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Scientific Study References

The following is a comprehensive list of scholarly articles that were meticulously reviewed to construct detailed muscle maps.
Upper Body Studies
Lower Body Studies
Limitations

Exercise Studies (Upper Body)

  1. Kuechle, D. K., Newman, S. R., Itoi, E., Morrey, B. F., & An, K. N. (1997). Shoulder muscle moment arms during horizontal flexion and elevation. Journal of Shoulder and Elbow Surgery, 6(5), 429-439.
  2. Garner, B. A., & Pandy, M. G. (2003). Estimation of musculotendon properties in the human upper limb. Annals of Biomedical Engineering, 31, 207-220
  3. Ackland, D. C., Pak, P., Richardson, M., & Pandy, M. G. (2008). Moment arms of the muscles crossing the anatomical shoulder. Journal of Anatomy, 213(4), 383-390.
  4. Coratella, G., Tornatore, G., Longo, S., Esposito, F., & Cè, E. (2020). An electromyographic analysis of lateral raise variations and frontal raise in competitive bodybuilders. International Journal of Environmental Research and Public Health, 17(17), 6015.
  5. Kholinne, E., Zulkarnain, R. F., Sun, Y. C., Lim, S., Chun, J. M., & Jeon, I. H. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta Orthopaedica et Traumatologica Turcica, 52(3), 201-205.
  6. Ettema, G. J. C., Styles, G., & Kippers, V. (1998). The moment arms of 23 muscle segments of the upper limb with varying elbow and forearm positions: implications for motor control. Human Movement Science, 17(2), 201-220.
  7. Cheng, A. J., & Rice, C. L. (2010). Voluntary activation in the triceps brachii at short and long muscle lengths. Muscle & Nerve: Official Journal of the American Association of Electrodiagnostic Medicine, 41(1), 63-70.
  8. Gerling, M. E., & Brown, S. H. (2013). Architectural analysis and predicted functional capability of the human latissimus dorsi muscle. Journal of Anatomy, 223(2), 112-122.
  9. Murray, W. M., Delp, S. L., & Buchanan, T. S. (1995). Variation of muscle moment arms with elbow and forearm position. Journal of Biomechanics, 28(5), 513-525.
  10. Hale, R., Dorman, D., & Gonzalez, R. V. (2011). Individual muscle force parameters and fiber operating ranges for elbow flexion-extension and forearm pronation-supination. Journal of Biomechanics, 44(4), 650-656.
  11. Coratella, G., Tornatore, G., Longo, S., Esposito, F., & Cè, E. (2022). Front vs Back and Barbell vs Machine Overhead Press: An Electromyographic Analysis and Implications For Resistance Training. Frontiers in Physiology, 13, 825880.
  12. Teixeira, L. F. M., Gomes, W. A., da Silva, J. J., Magalhaes, R. A., & Marchetti, P. H. (2022). Differences Between Pullover and Pulldown Exercises on Maximal Isometric Force and Myoelectric Activity in Recreationally-Trained Men. International Journal of Exercise Science, 15(4), 797.
  13. Henderson, Z. J., Bohunicky, S., Rochon, J., Dacanay, M., & Scribbans, T. D. (2021). Muscle activation in specific regions of the trapezius during modified Kendall manual muscle tests. Journal of Athletic Training, 56(10), 1078-1085.
  14. Behm, D. G., Whittle, J., Button, D., & Power, K. (2002). Intermuscle differences in activation. Muscle & Nerve, 25(2), 236-243.
  15. Holzbaur, K. R., Murray, W. M., Gold, G. E., & Delp, S. L. (2007). Upper limb muscle volumes in adult subjects. *Journal of Biomechanics*, *40*(4), 742-749.
  16. Castelein, B., Cools, A., Parlevliet, T., & Cagnie, B. (2016). Modifying the shoulder joint position during shrugging and retraction exercises alters the activation of the medial scapular muscles. *Manual Therapy*, *21*, 250-255.
  17. Johnson, G., Bogduk, N., Nowitzke, A., & House, D. (1994). Anatomy and actions of the trapezius muscle. *Clinical Biomechanics*, 9(1), 44-50.
  18. Ijiri, T., Urabe, Y., Maeda, N., Sasadai, J., & Suzuki, T. (2020). Comparative study of the differences in shoulder muscle activation according to arm rotation angle. *Human Movement Science*, *69*, 102567.
  19. Mendonça, T. P., Aidar, F. J., Matos, D. G., Souza, R. F., Marçal, A. C., Almeida-Neto, P. F. & Reis, V. M. (2021). Force production and muscle activation during partial vs. full range of motion in Paralympic Powerlifting. *Plos one*, 16(10), e0257810.
  20. Gottschall, J. S., Hastings, B., & Becker, Z. (2018). Muscle activity patterns do not differ between push-up and bench press exercises. *Journal of Applied Biomechanics*, 34(6), 442-447.
  21. Campos, Y. A., Vianna, J. M., Guimarães, M. P., Oliveira, J. L., Hernández-Mosqueira, C., da Silva, S. F., & Marchetti, P. H. (2020). Different shoulder exercises affect the activation of deltoid portions in resistance-trained individuals. *Journal of Human Kinetics*, *75*(1), 5-14.
