Elementor #2506 -

January 22, 2024

Why Perform Different Exercises For The Same Muscle Group?

Let's get to the bottom of this.

Have you ever wondered WHY you are performing different exercises for the same muscle group? For example, I DREAD Bulgarian split squats, but don’t mind and actually like leg extensions. They both work my quads, so why do I need to do both?

1. Increases Muscle Stimulation

First off, each exercise emphasizes different angles, ranges of motion, and muscle fibers within a particular muscle group.

By incorporating a variety of exercises, you can stimulate different areas of the muscle, leading to more comprehensive muscle development and improved strength. For my example above, Bulgarian Split Squats, or any other squat for that matter, hit the quad in the stretched or lengthened position, while leg extensions hit the quad during it’s shortened position.

2. Helps with Overcoming Plateaus

By introducing new exercises, you challenge your muscles in different ways, preventing adaptation and promoting continued growth and improvement.

This is not to get confused with “muscle confusion”, which was the disproven concept of “confusing” your muscles with different and unique exercises every workout, but rather variation in exercises can still be beneficial for addressing muscle imbalances, targeting different muscle fibers, and improving overall functional fitness. For example, squat variations target different parts of the quad than leg extensions, which hit different parts of the quad during narrow leg presses. So utilizing different exercises throughout your training regimen can help challenge your quads in a variety of ways.

3. Helps With Muscle Balance & Symmetry

Different exercises target specific muscle groups or even different portions of the same muscle.

By incorporating a variety of exercises, you can ensure balanced development and prevent muscle imbalances, which can lead to poor posture and increased risk of injury. In the above example of Bulgarian split squats vs leg extensions in regards to quads, the leg extension will activate and strengthen the and particularly hit the rectus femoris, which can’t be hit with the Bulgarian split squat.

4. Helps With Functional Strength & Skill Transfer

Performing different exercises mimicking real-life movements or sports-specific actions can improve your functional strength and enhance skill transfer.

By training muscles in various movement patterns, you can improve your overall coordination, stability, and power, translating into improved performance in daily activities or specific sports. In the example of the quad exercises, Bulgarian split squats and squats in general mimic real life movements such as picking something off the ground or event bending down to pick up your child, while the leg extension doesn’t provide as much replication of everyday functional movements.

5. Assists With Injury Prevention

Working the same muscle group through different exercises helps to strengthen the supporting muscles, tendons, and ligaments surrounding the targeted muscle.

This improved muscular balance and stability can help reduce the risk of overuse injuries and promote better overall joint health

BUT....

It’s important to note that while different exercises can be beneficial, it’s also essential to ensure proper form, gradually progress in intensity, and listen to your body. Join Mess In Progress strength programs to get a fitness regimen tailored towards your overall goals, time commitment, budget, and equipment!