[HN Gopher] Select a muscle and it provides the exercises to wor...
___________________________________________________________________
Select a muscle and it provides the exercises to workout the
selected muscle
Author : punkspider
Score : 1907 points
Date : 2021-01-21 02:15 UTC (20 hours ago)
(HTM) web link (musclewiki.com)
(TXT) w3m dump (musclewiki.com)
| prostoalex wrote:
| Couple quotes for those that don't enjoy spending hours in the
| gym:
|
| > "You do not need to do many different exercises to get strong -
| you need to get strong on a very few important exercises,
| movements that train the whole body as a system, not as a
| collection of separate body parts. The problem with the programs
| advocated by all the national exercise organizations is that they
| fail to recognize this basic principle: the body best adapts as a
| whole organism to stress applied to the whole organism. The more
| stress that can be applied to as much of the body at one time as
| possible, the more effective and productive the adaptation will
| be."
|
| > "There is simply no other exercise, and certainly no machine,
| that produces the level of central nervous system activity,
| improved balance and coordination, skeletal loading and bone
| density enhancement, muscular stimulation and growth, connective
| tissue stress and strength, psychological demand and toughness,
| and overall systemic conditioning than the correctly performed
| full squat."
|
| -- Mark Rippetoe, Starting Strength: Basic Barbell Training
| grug_life wrote:
| Don't forget the deadlift and bench press (or OH press)
| primenum wrote:
| I think that those "silly" annoying small exercises targeting
| different muscle groups definitely have a role in later
| allowing you to perform more complex moves without injury. I
| hate them, but since my back is a bit deformed since birth I
| have no choice and I suggest others talk to a physio before
| breaking their backs, pelvises or whatever. I have seen
| multiple people messing themselves up because their bodies
| weren't properly "prepared" for those exercises. I guess what
| I'm saying is there are no shortcuts. Hard work, time and
| diligence.
| Eric_WVGG wrote:
| I get what you're saying (and I'm a low-key fan of Rippetoe, if
| not quite a disciple), but if you dig into this guy's project,
| you'll see that most of the results are "systematic basics" --
| bench press, dips, the almighty squat -- and not spot training.
| dogman144 wrote:
| Praise be to Rip
| NickGott wrote:
| Yes follow the Rippletoe routine and get big legs and tiny
| upper body, this is exactly what every guy who enters the gym
| is looking for.
|
| I don't know why I always see strength focused routines being
| promoted when probably 95% of dudes who start working out do so
| because they want to be ripped.
|
| Do a push/pull/legs routine (I like
| https://www.themuscleprogram.com/push-pull-legs-workout/ but I
| do deadlifts on pull day instead of legs day) and eat a massive
| amount of healthy food (protein, fruits/veggies, good carbs)
| til you build up that muscle, then do something like
| intermittent fasting/caloric deficit to drop the fat once
| you've put on the muscle.
|
| Or go the Rippetoe route and wonder why the dude at the gym
| next to you is getting more swole even though you're picking up
| more weight. Your choice!
| prostoalex wrote:
| Do people on SS get particularly narrow upper bodies? It's
| not very obvious from SS presenters, videos, etc. With
| alternated bench press and overhead press, are there groups
| of muscles that it misses completely?
| edanm wrote:
| Lately I've been following a lot of YouTube fitness trainers
| (mostly Greg Doucette, who's quite a character but has good
| advice, but also Sean Nalewanyj, Scott Herman and others).
|
| The consensus seems to be that it's not important, and
| probably a mistake, to eat a massive amount of food - you
| don't really need to be in a caloric surplus to put on
| muscle, though it does make it easier. But then you end up
| with a lot of weight you need to lose, which is not fun.
|
| And besides, for most guys, I think losing weight is actually
| more important than gaining muscle if trying to look better.
| Obviously this depends on the person, but being at a low body
| fat percentage with a regular-ish amount of muscle is a look
| that's closer to what most people find appealing, as opposed
| to being heavier but with more muscle (and probably as
| opposed to having too much muscle, which is also a negative
| for most people).
| bellonet wrote:
| This is really cool, looks good, and I love the idea. I
| understand the amount of time required in adding quality content,
| but as somehow who is more into training, those are the features
| I think will take it to the next level: 1. breaking down muscle
| groups or at least adding information for the videos of what
| exactly it's working on (especially for posterior/medial/anterior
| deltoids, abs breakdown). 2. Adding muscles - especially
| obliques, maybe also serratus. 3. Adding info for videos which
| other muscles it targets, dos and don'ts, and optional
| progressions/regressions.
| shafin_ wrote:
| DON'T FORGET WARM-UP Advice from a fool who skipped warmup and
| now it's been three days and i still cant move my legs.
| godelmachine wrote:
| What's the immediate area below the abdomen called? I tried
| clicking on that and nothing came up.
|
| Also, this is not the correct platform but how can I get a
| tapering V shape around my torso?
| w0ts0n wrote:
| I believe that is still your abdomen. Just the lower part. You
| would get that v-shape by first gaining muscle and then
| reducing body fat.
| godelmachine wrote:
| Thanks :)
| w0ts0n wrote:
| Thanks OP for sharing my website!
|
| Please be gentle with me. This is a project website that I built
| out of frustration a few years ago. I know there are things that
| need improving and a lot of things that could be adjusted. I work
| full time at Brave Software (brave.com) and simply don't have
| time to put a ton of effort into MuslceWiki.
|
| I do however have a big backlog of videos to add and I've slowly
| been working on an app. We have also re-drawn the homepage images
| and my long term plan is to move away from gifs to webm or MP4.
|
| FWIW, for some reason I was unable to log into my HN account. I
| made a new one, but the posts seem to be limited. So looks like
| I'll be replying in the morning.
| dehrmann wrote:
| What's up with only having first-party js/css/image resources
| on your site? /s
| Triv888 wrote:
| that's the future, hopefully.