  22. Brown, J. M. M., Wickham, J. B., McAndrew, D. J., & Huang, X. F. (2007). Muscles within muscles: coordination of 19 muscle segments within three shoulder muscles during isometric motor tasks. *Journal of Electromyography and Kinesiology*, *17*(1), 57-73.
  23. Chaves, S. F., Rocha-Júnior, V. A., Encarnação, I. G., Martins-Costa, H. C., Freitas, E. D., Coelho, D. B., & Ferreira-Júnior, J. B. (2020). Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men. *International Journal of Exercise Science*, *13*(6), 859-872
  24. Lehman, G. J. (2005). The influence of grip width and forearm pronation/supination on upper-body myoelectric activity during the flat bench press. The *Journal of Strength & Conditioning Research*, *19*(3), 587.
  25. Lee, H. M. (2017). Force direction and arm position affect contribution of clavicular and sternal parts of pectoralis major muscle during muscle strength testing. *Journal of Hand Therapy*.
  26. Tayashiki, K., Maeo, S., Usui, S., Miyamoto, N., & Kanehisa, H. (2016). Effect of abdominal bracing training on strength and power of trunk and lower limb muscles. *European Journal of Applied Physiology*, 116(9), 1703-1713.
  27. Borges, E., Mezêncio, B., Pinho, J., Soncin, R., Barbosa, J., Araujo, F., & Serrão, J. (2018). Resistance training acute session: pectoralis major, latissimus dorsi and triceps brachii electromyographic activity. *Journal of Physical Education and Sport*, *18*(2), 648-653.
  28. Park, S. Y., & Yoo, W. G. (2013). Selective activation of the latissimus dorsi and the inferior fibers of trapezius at various shoulder angles during isometric pull-down exertion. *Journal of Electromyography and Kinesiology*, *23*(6), 1350-1355.
  29. Handa, T., Kato, H., Hasegawa, S., Okada, J., & Kato, K. (2005). Comparative electromyographical investigation of the biceps brachii, latissimus dorsi, and trapezius muscles during five pull exercises. *Japanese Journal of Physical Fitness and Sports Medicine*, *54*(2), 159-168.
  30. Graves, J. E., Pollock, M. L., Foster, D., Leggett, S. H., Carpenter, D. M., Vuoso, R., & Jones, A. (1990). Effect of training frequency and specificity on isometric lumbar extension strength. *Spine*, *15*(6), 504- 509.
  31. Dickie, J. A., Faulkner, J. A., Barnes, M. J., & Lark, S. D. (2016). Electromyographic analysis of muscle activation during pull-up variations. *Journal of Electromyography and Kinesiology*.
  32. Fenwick, C. M., Brown, S. H., & McGill, S. M. (2009). Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. *The Journal of Strength & Conditioning Research*, 23(2), 350-358.
  33. Kim, S. H., Lee, W. H., Ha, S. M., Park, K. N., & Kwon, O. Y. (2011). A comparison of EMG activity for long and lateral heads of triceps brachii muscles according to exercise and forearm positions during triceps strengthening exercises. *Physical Therapy Korea*, *18*(1), 28-36.
  34. Król, H., & Golas, A. (2017). Effect Of Barbell Weight On The Structure Of The Flat Bench Press. *The Journal of Strength & Conditioning Research*.
  35. Schoenfeld, B. J., Contreras, B., Vigotsky, A. D., Ogborn, D., Fontana, F., & Tiryaki-Sonmez, G. (2016). Upper body muscle activation during low-versus high-load resistance exercise in the bench press. *Isokinetics and Exercise Science*, *24*(3), 217-224.
  36. Landin, D., & Thompson, M. (2011). The shoulder extension function of the triceps brachii. *Journal of Electromyography and Kinesiology*, *21*(1), 161-165.
  37. Landin, D., Myers, J., Thompson, M., Castle, R., & Porter, J. (2008). The role of the biceps brachii in shoulder elevation. *Journal of Electromyography and Kinesiology*, *18*(2), 270-275.
  38. Brandão, L., de Salles Painelli, V., Lasevicius, T., Silva-Batista, C., Brendon, H., Schoenfeld, B. J. & Teixeira, E. L. (2020). Varying the Order of Combinations of Single-and Multi-Joint Exercises Differentially Affects Resistance Training Adaptations. *The Journal of Strength & Conditioning Research*, *34*(5), 1254-1263.
  39. Kawakami, Y., Abe, T., Kuno, S. Y., & Fukunaga, T. (1995). Training-induced changes in muscle architecture and specific tension. *European Journal of Applied Physiology and Occupational Physiology*, *72*, 37-43.
  40. Kohn, S., Smart, R. R., & Jakobi, J. M. (2018). Voluntary activation and twitch potentiation of the elbow flexors across supinated, neutral, and pronated forearm orientations. *Physiological Reports*, *6*(1), e13560.
  41. Zabaleta-Korta, A., Fernández-Peña, E., Torres-Unda, J., Francés, M., Zubillaga, A., & Santos-Concejero, J. (2022). Regional hypertrophy: the role of exercise resistance profile in trained women. *Preprint from Research Square,* 24 Jun 2022.
  42. Bouillard, K., Nordez, A., Hodges, P. W., Cornu, C., & Hug, F. (2012). Evidence of changes in load sharing during isometric elbow flexion with ramped torque. *Journal of Biomechanics*, *45*(8), 1424-1429.

