30 Seconds SummaryThe Most Commonly Neglected Movements and Muscles (and Exercises to Address Weak Links)
- Consistency in performing multi-joint exercises like squats and presses can lead to significant gains in muscle size and strength, yet some muscles may still be neglected.
- Muscles not overloaded by common resistance exercises benefit from targeted assistance exercises, optimizing overall muscle hypertrophy and strength.
- The law of diminishing returns suggests that increasing the training volume for a muscle group beyond a certain point yields minimal additional gains.
- Low-volume training targeting neglected muscles could offer more overall benefit than excessive volume on already well-trained muscles, such as adding exercises for the calves instead of focusing solely on quads.
- Targeting small or stabilizer muscles like the serratus anterior or rotator cuff can enhance joint stability and prevent injuries, supporting long-term fitness goals.
- Inclusion of additional exercises for neglected muscles such as scapular protraction, hip flexion, and hip abduction can improve total body muscle mass and functional strength.
- Programming low volumes of targeted exercises a few times a week can induce significant improvements even for those with extensive resistance training experience.
Stronger By Science
Cameron Gill