| w0ts0n wrote:
| Just prefer to keep the site with no 3rd party dependancies.
| If something goes wrong/down I know where to look.
| SecurityLagoon wrote:
| I appreciate it!
|
| This was the first website I have used for a while that I
| didn't need to adjust my uMatrix to get full functionality.
|
| Do you have a way of donating? I feel bad that ads are
| being blocked.
| smitec wrote:
| Great website and kudos for making it. Noting you have limited
| spare time feel free to ignore but: I would love to be able to
| select a collection of exercises and see a visual of which
| muscle groups I do and don't have covered in the chosen
| exercises. Perhaps with some suggestions on exercises to cover
| those that are missing.
| w0ts0n wrote:
| A problem I have with the site is I want to keep it EXTREMELY
| simple.
|
| How do you envision this working, with the current UI/UX?
| ninju wrote:
| Maybe support multi-select option by holding Shift or Ctrl
| key?
| smitec wrote:
| Yeah, very reasonable question. I suppose a somewhat simple
| version could be to add exercises to a 'cart' and then
| change the colour muscle groups on the home page based on
| cart contents. Would then be pretty easy to click back and
| forth and colour in the desired groups. If I could then
| look at my cart when I'm happy I have good coverage that
| would probably be enough for my needs of 'does my workout
| plan have any blind spots'.
| tenaciousDaniel wrote:
| This is really, really awesome. Well done. There are sooo many
| things you could do with this idea. I could totally see this
| becoming a huge thing, keep working on it!
|
| If you're looking to move away from videos entirely, it would
| be really cool to see the models in 3D, and then when you
| select a muscle, the 3D figure animates and shows you the
| exercises. Then the videos could be supplemental. That would be
| so neat lol.
| aasasd wrote:
| > _out of frustration_
|
| Seems to be a major driver for small-scale innovation in
| computing-related fields.
| Thomasmack wrote:
| Nice project and I love it for planning my workout. Any plans
| to monetize it?
| dehrmann wrote:
| I'm curious: what was the reason for splitting out things for
| men and women?
| floatingatoll wrote:
| Answered here: https://news.ycombinator.com/item?id=25854942
| barbarbar wrote:
| I don't know. But it could be that a female would be more
| inspired by seeing a female doing something hard. Whereas
| seeing a really pumped up dude doing it would be... well this
| guy is also on something. So I think it is a very good idea.
| w0ts0n wrote:
| This is the feedback I've had from a lot of people. My wife
| being one of them.
| Diesel555 wrote:
| It's in my favorites. Great resource, thanks!
| webinvest wrote:
| Fantastic website! My GF is using it right now at the gym. Just
| wanted to report a bug; when you click on "more" in the female
| abdominals, you get a server 500 response. Anyways, really good
| job and very user friendly.
| trident5000 wrote:
| Nice job with this.
| rramadass wrote:
| Great idea and very useful website! Thank You.
|
| One suggestion: A lot of folks don't go to gym, lack access to
| exercise equipment etc. It might be worthwhile to have a
| section on how to work out the specific muscles without any
| equipment and in minimal space using only
| bodyweight/calisthenics; eg. Yoga stretches, deep squats,
| pushups(both Normal and Hindu) etc.
| bobsmooth wrote:
| There are tabs for stretching and bodyweight exercises for
| each muscle.
| mod wrote:
| If you mean like this:
| https://musclewiki.com/Bodyweight/Male/Forearms/
|
| You can see how there is still equipment required.
| gitrog wrote:
| On another note: technically, for forearms you'd want to
| have your hands facing away from you when doing a chin-
| up. Hands facing towards you is better for biceps.
| egypturnash wrote:
| doorframes, tree branches?
| Phlogistique wrote:
| The inverted rows can be done hanging from a table or
| desk.
| TheGallopedHigh wrote:
| Forearms are quite difficult to do without equipment.
| Unless you include something that could be easily
| procured at home.
| ummonk wrote:
| No you can easily do them at home by clasping your hands
| together and making your arms work against each other. It
| just isn't as efficient as compound exercises (e.g. pull-
| ups that also exercise your back).
| gitrog wrote:
| Decline push-ups also work on your forearms.
| TheGallopedHigh wrote:
| That sounds very inefficient. Here's something that gets
| good results quickly. Tie a string/top to a filled 2L
| bottle. Attach the other end of the rope to the center of
| a short wooden pole. Wind up the bottle. Wind down the
| bottle. Repeat ad infinitum. Quick and easy.
| riyakhanna1983 wrote:
| Thanks for making this website! It will be very useful to a
| number of us.
| rammy1234 wrote:
| Thanks for building this. Interestingly simple and Amazingly
| useful. Never found a user intuitive way to access muscle group
| and find stretches. Please don't change the home page.
| bugBunny wrote:
| is this you in the videos?? btw great work, I will be using
| this in gym for sure.
| tyingq wrote:
| _" Please be gentle with me."_
|
| That guidance wasn't needed, really. It's refreshingly free of
| trendy design, and straightforward to use. And other things,
| like the ads not being in the way of the content. I'm sure
| you've got a list you're working on, but what's there looks
| great.
|
| One minor suggestion...there are some paths that lead you to a
| "muscle not found" page, like this:
| https://musclewiki.com/Barbell/Female/Calves/. Some way of
| preventing landing there in the first place would probably be
| more intuitive. Like a popped hint when you hover over a calf
| if Female/Barbell is pre-selected. Or some semi-transparent
| overlay to suggest Calves can't be selected, etc.
| HenryBemis wrote:
| Extra/complimentary suggestion to that: when the mouse cursor
| hovers over a muscle group further to the 'red patch', have a
| pop-up small text box with name and brief description of the
| specific red-ed part. It would be fun/educating for the
| regular folk (like me, who doesn't know each muscle group
| and/or their names) to just 'browse' the human body and see
| the name of that muscle group and what it does.
