This article assumes that we are aiming for the minimum effective dose of movement pattern selection that gives us the greatest return on time invested.
Adding more volume, whether through additional movement patterns or more exercises within existing movement patterns, may produce even better results. However, there would be some level of diminishing returns as we move past the recommendations in this list. Adhering to the movement selections in this article ensures you are getting the greatest possible return on time invested without any extra fluff.
However, individual differences may lead to variations in movement pattern selection.
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Staples
A staple is a movement pattern that should always be included in your current training routine in some way, shape, or form. Leaving out one of these movement patterns means there is a strong case that we are leaving some progress on the table with a small barrier to entry for achieving optimal results.
Horizontal Push
Adhering to the mindset of the minimum effective dose, the incline bench press is likely better than the flat bench press for muscle development.¹ If we wanted to prioritize one, we should pick the incline bench.
Vertical Push or Lateral Raises
When it comes to shoulder growth, the anterior (front) deltoid is usually never a weak point in individuals. This is generally due to our daily activities emphasizing their usage, and they also get worked significantly in horizontal pushing exercises. Given this, we should emphasize the medial (middle) deltoid in our exercises.
Both the shoulder press and lateral raise showed similar growth in the medial deltoid, though lateral raises showed slightly more growth in the posterior (rear) deltoid.² There is no need to include both shoulder presses and lateral raises in the same training block, but cycling between the two could be useful for additional variety.
Horizontal Pulling
We can further target our biceps by choosing supinated grip variations of horizontal pulling exercises, such as underhand rows instead of neutral or overhand rows.
Vertical Pulling
If we are hitting vertical pulling movements with adequate intensity and technique, we do not need any direct bicep³ or posterior deltoid isolation work. Vertical pulling covers those muscles.
We can increase the focus on our biceps even further by choosing supinated grip variations of vertical movement patterns, such as underhand lat pulldowns instead of neutral or overhand lat pulldowns.
Squat
Single-leg squat variations, in particular, are useful for extra adduction and abduction development over that of bilateral squats.
Hinge
Hinge movements, such as deadlifts and hip thrusts, are essential for posterior chain development.
Triceps
Triceps isolation exercises are beneficial for targeting the long head of the triceps, which can sometimes be overlooked in horizontal and vertical pushing exercises.
Knee Extensions
Knee extensions are useful for hitting the rectus femoris, which can sometimes be overlooked in traditional squatting movements.
Knee Flexion
Knee flexion exercises are useful for targeting the biceps femoris, which can sometimes be overlooked in traditional hinge exercises.
Calves
Seated calf exercises target the soleus muscle, while standing calf exercises prioritize the gastrocnemius.
Rotating
The rotating movement patterns placed here do not necessarily need to be in every single training block but may be useful to mix in every now and then. Depending on individual needs, one or more of these movements could be considered staples.
- Pullovers
- Shrugs
- Core Isolation
- Cable Presses or Push-Ups
- Rear Delt Isolation
- Forearm Isolation
¹ Chaves, S. F., Rocha-Junior, V. A., Encarnação, I. G. A., Martins-Costa, H. C., Freitas, E. D. S., Coelho, D., Franco, F. S. C., Loenneke, J., Bottaro, M., & Ferreira-Júnior, J. (2020). Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men. International Journal of Exercise Science, 13(6), 859-872.
² Campos, Y., Vianna, J., Guimarães, M., Oliveira, J., Hernández-Mosqueira, C., da Silva, S. D., & Marchetti, P. H. (2020). Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. Journal of Human Kinetics, 75, 5-14.
³ Gentil, P., Soares, S., & Bottaro, M. (2015). Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian Journal of Sports Medicine, 6.