By Michael Carrera, MSc. and
Reggie Reyes, BKin.

With the recent interest in the health benefits of physical activity, it is no surprise that a spillover effect has occurred with respect to the growing number of exercise training styles. Continuous scientific evaluation of training methods has lead to the creation of many testing devices, advanced training theories and ultimately, improved performance results.

In the past, the optimal training program was simply a combination of proper nutrition, adequate rest and endless hours of hard work. More recently, both technological and intellectual advances have served to widen the dimension in which the optimal training program resides. The above-mentioned basic components have exponentially expanded into much greater pools of knowledge. Achieving optimal fitness and performance now encompasses a more holistic approach to training as it draws upon the various contemporary fields of nutrition, vitamins and supplementation, regeneration and periodization.

From the exercise training perspective, the concept of  "hard work"  has evolved into the development of a wide range of training techniques applicable to speed, power, strength, endurance and agility. Training no longer only focuses on the perfection of old exercises, but also includes the introduction of hundreds of new exercises. These specific technical and tactical components of training are regarded as the missing links of superior performance. Naturally, the birth of new exercises brings numerous questions to the surface which attest to and challenge their validity and effectiveness. We openly support this type of critical thinking.

In simple terms, people want to know what exercises will produce the quickest, most effective and safest results. The bottom line is that there is no such thing as a best exercise or training technique since each has an appropriate time and place in the training program schedule. Exercise selection inevitably depends on the phase of training along with the anatomical and physiological properties of the exercise. For example, during the bodybuilding phase an individual may decide to use dumbbell exercises, while barbell exercises will mainly be used during the maximum strength phase of training.

Generally speaking, the first step toward proper exercise selection is the classification of all exercises according to their specific physiological response. Two popular classification methods include Magnetic Resonance Imaging (MRI) and Electromyography (EMG) techniques. Research exists summarizing the benefits and drawbacks of both techniques. This article reviews the findings of surface EMG testing.

With respect to basic muscle physiology, it has long been known that the process which produces contraction in skeletal muscle is initiated by electrical charges traveling across the membrane of the muscle fibers. As well, the changes in electrical potential that accompany muscular contraction spread to the skin and can be measured by an electromyogram. Thus, the essence of EMG research lies in the ability of the researcher to quantify the amount of motor unit activity in the muscle being studied.

As a practical application of EMG research, scientists have sought to measure which exercises cause the greatest amount of stimulation within each muscle group. Click here for a summary of EMG results for several muscle groups indicating the most effective exercises for increasing muscle strength and size.

As you can see, some exercises differ in motor unit activation by only 1 to 3%. Some athletes may dismiss this difference as inconsequential; however, for other fitness participants and professionals, these findings may represent the final piece of the puzzle behind achieving optimal results. Personal trainers and coaches should take advantage of the elaborate research available on EMG. Applying scientific findings to one’s program design can only enhance its effectiveness and marketability.

When turning to EMG research for optimal exercise selection, always keep in mind that there is a proper time and place for every exercise regardless of the amount of motor unit activation. This implies that planning supercedes all EMG research findings.

Of the many scientific tools or research techniques available, one of the best methodologies finds its roots in experience. We are all masters of our own body. Always observe and keep track of the subjective effects of different exercises on your body. This will ensure you maintain your critical thinking path and ultimately improve your program design.