|
| Edit: on the parts that are not a muscle group (e.g. face,
| "love-handles", feer/hands, 'throat', etc.) maybe paint them
| grey so they are visibly distinguishable from the 'muscle
| groups'. I was veri curious to see if the 'love-handles'
| region has any use apart storing fat.
| danburbridge wrote:
| There are plenty of muscles there, they just are not shown
| on the simplified diagram. Transverse abdominus and
| obliques.
| w0ts0n wrote:
| Thanks for the suggestion. I actually should have this solved
| soon. I have a backlog of videos to edit that will populate
| the missing pages.
| utopcell wrote:
| +1. This is a highly functional, distraction-free site.
| clarkdale wrote:
| > That guidance wasn't needed
|
| That criticism wasn't needed
| jader201 wrote:
| If OP has lurked HN before, chances are they've seen how HN
| can respond to other sites. Even if it wasn't necessary, can
| understand why they might think it was.
|
| And not that all responses aren't well intended, but they can
| sometimes come across a bit tough, especially if someone
| wasn't looking for feedback.
| thekyle wrote:
| Apparently they work at Brave. HN likes to tear into Brave
| whenever it comes up, so I can see how they might have that
| impression.
| Khaine wrote:
| I just wanted to say this looks like a fantastic resource.
| Thank you so much for developing it.
| throwewey wrote:
| Hey w0ts0n, I remember working on the initial version of this
| :)) Glad to see it's still around!
| FriendWithMoon wrote:
| Having to enter email to get the results of the fasting guide
| is unacceptable. It should be illegal to waste people's time
| like that, and it should be required to say something along the
| lines of "to get your results, you will need to enter an email
| address" prior to wasting precious time. I closed the site
| after.
| w0ts0n wrote:
| We don't have a fasting guide on the site. I think you
| clicked an ad.
| ThisIsTheWay wrote:
| Quit being dramatic, you "wasted" a few "precious" minutes on
| a great website that is being shared free of charge.
| mlN90 wrote:
| What fasting guide?
|
| The only tools i see there is Calorie / Macro / One Rep Max
| calculators along with exercise guides. Did you click on an
| ad?
|
| Also here is a quick fasting guide: "Eat less." You can word
| it however you want, you can spread those two words out on a
| 6 months program and fill-in with a bunch of newage-bullshit
| but it IS that simple.
| srik wrote:
| Wow, this might be the most relevant and genuinely useful
| website I've come across in a while. I really appreciate the
| "stretches" option for those of us who don't have access to gym
| equipment. Thank you.
| darkwinx wrote:
| also check the "Bodyweight" option.
| nathias wrote:
| I like it. I would embrace your humanoid muscle map fully, and
| try to show it with every exercise with colored in all the
| muscles you are working on. For example Incline Barbell Bench
| Press and Barbell Bench Press are both for chests muscles
| primarily, but work with different muscle groups.
| imutemyteam wrote:
| bruh, you missed the most important muscle...
|
| Or wait, is it a bone? hmmm
| fudged71 wrote:
| Are you able to share the traffic and revenue this project
| generates?
| mode0x13h wrote:
| Thank you for this!
| w0ts0n wrote:
| <3
| sharadov wrote:
| Your website is a great resource and fantastic!I've been using
| it for a year!! I was looking to replace all the movements I
| did in the gym but at home with kettlebells ( after covid, I
| lost access to the gym).
| 8589934591 wrote:
| Just FYI. Not sure if it's just me, site says it's down.
|
| Error 521 Ray ID: 614ef97bce51190c * 2021-01-21 06:28:20 UTC
| Web server is down
| w0ts0n wrote:
| Should be good now? Spinning up more servers as we speak. HN
| hug of death :)
| 8589934591 wrote:
| Works now thanks. Yup HN hug of death lol. Someone should
| write about it. The influx of HN users and how they had to
| scale things up. Etc.
|
| It'd be a useful read for beginners.
| thegagne wrote:
| Have you considered moving the whole thing to Cloudflare
| Workers? It would make it hug-of-death proof.
|
| Edit: Your site is awesome, I'm going to start using it.
| ttn wrote:
| Lovely website, thanks a million for making this!
|
| Just a quick bug report: At
| https://musclewiki.com/Exercises/Male/Traps_middle/ when you
| want to go next page it directs you
| https://musclewiki.com/Exercises/Male/Traps%20(mid-back)/2
| which causes 404. It should direct to
| https://musclewiki.com/Exercises/Male/Traps_middle/2 . I assume
| root cause of this is that you are getting next page link from
| title.
| w0ts0n wrote:
| Wow nice find. I'll fix this soon.
| ttn wrote:
| Your design is very clear, I wish more websites were like
| this, thanks again!
| spondyl wrote:
| It's pretty handy!
|
| Out of curiosity, are the people demonstrating friends of
| yours? It seems like compiling all of that footage would have
| taken quite some time.
| w0ts0n wrote:
| Yes! I've used various friends over the years but now I'm
| using friends who are professionals working in a gym in LA:
|
| https://www.instagram.com/wilfredofitness/
|
| https://www.instagram.com/krickithodges/
|
| You are right though, it is very time consuming process and
| sometimes we get it wrong and have to go back and re-film. I
| have a pretty big backlog to edit and upload. It's a slow
| going process. Seeing this on HN has motivated me to do some
| extra work this weekend.
| spondyl wrote:
| While I go to the gym myself, I pay for a PT and I'm also
| relatively new in the grand scheme of things to the fitness
| world. Similarly, I rarely do self directed gym stuff so
| this site is actually really handy as far as what areas
| might be handy to focus on and just generally building an
| index of things to try out so thanks!