Exercise Studies (Lower Body)

  1. Buford, W. L., Ivey, F. M., Malone, J. D., Patterson, R. M., Pearce, G. L., Nguyen, D. K., & Stewart, A. A. (1997). Muscle balance at the knee-moment arms for the normal knee and the ACL-minus knee. IEEE Transactions on Rehabilitation Engineering, 5(4), 367-379.
  2. Son, J., Indresano, A., Sheppard, K., Ward, S. R., & Lieber, R. L. (2018). Intraoperative and biomechanical studies of human vastus lateralis and vastus medialis sarcomere length operating range. Journal of Biomechanics, 67, 91-97.
  3. Baumert, P., Temple, S., Stanley, J. M., Cocks, M., Strauss, J. A., Shepherd, S. O. & Erskine, R. M. (2021). Neuromuscular fatigue and recovery after strenuous exercise depends on skeletal muscle size and stem cell characteristics. Scientific Reports, 11(1), 7733.
  4. Maganaris, C. N. (2003). Force-length characteristics of the in vivo human gastrocnemius muscle. Clinical Anatomy, 16(3), 215-223.
  5. Chen, X., & Delp, S. L. (2016). Human soleus sarcomere lengths measured using in vivo microendoscopy at two ankle flexion angles. Journal of Biomechanics, 49(16), 4164-4167.
  6. Németh, G., & Ohlsén, H. (1985). In vivo moment arm lengths for hip extensor muscles at different angles of hip flexion. Journal of Biomechanics, 18(2), 129-140.
  7. Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. (2015). A comparison of gluteus maximus, biceps femoris, and vastus lateralis electromyographic activity in the back squat and barbell hip thrust exercises. Journal of Applied Biomechanics, 31(6), 452-458.
  8. Kubo, K., Ikebukuro, T., & Yata, H. (2019). Effects of squat training with different depths on lower limb muscle volumes. European Journal of Applied Physiology, 119, 1933-1942.
  9. Gilfeather, D., Norte, G., Ingersoll, C. D., & Glaviano, N. R. (2019). Central activation ratio is a reliable measure for gluteal neuromuscular function. Journal of Sport Rehabilitation, 29(7), 956-962.
  10. Guex, K., Degache, F., Morisod, C., Sailly, M., & Millet, G. P. (2016). Hamstring architectural and functional adaptations following long vs. short muscle length eccentric training. Frontiers in Physiology, 7, 340.
  11. Maganaris, C. N., Baltzopoulos, V., & Sargeant, A. J. (1998). Changes in Achilles tendon moment arm from rest to maximum isometric plantarflexion: in vivo observations in man. The Journal of Physiology, 510(3), 977-985.
  12. Behm, D. G., Whittle, J., Button, D., & Power, K. (2002). Intermuscle differences in activation. Muscle & Nerve, 25(2), 236-243.
  13. Lube, J., Cotofana, S., Bechmann, I., Milani, T. L., Özkurtul, O., Sakai, T., & Hammer, N. (2016). Reference data on muscle volumes of healthy human pelvis and lower extremity muscles: an in vivo magnetic resonance imaging feasibility study. *Surgical and Radiologic Anatomy*, *38*(1), 97-106
  14. Cutts, A. (1988). The range of sarcomere lengths in the muscles of the human lower limb. *Journal of Anatomy*, *160*, 79
  15. Yamashita, N. (1988). EMG activities in mono-and bi-articular thigh muscles in combined hip and knee extension. *European Journal of Applied Physiology and Occupational Physiology*, 58(3), 274-277.
  16. Maeo, S., Shan, X., Otsuka, S., Kanehisa, H., & Kawakami, Y. (2018). Single-joint eccentric knee extension training preferentially trains the rectus femoris within the quadriceps muscles. *Translational Sports Medicine*, *1*(5), 212-220.
  17. Zabaleta-Korta, A., Fernández-Peña, E., Torres-Unda, J., Garbisu-Hualde, A., & Santos-Concejero, J. (2021). The role of exercise selection in regional Muscle Hypertrophy: A randomized controlled trial. *Journal of Sports Sciences*, *39*(20), 2298-2304.
