Oftentimes, the answer is that most people move weights instead of training their muscles. Yes, they do the exercises, often with a good amount of weight on the bar, but the actual work is done by joints, ligaments, inertia—in short, everything but the target muscle.
As an extreme example you can look at the guy who seems to be entering the “how low can I go contest” when curling a barbell. He might be curling 60lbs, but his biceps only move around 30lbs, whereas his elbows get hit with 100-plus-lbs. Result: blown out elbow and no growth.
Most people treat their training like homework, checking off a box 3×10, very neat and tidy. Here’s the issue: your muscles do not have eyes, they have no concept as to how many sets you did or what day of the week it is. They only register one thing: how many fibers have been activated and for how long.
The amount of fibers that have been properly activated per set is the single biggest factor toward your success in building a better physique. It will absolutely make or break your progress.
Pros use about 30% of their fibers during each set while others are around 8-10%. That means that pro workouts are three times as effective as ours. If you multiply that by hundreds of workouts over the course of years, it becomes evident why they look so big and ripped.
It all starts at the top. The body will always use whatever muscle you activate first to move the weight. The first motion often dictates the quality of the ensuing set. Therefore, you must make certain that you’re using the muscle you’re trying to work, not just move the weight. This will also require you to leave your ego at the front door. You’re a physique athlete, not a weightlifter.
What follows are targeted pointers for each muscle that will encourage growth.
Expert Form Tip: When doing any type of pull, always pull from the elbows, not wrist. This will ensure you are using the lats first, biceps second. Try using a light grip so that you don’t turn the exercise into a heavy biceps curl.
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Chest
Exercise: Bench Press
Expert Form Tip: Two things matter most when pressing: 1) You must have an inward intention, which means that you should not push the bar straight up. Try to bend it together. 2) Try to imagine that you’re pushing yourself into the bench and the weight goes up as a result of it. Both of these pointers will help you avoid shoulders recruitment.
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Shoulders
Exercise: Overhead Press
Expert Form Tip: When doing overhead presses, always intend to bring the elbows together. When working on your medial or posterior delts, you should have the elbows lead the motion, not the hands. This will minimize trap involvement.
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Biceps
Exercise: Bicep Curls
Expert Form Tip: When curling, keep your wrist neutral and wrap the thumb under the bar.
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Triceps
Exercise: Dips
Expert Form Tip: Put the elbow slightly behind the body to ensure a maximum stretch.
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Quads
Exercise: Squat/Leg Press
Expert Form Tip: When squatting/leg pressing, push from the heel, not the front of your foot. Also, imagine you’re pushing the floor away when squatting or using the leg press.
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Hamstring
Exercise: Hamstring Curls
Expert Form Tip: Push your hips downward when doing hamstring curls. If you’re using the legs press for single-leg press, have a downward intention as if trying to slide the heel off the machine to ensure maximum hamstring engagement.
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Per Bernal
Calves
Exercise: Calf Raises
Expert Form Tip: Do not change the angle in your knees during calves raises, otherwise they become mini squats.