| [deleted]
| mitjak wrote:
| Very appreciative of the site. thank you :). reminds me of
| exrx.net but much easier to navigate
| shock wrote:
| ExRx is much more extensive, it covers nutrition,
| pharmacology, etc.
| syx wrote:
| Thank you for building it! I have been using it since last
| April during lockdown when gyms were closed!
| privacyonsec wrote:
| what about opensourcing the project and let people contribute
| it will help growing the wiki :)
| manesioz wrote:
| Lovely website! One thing I noticed is that
| https://musclewiki.com/Dumbbells/Male/Hamstrings/ returns
| nothing. Maybe add some dumbell romanian deadlifts? Great stuff
| tho :)
| w0ts0n wrote:
| Yeah. Dumbbell section was added a few months ago. I have
| about 150 videos left to edit, upload and write instructions
| for. All of the dumbbell exercises being about 50 of those
| videos.
| boringg wrote:
| Pretty slick well done!
| floatingatoll wrote:
| Drop an email to the admins at <hn@ycombinator.com> and they
| may be able to help, if they haven't already, since you're a
| content creator responding to a post about your own site.
| w0ts0n wrote:
| They fixed it for me.
|
| Thanks atoll. Hope you are well <3
| floatingatoll wrote:
| More than could possibly be imagined :) Not very good at
| proactive distance social still, but if you'd like to chat,
| reach out any time (fox2 can reconnect us, and any of my
| old details still work too.)
| jessepinkman wrote:
| add obliques
| npunt wrote:
| Thanks for building this! I love that this exists, and want to
| encourage you to continue.
|
| Like a lot of people working in tech, I've had persistent neck
| and posture issues for years. I'd love to see you expand to
| cover those, focusing on the many smaller muscles in the neck
| like SCM/Scalenes/Occipitals/etc.
|
| Another great area to expand is 'click where you have pain' and
| it would recommend certain stretches, weights, trigger points,
| etc. There are common pain referral patterns that most people
| do not know about and I imagine that would be very helpful for
| people who don't have easy access to physical therapy or even
| feel they are candidates for it.
|
| After casually mentioning my neck issues to people over the
| years, I've found so many people open up about persistent pain
| they have but that they're not addressing because it hasn't
| reached a bad enough point. I think that's an ideal audience to
| target with online resources like musclewiki.
| dkarl wrote:
| A great niche to target would be assistance for people who
| have a muscle group they don't use because of long-time
| postural issues or simply never having learned to use it.
|
| For an issue like this, it doesn't work to simply do an
| exercise that supposedly works the muscle. Even if the muscle
| is the limiting link in the lift, if your body isn't using
| it, it won't get stronger. For example, my mid-upper-back was
| lax because of typical nerd posture. Even though it limited
| my squat, years of squatting didn't force those muscles to do
| anything. I just had a really weak squat that relied on other
| muscles compensating. Then one day I ran across a suggestion
| to do bat wings and hold at the top for 20-30 seconds, and I
| became close friends with some muscles in my back that I
| barely knew existed.
|
| A web site showing you how to discover each muscle or muscle
| group in your body (bat wings for deep mid-back, glute bridge
| for glutes, etc.) would be AMAZING, and I bet people would
| get referred there all the time from places like r/Fitness
| where people go for advice.
| Phlogistique wrote:
| The thing is - there would not be a one-size-fit-all
| exercise for each muscle group; you would rather need an
| exercise for each combination of A, B in "muscle A is weak
| but surrounding muscle B is strong"
| Afton wrote:
| I think that there are fewer likely culprits than you
| might think. Most lifting coaches end up heavily relying
| on only a few cues per exercise, because there aren't
| that many common pathologies. So something like this
| could be useful if couched in the normal "not medical
| advice" sort of way. Yeah, this _might_ not apply to you,
| but if you find that you e.g. squat with too much forward
| lean, here is a small set of exercises to augment your
| workout that you should try for 6 weeks and see if it
| helps.
|
| Something like that would seem useful to a lot of lower-
| mid weightlifters who don't have a real lifting coach.
| dkarl wrote:
| I'm not sure if the B dimension affects exercise choice.
| If it does, it could be covered by providing a short list
| of exercises to try for activating each muscle group A.
| That way the user doesn't have to figure out which
| muscle(s) B are compensating, which could be challenging
| for a lot of people who need this information. In my
| case, I'm still not sure exactly how my body was
| compensating for the muscles in my back that weren't
| being utilized.
| sharadov wrote:
| Do you really need exercises to target niche muscles ( can
| understand if you are doing rehab post injury or actually
| bodybuilding to enter a contest)? Most folks who want to be
| fit, only need to focus on compound movements (
| bench/incline presses, squats, deadlifts, pushups, pullups)
| which target all muscle groups.
| mtalantikite wrote:
| In general I agree that compound movements are the best,
| but in my personal experience most people have postural
| weaknesses and habitual movement patterns that they just
| might not be aware of that even compound movements have a
| hard time addressing. When you start exercising your body
| may overcompensate for these weaknesses by recruiting
| muscles that might be less than ideal for the movement,
| which can lead to injury (which happened in my case).
|
| For me personally, one of those postural imbalances
| turned into an injury (shoulder), and I found doing
| exercises that targeted a very specific muscle
| (infraspinatus) really helped in my recovery.
|
| I think everyone could benefit from spending some time
| exploring their body by targeting muscles that may be
| easy to ignore in larger compound movements, if only for
| bringing awareness to them (which should benefit the main
| movements in the long run by making them more efficient).
| [deleted]
| sharadov wrote:
| I agree about posture, see too many people with postural
| issues, almost makes me want to tell them to go see a
| physical therapist/personal trainer. Body awareness, I
| realized is only possible if you have been athletic all
| your life, for most people that awareness is just not
| there. Yoga is great - it stresses strength, flexibility
| and balance. And the complex movements bring attention to
| those "weak" muscles. I do it once a week with weight
| training and it has improved my flexibility and kept me
| injury free.