  18. Ploutz-Snyder, L. L., Convertino, V. A., & Dudley, G. A. (1995). Resistance exercise-induced fluid shifts: change in active muscle size and plasma volume. *American Journal of Physiology*, *269*(3), R536-R543
  19. Hucteau, E., Jubeau, M., Cornu, C., & Cattagni, T. (2020). Is there an intermuscular relationship in voluntary activation capacities and contractile kinetics? *European Journal of Applied Physiology*, 1-14.
  20. Higashihara, A., Nakagawa, K., Inami, T., Fukano, M., Iizuka, S., Maemichi, T. & Hirose, N. (2020). Regional differences in hamstring muscle damage after a marathon. *Plos One*, *15*(6), e0234401.
  21. Kim, K., Cha, Y. J., & Fell, D. W. (2016). Differential effects of ankle position on isokinetic knee extensor and flexor strength gains during strength training. *Isokinetics and Exercise Science*, *24*(3), 195-199.
  22. Andersen, V., Pedersen, H., Fimland, M. S., Shaw, M., Solstad, T. E. J., Stien, N., & Saeterbakken, A. H. (2021). Comparison of Muscle Activity in Three Single-Joint, Hip Extension Exercises in Resistance-Trained Women. *Journal of Sports Science & Medicine*, *20*(2), 181
  23. Chan, M. K., Chow, K. W., Lai, A. Y., Mak, N. K., Sze, J. C., & Tsang, S. M. (2017). The effects of therapeutic hip exercise with abdominal core activation on recruitment of the hip muscles. *BMC Musculoskeletal Disorders*, *18*(1), 1-11
  24. Yanagisawa, O., & Fukutani, A. (2020). Muscle Recruitment Pattern of The Hamstring Muscles in Hip Extension and Knee Flexion Exercises. *Journal of Human Kinetics*, *72*(1), 51-59.
  25. Thelen, D. G., Chumanov, E. S., Hoerth, D. M., Best, T. M., Swanson, S. C., Li, L., & Heiderscheit, B. C. (2005). Hamstring muscle kinematics during treadmill sprinting. *Medicine & Science in Sports & Exercise*, *37*(1), 108
  26. Kellis, E., Galanis, N., Kapetanos, G., & Natsis, K. (2012). Architectural differences between the hamstring muscles. *Journal of Electromyography and Kinesiology*, *22*(4), 520-526.
  27. Kellis, E., Galanis, N., Kofotolis, N., & Hatzi, A. (2017). Effects of hip flexion angle on surface electromyographic activity of the biceps femoris and semitendinosus during isokinetic knee flexion. *Muscles, Ligaments and Tendons Journal.*
  28. Mohamed, O., Perry, J., & Hislop, H. (2003). Synergy of medial and lateral hamstrings at three positions of tibial rotation during maximum isometric knee flexion. *The Knee*, 10(3), 277-281.
  29. Bourne, M. N., Williams, M. D., Opar, D. A., Al Najjar, A., Kerr, G. K., & Shield, A. J. (2017). Impact of exercise selection on hamstring muscle activation. *British Journal of Sports Medicine*, *51*(13), 1021-1028.
  30. Nunes, J. P., Costa, B. D., Kassiano, W., Kunevaliki, G., Castro-e-Souza, P., Rodacki, A. L., & Cyrino, E. S. (2020). Different Foot Positioning During Calf Training to Induce Portion-Specific Gastrocnemius Muscle Hypertrophy. *The Journal of Strength & Conditioning Research*, *34*(8), 2347-2351
  31. Akima, H., Kubo, K., Kanehisa, H., Suzuki, Y., Gunji, A., & Fukunaga, T. (2000). Leg-press resistance training during 20 days of 6 head-down-tilt bed rest prevents muscle deconditioning. *European Journal of Applied Physiology*, *82*(1), 30-38.
  32. Kassiano, W., Costa, B., Kunevaliki, G., Soares, D., Zacarias, G., Manske, I., & Cyrino, E. S. (2022). Greater gastrocnemius muscle hypertrophy after partial range of motion training performed at long muscle lengths. *The Journal of Strength & Conditioning Research*, 10-1519.
  33. Geremia, J. M., Baroni, B. M., Bini, R. R., Lanferdini, F. J., de Lima, A. R., Herzog, W., & Vaz, M. A. (2019). Triceps surae muscle architecture adaptations to eccentric training. *Frontiers in Physiology*, 10, 1456.
