How To Determine The Value Of An Exercise, And Whether It Is The Best One For You

Get Results, Or Die Trying

Progression is the name of the game, to which every single decision, as it relates to a strength training program, should be built upon. Progression in this context is best quantified by the following criteria – this criteria also happens to determine whether an exercise can be classified as one with a high, or low, rate of return on investment (ROI), and if it has a lot of room to grow (how high it’s ‘ceiling’ is):

·         An increase in the amount of weight lifted for a given number of reps

·         An increase in the amount of reps performed with a given amount of weight

·         Increased density – performing the same amount of work in less time, or performing more work in same amount of time

*The first two best categorize an exercise’s room to grow, while all three can effectively gauge an exercise’s rate of ROI in relation to the goal.

Excitation Thresholds - Why A Muscle Won't Grow, And What You Can Do About It

The 2 Primary Training Related Reasons Why A Muscle Won’t Grow

1.    One has difficulty recruiting a specific muscle group (likely because it’s the weak link in the chain, and stronger muscles take over during movements that are ‘supposed’ to target a specific muscle)

2.    One has difficulty recruiting the high threshold motor units/fast-twitch fibers of the targeted muscle (which have the greatest potential for growth and are only recruited only when the tension is high enough – which is maximized with the use of heavy loads, explosive movements, or at the end of a set taken to failure with lighter loads)