| mtalantikite wrote:
| Absolutely, once you start working on your own postural
| issues you start noticing it in everyone around you as
| well. I do think anyone can gain that body awareness
| though, it's not just for those that have been athletic
| all their lives. I didn't come to having a physical
| exercise practice until my early 30s and the amount of
| internal body awareness I've gained in the past few years
| has been amazing. It really deepened my seated meditation
| practice as well.
|
| Yoga definitely is great and I practice asana 5x per
| week. I will say that my injury came up during an asana
| class, though, and it wasn't until I really targeted my
| weak scapular muscle groups that it got better.
| Jtsummers wrote:
| I'd wager many of us need rehab despite any apparent
| injury, but rather due to years of abusing our bodies by
| sitting still for the majority of our waking hours, and
| sitting with poor posture. Specific targeted exercises at
| the start can get people into a condition where the
| compound movements and other exercises are even feasible
| (that is, sustainable or less likely to cause injury).
| Afton wrote:
| The comment you are replying to explicitly gives an
| example where compound movements weren't generating
| results, because of compensation by other muscles. This
| is the sort of thing a real trainer would provide (but a
| big-box 'trainer' might well never notice, even if they
| had you doing compound lifts).
| castlecrasher2 wrote:
| Others likely have covered this, but to add my experience I
| also had neck/posture issues and pain until I started doing
| compounds (squats, deadlifts) at least three times a week.
|
| For me, physical therapy did nothing, and I suspect my issue
| was fundamental in that my musculoskeletal system was
| underdeveloped and working out was the only way to fix it.
| sternsio wrote:
| Gravity boots have fixed all of my back/neck/posture problems
| from sitting at a computer.
|
| Inversion is the key to decompressing the spine/hips/neck and
| you only need to do it a few times a week for ~10min each
| time. I go to a local park and hang upside down from a sturdy
| pull-up bar for 2-4min three times.
|
| You could also do it at home with a pull-up bar, or get even
| fancier and buy an inversion table for ~$200.
|
| I know I'm sounding like an infomercial here, but it really
| works.
| alfonsodev wrote:
| I came to comment the same as you, I saw it in the traps
| muscle, it's shown as one, but it is interesting to know that
| it has 3 parts[1], and there are other exercises more
| effective for the mid section like face pull. About the
| "where you have the pain idea" I love it, it would be also
| cool to learn about the antagonist muscles.
|
| (Disclaimer I'm not an expert). I think a common bad posture
| in-front of the computer is the one that rotates your
| shoulders forward which overloads some muscles in the chest,
| which are antagonist of the middle traps, middle traps get
| weak, and your back falls forwards, face pull is great
| exercise to make them stronger. Another common one for those
| sitting long hours, is the tightness of the psoas, which can
| cause hip problems, and knee problems if you try to run
| without stretching, I think the antagonist is the buttocks,
| that gets weak from sitting and you would need to exercise to
| correct the hip problems.
|
| Don't trust my comments, I just wanted to put two examples of
| mechanism that I learned, but I don't have enough knowledge
| to explain it properly or be 100% sure this is correct,
| always consult with a pro.
|
| [1] https://www.physio-pedia.com/File:Trapezius_animation.gif
| amelius wrote:
| Perhaps also add exercises which do the opposite, i.e. relax
| a muscle. I'm dealing with bruxism, and find it very
| difficult to relax my jaw.
| alfon wrote:
| I hear you on this problem. You might consider checking out
| the articles and videos from https://mskneurology.com/. It's
| a superb resource.
| edgyquant wrote:
| For real, first thing I did was try and click the neck but
| it's unclickable
| sjtgraham wrote:
| Smart people tend to overthink things, i.e. looking for
| exercises that isolate smaller muscles. If you have neck,
| back, or posture issues the chances are you will benefit
| greatly from just lifting weights. Before I started training
| I had terrible back pains and spontaneous spasms in the neck,
| which went away within weeks of regular training. Moreover,
| if I ever miss training for too long the pain returns. Focus
| on building up the strength to do respectable weight on the
| main compound lifts. Your body will thank you.
| johnmaguire2013 wrote:
| On the other hand, I spent a year ramping up my bicycling,
| and then went on a 7-day trip spanning 535 miles. I did
| some serious damage to my knees because while my main
| cycling muscles had the strength for the trip, some of my
| stabilizing muscles did not.
|
| I couldn't get back on the bike without knee pain for
| months. Now I am totally out of shape. I could go to PT, as
| I was given a referral, but it's expensive, and I prefer
| self-help resources.
| Jtsummers wrote:
| PT may be expensive, but a good therapist is worth it. I
| abused my body by basically not moving throughout my 20s,
| and even once I got in shape I was prone to various
| injuries. The PT got me through a lower back injury, a
| hip injury, a shoulder injury, and a leg injury. These
| were not caused (except for the back) by traumas (in the
| case of the back, trauma exacerbated an existing issue),
| but mostly by some combination of weak muscles, poor
| form, poor flexibility, or overuse (overuse _for me_ , a
| person in even marginally better shape wouldn't have had
| issues at my activity level). I kept up a lot of the
| things I did/learned there and, other than the back which
| will be a perennial issue, have not had any recurrence.
|
| There's a lot of benefit to finding someone that teaches
| you both _what_ to do and _how_ to do it, and is also
| better informed and more competent than most fitness
| trainers. The good ones will also walk you through a
| basic physiology course so you can understand the _why_
| of it all (why did I become injured, why does this
| prevent or reduce the risk of a future injury).
| johnmaguire2013 wrote:
| > There's a lot of benefit to finding someone that
| teaches you both what to do and how to do it, and is also
| better informed and more competent than most fitness
| trainers. The good ones will also walk you through a
| basic physiology course so you can understand the why of
| it all (why did I become injured, why does this prevent
| or reduce the risk of a future injury).