  34. Li, L., Landin, D., Grodesky, J., & Myers, J. (2002). The function of gastrocnemius as a knee flexor at selected knee and ankle angles. *Journal of Electromyography and Kinesiology*, 12(5), 385-390.
  35. Suzuki, T., Shioda, K., Kinugasa, R., & Fukashiro, S. (2017). Simultaneous Knee Extensor Muscle Action Induces an Increase in Voluntary Force Generation of Plantar Flexor Muscles. *The Journal of Strength & Conditioning Research*, *31*(2), 365-371.
  36. Riemann, B., Congleton, A., Ward, R., & Davies, G. J. (2013). Biomechanical comparison of forward and lateral lunges at varying step lengths. *The Journal of Sports Medicine and Physical Fitness*, *53*(2), 130.
  37. Van Every, D. W., Coleman, M., Rosa, A., Zambrano, H., Plotkin, D., Torres, X. & Schoenfeld, B. J. (2022). Loaded inter-set stretch may selectively enhance muscular adaptations of the plantar flexors. *Plos One*, *17*(9), e0273451.
  38. Gao, L., Lu, Z., Liang, M., Baker, J. S., & Gu, Y. (2022). Influence of Different Load Conditions on Lower Extremity Biomechanics during the Lunge Squat in Novice Men. *Bioengineering*, *9*(7), 272.
  39. Schütz, P., List, R., Zemp, R., Schellenberg, F., Taylor, W. R., & Lorenzetti, S. (2014). Joint angles of the ankle, knee, and hip and loading conditions during split squats. *Journal of Applied Biomechanics*, 30(3), 373.
  40. Ko, H. I., Jeon, S. Y., Kim, S. H., & Park, K. N. (2019). Comparison of hip extensor muscle activity including the adductor magnus during three prone hip extension exercises. *Physiotherapy Theory and Practice*, 35(5), 451-457.
  41. Benn, M. L., Pizzari, T., Rath, L., Tucker, K., & Semciw, A. I. (2018). Adductor magnus: An EMG investigation into proximal and distal portions and direction specific action. *Clinical Anatomy*, *31*(4), 535-543.
  42. Németh, G. (1984). On hip and lumbar biomechanics. A study of joint load and muscular activity. *Scandinavian Journal of Rehabilitation Medicine. Supplement*, *10*, 1-35.
  43. Yasuda, T., Kawamoto, K., Loenneke, J. P., & Abe, T. (2019). Magnetic Resonance Imaging- Measured Adductor Muscle Volume and 100 m Sprint Running Performance in Female Sprinters. *International Journal of Clinical Medicine*, *10*(10), 469.
  44. Kassiano, W., Kunevaliki, G., Costa, B., Nunes, J. P., Castro-E-Souza, P., Tricoli, I. & Cyrino, E. S. (2023). Addition of the barbell hip thrust is effective for enhancing gluteus maximus hypertrophy in young women. *ResearchSquare*.
  45. Ho, I. M. K., Ng, L. P. C., Lee, K. O. L., & Luk, T. C. J. (2020). Effects of knee flexion angles in supine bridge exercise on trunk and pelvic muscle activity. *Research in Sports Medicine*, 28(4), 484-497.
  46. Kennedy, D., Casebolt, J. B., Farren, G. L., Fiaud, V., Bartlett, M., & Strong, L. (2022). Electromyographic differences of the gluteus maximus, gluteus medius, biceps femoris, and vastus lateralis between the barbell hip thrust and barbell glute bridge. *Sports Biomechanics*, 1-15.
  47. Kang, S. Y., Choung, S. D., & Jeon, H. S. (2016). Modifying the hip abduction angle during bridging exercise can facilitate gluteus maximus activity. *Manual Therapy*, *22*, 211-215.
  48. Andersen, V., Fimland, M. S., Mo, D. A., Iversen, V. M., Vederhus, T., Hellebø, L. R. R., & Saeterbakken, A. H. (2017). Electromyographic Comparison Of Barbell Deadlift, Hex Bar Deadlift And Hip Thrust Exercises: A Cross-Over Study. The Journal of Strength & Conditioning Research.
