add on either an overhead extension for stretch or a cable “kickback” for more resistance at contraction.
Doug uses only the ideal and is getting great results, as are many trainees using that same protocol. And some are winning bodybuilding shows…
Again, the ideal exercise is the best move for a specific muscle hands down and will get you fast muscle growth. Is adding on a different exercise at each workout going to get you better results?
I don’t know. I do know that I prefer the add-on exercises to ease the workout monotony. And studies like the above tend to make me think that maybe I’m getting somewhat better hypertrophy than just using one exercise per muscle.
But I also think the special shampoo I’m using will help my hair grow back.
New: Get the ideal exercise for each muscle, the best add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos, and details on building muscle fast and efficiently in Old Man, Young Muscle.
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Till next time, train hard—and smart—for BIG results.
—Steve Holman
Former Editor in Chief, Iron Man Magazine
X-Rep.com
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You’ve probably believed that women go crazy over huge muscles. You’ve probably even aspired to look like Arnold at some point.
The picture of the perfect physique seems to have changed over the years…
There were several years when it seemed women preferred a leaner and smaller physique like Brad Pitt’s in Fight Club.
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