|
| This is a big part of why I have avoided it thus far... I
| have a hard enough time getting a doctor that I feel like
| cares about my issues (rather than just getting me out
| the door as quick as possible) enough to listen and
| understand. I don't want to spend a bunch of time and
| money trialing different therapists. I wish there was a
| resource for this online.
|
| I agree though, if I plan to continue the type of cycling
| I did last year, it's probably going to become a
| necessity.
| Jtsummers wrote:
| That's a fair concern. I went on word-of-mouth reputation
| from coworkers (younger with sports injuries; older with
| age related issues, mostly knees, hips, and shoulders) to
| select a clinic. My first PT was decent, but not
| communicative, but I was there long enough to see which
| PTs were better than the rest and when I had to go back a
| couple years later was able to select who I wanted.
| com2kid wrote:
| I train regularly (5 days a week), back still hurts.
|
| It is super possible to have imbalances even with regular
| training. Muscles that are weak will not be engaged during
| compound lifts unless specifically made to engage, either
| through isolation exercises, or through awareness. A
| personal trainer or physical therapist can help with either
| path.
| sjtgraham wrote:
| IMO it goes without saying that any beginner weight
| lifter should start with a personal trainer such that
| they learn correct form, etc.
| dehrmann wrote:
| > Like a lot of people working in tech, I've had persistent
| neck and posture issues for years. I'd love to see you expand
| to cover those, focusing on the many smaller muscles in the
| neck like SCM/Scalenes/Occipitals/etc.
|
| I did some things on-and-off for posture (mostly rear delts),
| but what I did consistently, and think helped the most, was
| heavy (for me) deadlifts.
|
| I'm curious: how many pullups can you do? I ask because they
| take a lot of lat strength, and your lats do a lot of work
| holding up your back.
| npunt wrote:
| Unfortunately I'm limited in what I can do overhead due to
| an old neck injury, so pullups are out. Most upper body
| stuff causes me pain so I have to be extra careful dialing
| in the right movements, weight, and reps.
|
| I've heard deadlifts are one of the best exercises, I can't
| wait to get back to PT and get a personal trainer so I can
| do those correctly. I doubt I've done enough with lats.
| ketzo wrote:
| Lateral pulls are basically sitting pullups, and tend to
| be a lot easier on the neck. They're associated with a
| big ol' piece of gym equipment, which might be.... tough
| to get your hands on right now, but definitely look into
| them.
|
| You're right, though, that deadlifts (performed correctly
| and safely!) are pretty amazing for your back in general.
| dehrmann wrote:
| > tough to get your hands on right now
|
| If you've got something up high to tie a band to, that's
| something.
| Moru wrote:
| Have you tried archery? My neck and shoulderproblems got
| a lot better after I started with that.
| Hitton wrote:
| Doesn't archery normally cause uneven muscle development
| between right and left side of a body?
| Moru wrote:
| Especially for youth yes, but there are exercises for
| that too.
| [deleted]
| danburbridge wrote:
| Another vote for deadlifting here. With a desk based day
| job and being a keen cyclist my posterior chain muscles
| were under-developed compared to my quads etc - deadlifting
| helped strengthen my glutes, hamstrings and lower back
| significantly and pretty much all of my back pain has gone.
|
| I didn't use a coach, but did study a lot of videos on
| deadlift form and also videoed myself to check I was doing
| it properly.
| [deleted]
| ericdykstra wrote:
| I like the feature of being able to select what equipment you
| have available. Lots of us lost access to a gym with COVID and
| don't have the ability to put a power rack in our abode. A
| simple concept, but great execution!
|
| PS: Do you know where I can download more RAM for my computer?
| It's been a bit laggy recently.
| wizzwizz4 wrote:
| You're looking for https://downloadmoreram.com.
| atum47 wrote:
| Thank you for building the this. I'll make sure to share with
| my friends. I'm also starting to workout again so this would be
| helpful.
| mywacaday wrote:
| FYI McAfee Web Gateway is flagging it as a parked domain, a lot
| of corporate users won't be able to access it.
| ravroid wrote:
| You made a great thing. It's so simple and effective.
|
| I've read a handful of workout plans, considered hiring
| personal trainers, and sifted through YouTube videos without
| ever being able to establish a good workout routine. This is
| EXACTLY what I needed.
|
| Thanks for creating this.
| Teelo wrote:
| Great site. Such a great idea. Gonna check it out more when I
| have time. I know everything there is to know about
| shoulder/rotator cuff muscle exercises due to my shoulder
| dislocation injuries over the years, so I'll gladly contribute
| with that if some exercises are missing.
| tkgally wrote:
| Great site! I daydreamed about creating a similar site about
| ten years ago, after I started exercising seriously, but I
| never went beyond daydreaming. Congratulations on actually
| doing it.
|
| When I was daydreaming, I thought of demonstrating the
| exercises with human-like animated figures rather than videos
| of real people. I had the impression that the well-built,
| athlete-type people who often appear in exercise videos can
| discourage beginners and people with body-image issues. I may
| have been wrong, though. In any case, your videos look good to
| me now.
| poutrathor wrote:
| Hello, I saw you use Google traduction for providing non
| English support. Please drop the feature. It made non sense for
| French right off the bat :
|
| > There is far more to the trapezius muscle than meets the eye.
| The traps are not just the muscle that sits on top of your
| shoulders.
|
| > Il y a bien plus dans le muscle trapeze qu'il n'y parait. Les
| pieges ne sont pas seulement le muscle qui repose sur vos
| epaules.
|
| You could also use more medical terms all the time since Google
| autotrad seems to handle them better
|
| Could the best be asking the community for translation proofing
| ?
| omosubi wrote:
| Great site - I love seeing easy to understand sites related to
| working out.
