I noticed that the middle and lower trapezius muscles are
worked in back exercises, such as one arm dumbell rows, but that
the upper traps are worked during deltoid exercises such as the
military press. My question is when to do shrugs, with shoulders
or with back. Is it okay to work the middle and lower traps with
rowing exercises during my back workout, and then do shrugs to
hit the upper traps during my shoulder workout, or should I keep
lower, middle, and upper traps all together on one day?
Either way is acceptable. The upper trap is worked isometrically
as a stabilizer on most front and side delt exercises. With a
split program it is common to have movements that exercise muscles
that have already been worked on another day. For example, many
back and lat exercises involve the chest. The idea is to minimize
overtraining those body parts that are prone to injury, like
the lower back. Don't do squats on day and straight-leg deadlifts
the next day, see Lower
Back Recuperation.
Since I have been weight training I have noticed my left
pec is growing faster than my right. I have also noticed the
right side of my coller bone is slightly higher than the left
side. Do you think this could be the cause and if so do you have
any ideas on targeting that muscle better.
Consult a physical therapist if you have had an old injury
that has altered your range of motion, posture, or muscle function.
They may prescribe specific stretches and exercises for postural
muscles. Alternatively you may consider seeking a physiotherapist
that practices ART (active release technique) or posturology.
Make certain your exercise form is close to symmetrical on
your bench, incline and shoulder press. Have a few spotters look
at your form for differences on each side. If there is a difference,
use only the weight you can manage in symmetrical form, increasing
only when you are able to manage near symmetrical form. You will
need continuous feed back to correct your form at first. Incidentally,
most studies have demonstrated that extra sets do not develop
significant differences in muscular size or strength so an additional
sets of the exercises you are currently performing will probably
not be that effective.
Most people have subtle differences between their right and
left sides. I have a similar chest asymmetry with the right scapula
slightly anterior. In addition, I even have 2 abs on one side
and 3 abs on my other side. Next time you see a bodybuilding
publication take a close look at difference between these individuals
right and left sides. Even those bodybuilders who are noted for
their symmetry have differences. They just know how to hide it.
If thinking about competing in bodybuilding, understand you will
look more symmetrical in asymmetrical poses.
Some execises are categorized as "Basic or Auxillary".
Does that mean some authorities consider it basic, and others
auxillary, or you can make it either one (depending on the way
you do it)?
The classifications can be seen as a continuum. An exercise
utility is also dependant upon the inclusion of other exercises.
For example, an incline bench press is an auxiliary exercise
in the context of a full body routine but a basic exercise in
a split program. A step up is an auxiliary exercise when included
with squats, but an auxiliary exercise if a leg extension is
performed instead. You will find the definitions
in the glossary eludes to relative characteristics.
Your muscular analysis of the hamstrings says that the
short head of the biceps femoris is involved in knee flexion
but not hip extension. I am currently using straight leg deadlifts
for my hamstrings since I lift at home and don't have access
to a leg curl machine. Is it necessary to exercise the short
head of the biceps femoris? Is there any way to do so without
a leg curl machine?
You should be fine performing a straight leg deadlift instead
of a leg curl for a month or so. You can however perform a leg
curl like exercise on back with a exersice ball under your lower
leg using you body weight. There are also lying or standing cable
leg curls to consider. You get other ideas on our forum.
Excellent Site! I had
a quick question regarding the "Target Muscle" specified
in the "Smith Straight Leg Deadlift." On your site
you have two pages for the Smith Straight Leg Deadlift . . .
one under Hamstrings,
and the other for Erector
Spinae. Which page is accurate for the "Target Muscle?"
Both pages seem to contain the same information, with the Target
and Synergist Muscle swapped. Also, the Smith
Deadlift (or what appears to be the Romanian Deadlift) Muscle
Target is the Erector Spinae and not the Hamstrings? Many thanks!
Most exercises work multiple muscles. The Straight-leg deadlift
just happens to works both the low back and hamstrings about
the same since torque forces occurs both through the spine and
hip. People may report they fell fatigue (or soreness the day
after) more in one or the other depending on what is likely 'weaker'.
You will find other cases of this in other exercises.
Some may argue the deadlift (knees bending on decent) is a
near total body exercise. You will also see the deadlift listed
as a glute exercise (see link under comments) although most people
never feel their glutes working partly because it is the most
powerful muscle in the body and other muscles are working relatively
so much more intensely, like the low back, although it acts as
a stabilizer it is typically the muscle that most taxed. The
hamstring's ability to work at the hip is severely hamstrung
(pun intended) since the knees bend as the hips bend, although
not as much as a squat but more than the Romanian Deadlift. On
the Deadlift page, you can click on 'dynamic stabilzer' header
just above hamstring to understand this concept more fully. Also
notice the hips travel much lower on Deadlift as compared to
the Romanian
Deadlift.
ExRx.net/WeightExercises/OlympicLifts/RomanianDeadlift.html
Most classification system may not be perfect (most requiring
notations and subnotations), but we can still use it as a tool
for understanding general concepts as well as way to referencing
large lists, such as exercises :-)
What exercises work the Sartorius?
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