  49. Lee, K. E., Baik, S. M., Yi, C. H., & Kim, S. H. (2019). Electromyographic Analysis of Gluteus Maximus, Gluteus Medius, Hamstring and Erector Spinae Muscles Activity During the Bridge Exercise With Hip External Rotation in Different Knee Flexion Angles in Healthy Subjects. *Physical Therapy Korea*, *26*(3), 91-98.
  50. Lin, K. H., Wu, C. M., Huang, Y. M., & Cai, Z. Y. (2017). Effects of Hip Thrust Training on the Strength and Power Performance in Collegiate Baseball Players. *Journal of Sports Science*, 5, 178-184.
  51. Collazo, C. G., Rueda, J., Suárez, B. L., & Navarro, E. (2018). Differences in the Electromyographic Activity of Lower-Body Muscles in Hip Thrust Variations. *The Journal of Strength & Conditioning Research*.
  52. Niinimäki, S., Härkönen, L., Nikander, R., Abe, S., Knüsel, C., & Sievänen, H. (2016). The cross-secGonal area of the gluteus maximus muscle varies according to habitual exercise loading: ImplicaGons for acGvity-related and evoluGonary studies. *HOMO-Journal of Compara1ve Human Biology*, 67(2), 125-137.
  53. Selkowitz, D. M., Beneck, G. J., & Powers, C. M. (2016). Comparison of Electromyographic Activity of the Superior and Inferior Portions of the Gluteus Maximus Muscle During Common Therapeutic Exercises. *Journal of Orthopaedic & Sports Physical Therapy*, 46(9), 794-799.
  54. Song, K., Gaffney, B. M., Shelburne, K. B., Pascual-Garrido, C., Clohisy, J. C., & Harris, M. D. (2020). Dysplastic hip anatomy alters muscle moment arm lengths, lines of action, and contributions to joint reaction forces during gait. *Journal of Biomechanics*, 110, 109968.
  55. Delp, S. L., Hess, W. E., Hungerford, D. S., & Jones, L. C. (1999). Variation of rotation moment arms with hip flexion. *Journal of Biomechanics*, *32*(5), 493-501.
  56. Fujisawa, H., Suzuki, H., Yamaguchi, E., Yoshiki, H., Wada, Y., & Watanabe, A. (2014). Hip muscle activity during isometric contraction of hip abduction. *Journal of Physical Therapy Science*, 26(2), 187-190

Limitations

The muscle growth effect assessment in the exercise database is largely consistent and scientific. We believe it to be the most advanced calculation available in open sources in this regard.

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However, it is still a model, and as with any model, there may be margins of error.

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Let's list the limitations to better understand and interpret them:

  1. The muscle growth effect is a percentage assessment, but it is presented with color instead of a mathematical score. Two exercises in the same color category may be partially advantageous or disadvantageous.
  2. The growth effect is only valid when exercises are performed close to task failure. For example, an athlete who cannot reach task failure with Air Squats will not benefit from the listed effect.
  3. Effect scores may vary slightly depending on the athlete's level. The assessment was conducted by modeling an intermediate-level individual. For example, a beginner might actually receive a higher result from a low rating, while for an advanced athlete, activations below the synergistic level may not be meaningful.
  4. The implementation of the exercises may vary from person to person. Therefore, if you do not like the exercises, you can give them a low star rating.
  5. Performing exercises with accessories can reduce the effectiveness of certain muscles. For example, performing deadlifts with a strap can reduce the development of wrist muscles.
  6. Please note that our database will be updated with new scientific data and is subject to change. Similarly, the calculation algorithm can be updated to further personalize the exercise.

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