|
| One thing to note - the exercises shown for the forearms only
| target the flexors, and none of them cover the extensors, which
| must be worked out if you are to have healthy forearms and
| hands. A common problem if you only work the flexors is
| golfer's elbow, which I am just recovering from now. for the
| sake of lifters, climbers, golfers, pitchers, and plenty of
| others, please include these.
| w0ts0n wrote:
| Interesting. I believe there are some exercises listed that
| work extensors. Reverse curl and wrist extensions:
| https://musclewiki.com/Exercises/Male/Forearms/2
|
| Perhaps I need to bring one of those to the first page.
| jelliclesfarm wrote:
| Thank you for creating this. Due to lack of access to my gym, I
| am moving exclusively to kettlebell routines at home. It's new
| to me and this is very helpful.
|
| Only category missing is yoga.
| dhikapow wrote:
| Great stuff you made here. Can't tell you the amount of time
| I've spent trying to find the right exercises for this/that
| muscle group
| FirstLvR wrote:
| your site gonna explode
|
| well done! back to benches
| pluc wrote:
| What is it with Brave staffers and workout websites?
|
| https://random.training/ (from @bcrypt!)
| NicoJuicy wrote:
| Just an idea for the photomarking to add a small white border
| around the logo so the site of origin is more clear
| joshspankit wrote:
| Echoing other comments: this is a great clean site and I'd like
| to see smaller muscles as well.
|
| But my main comment is why not turn it in to an actual wiki?
| Maybe even put it on github and let people submit pull
| requests. With a submitter agreement you'd still be free to
| make an app and profit, but it might help remove you as the
| bottleneck
| mewse-hn wrote:
| Two points of feedback in case it helps:
|
| I'm recovering from a hand injury and doing grip exercises to
| strengthen the forearm muscles responsible for finger movement
| - when I clicked forearm it listed wrist exercises rather than
| grip strength. Maybe clicking the hands can lead to grip
| strength exercises?
|
| Since the purpose seems for workouts rather than rehab work, I
| wanted to check if it had rotator cuff exercises similar to
| this:
|
| https://fdlc.com.au/sites/default/files/imce/Strengthening%2...
|
| But the shoulder blades aren't clickable.
| beaconstudios wrote:
| to second this, I have a recurring shoulder tendonitis from
| weak scapular mobility so I would also hope to find similar
| exercises. The site is a great concept though!
| inakarmacoma wrote:
| Third this, re: rotator cuff rehab being a likely necessity,
| as with detailed hand exercises for typists. :)
| k_sze wrote:
| It would be nice to add benchmarks to the exercises. E.g. how
| many push ups in a row (in a specific timespan, at a certain
| pace) a healthy person is expected to be able to do.
| dspillett wrote:
| I suspect there is no really useful number to give for most
| such benchmarks due to the massive variance within "healthy
| people" an in fact how "healthy" is defined.
|
| Look how many different figures/calculations are banded
| around for questions like "how many calories do I burn
| running X distance or Y minutes" for instance.
| k_sze wrote:
| Could we start off by sourcing numbers from various
| physical training programs and fitness exams? e.g.
| policemen, firefighters, the military, professional
| athletes.
| scottru wrote:
| just wanted you to know that I found your site about a year ago
| (somehow?) and have always loved it. Nice work!
| [deleted]
| wiseleo wrote:
| That's nice. I use a workout book that isolates and combines
| various exercises. Looking forward to using your site.
| SomeHacker44 wrote:
| Did not see any way to select some muscles like the illiopsoas.
| hit8run wrote:
| Well done site. I have a little mixed feelings about the target
| audience. Working out for many years (gym and calisthenics) I
| know a lot of exercises. Beginners might be tempted to approach
| their fitness by asking that question:
|
| what muscle I want to grow today?
|
| That is not the way to go. If you start out or especially during
| a pandemic where you need to work with everything you can get go
| for composite exercises that hit more muscles and are the
| opposite of isolation exercises you might be tempted to choose
| from a page like this. Beginners: full body workouts. Advanced: 2
| to 3 day split. Expert: you know your drill. and will do whatever
| works for you.
|
| So who should be using this site? Beginners and advanced should
| use a plan that is preconfigured. Pros know what exercises they
| want to configure into their routines.
|
| Don't get me wrong: It's nice to have for reference but do
| yourself a favor and use some preconfigured workouts if you're
| starting out.
|
| You won't get a sixpack by only working out abs. Train your whole
| body and reduce body fat. That's the way to go.
| mewpmewp2 wrote:
| So I like to work out and I use some app which tells me how
| much % of what muscle I have worked out, also my personal
| trained told me to vary things up. I could use this website, to
| understand better on how to train my weakest muscle or how to
| add variance to my already made plan if I'm plateauing
| somewhere or some of my muscles are behind.
| polote wrote:
| This [1] was posted two days ago on HN, but didn't get
| visibility but is great to explain HN beginners how they should
| lift
|
| [1] https://www.julian.com/guide/muscle/intro
| swat535 wrote:
| Relevant thread https://news.ycombinator.com/item?id=12618223
| brightball wrote:
| IMO, the easiest way to get a full body workout is alternating
| rowing with push-ups. Rowing alone works almost everything,
| plus cardio and push-ups largely gets the rest.
| Ikatza wrote:
| Can you share a good resource for beginners to find some pre-
| configured plans? Thanks!
| akavel wrote:
| I got convinced by and fell in love with the
| r/bodyweightlifting Recommended Routine - I now advertise it
| left and right, for a quick link see:
| https://tinyurl.com/bodyweightrr I found it soothing and
| empowering how they calmly yet persistently insist on
| starting small and _not overworking yourself_ , and explain a
| lot with science. They describe how to scale the exercises
| depending on your fitness level (or lack thereof), they also
| list amazingly many ways how to do exercises with minimal or
| no equipment (I started with only a door bar, though even
| that can be worked around if really needed; some year later I
| decided to add gymnastic rings to that, and I don't expect to
| need more for long time, if ever).
| SecurityLagoon wrote:
| I thought I was missing out on a community! But I assume
| you mean /r/bodyweightfitness? I am also a big fan, but I
| moved on from it and do my own programming based on reading
| Overcoming Gravity (2ed) - fantastic book if you want to
| get into the nitty gritty on body-weight programming.
|
| /r/bodyweightfitness have just started rolling out a new
| series of plans to replace the RR. So if you haven't popped
| by in a while it's worth a look.
|
| The one thing that always bugged me about the RR was the
| videos were just a random mismatch and some weren't even
| the bodyweight variant - they just told you to ignore the
| barbell or whatever. It's a bit of work to film and edit
| but there are a finite number of exercises in the RR so I
| always felt it made sense to make a consistent set for
| people to reference.
|
| That is one thing I really like about this website - the
| demonstrations are clear and consistent with what is being
| described. .
| conistonwater wrote:
| I don't know if _Overcoming Gravity_ was named with this
| in mind but I 've always loved its title: what is it that
| always keeps you down in life? Do something about it!
| akavel wrote:
| Uhhh, I wrote the subreddit name from memory, sorry for
| getting it wrong :/
|
| As to the RR, I just recently internalized the last new
| RR, and you say they are gonna roll out a new one
| _again_? Huh I wonder why they change it so often o_O
| emptyfile wrote:
| +1 For the RR
|
| I actually almost immediately modified it because I have
| dumbbells and lack a pull up bar at home, but even so it
| was very helpful for figuring out what a proper workout is
| supposed to feel like and look like.
| andrepd wrote:
| The /fit/ sticky is actually a pretty good overview:
| http://liamrosen.com/fitness.html
| jason0597 wrote:
| /fit/ is a crap board most of the time, but sometimes
| golden nuggets of information crop up. That sticky is one
| such gold nugget (permanently pinned to the top)
| andrepd wrote:
| Agreed, most boards there are a total cesspit. However
| the stickies and the wikis often have good information
| (installgentoo.com for instance).
| sbierwagen wrote:
| The usual advice is to do Starting Strength (little bit more
| technical, is a book) or StrongLifts. (little easier, is a
| website)
|
| Both are focused on barbell compound lifts. There are many
| many strong opinions on what type of weight is best in what
| schedule, with many persuasive arguments backing them up.
| This is because you will get stronger and gain muscle mass if
| you eat at a surplus and do basically anything involving
| picking up a weight.
|
| Meat doesn't actually care about the routine! Your triceps
| can't tell if you did six reps or seven. Just doing some kind
| of heavy lift is enough.
| SecurityLagoon wrote:
| > Meat doesn't actually care about the routine! Your
| triceps can't tell if you did six reps or seven. Just doing
| some kind of heavy lift is enough.
|
| Kind of... the most important thing for any beginner is to
| just start doing something; but, there are a lot of nuance
| on maximizing muscle growth that do mean different reps /
| weight ranges do make a difference. A couple of reps
| difference either side are going to make little difference
| but when you have drastically different ranges like 5 to 20
| or something then you start training your body for
| different things.
|
| Stick to low reps and high weight and keep progressively
| overloading and you will be good to go! As you said - for
| beginners something like SS or SL are great for starting
| with core lifts and give you a solid program to kick off
| from.
| gexla wrote:
| This. You probably don't need to focus on specific
| muscles unless you're a bodybuilder (in which case you
| should already know what you're doing.)
| krat0sprakhar wrote:
| Take a look at some of the recommended routines from
| thefitness.wiki https://thefitness.wiki/routines/ .. it's the
| wiki from sidebar of r/fitness, which is also a great place
| to hangout incase you have questions
| hombre_fatal wrote:
| Bodyweight exercise at the park or backyard while listening
| to your favorite podcast or audiobook. That way you focus on
| developing a habit without complicating it with gyms,
| weights, and "plans".
| hit8run wrote:
| I liked "You are your own gym" by Mark Lauren when I started
| out with body weight training back around 2010. There is a
| companion app that is free and still updated called
| Bodyweight Training by Mark Lauren. There are many offerings
| around this area. Try a few out and let us know what works
| for you :)
| SnowingXIV wrote:
| Compounds lifts. Often people get confused about what program
| to use or how to optimize. If you're just getting started -
| anything will work. Make going to the gym a routine and the
| rest will follow. You can ignore the noise (much like
| programming! You could get lost in learning some niche
| flavor-of-the-month framework and never build anything).
|
| Do squats, bench, ohp, and deadlift. You'll grow.
| 2pEXgD0fZ5cF wrote:
| Popular beginner, intermediate and advanced barbell routines
| are typically structured around the concept of Main lifts (most
| often: Squat, Bench Press, Deadlift and Overhead Press) and
| accessory lifts. (I'm not trying to explain this to you, an
| experienced lifter, but to others reading this post with less
| experience)
|
| The program typically tells you how to structure and
| progression of the main lifts, e.g. when, how many sets, the
| rules of increasing/decreasing the weight etc.. However, many
| of those programs give the user freedom in choosing their
| accessory exercises according to some rules. Example: Do your
| main lifts, then perform x sets, y reps of an accessory lift
| targeting $muscle_group. The plan will typically make some
| recommendations for accessory exercises to choose from, of
| course, but the emphasis most often lies on the fact that they
| can be changed. The modification and individualisation is built
| into the routine. Popular examples for this style of
| programming in beginner/intermediate plans are 5/3/1 variants
| or Greg Nuckols' programs.
|
| So in short, I don't agree with a site like this in general
| lacking a target audience, I would consider myself advanced (~7
| years of continuous strength training) and I still look up
| exercises from time to time nonetheless for multiple reasons,
| and I don't hold encyclopedic knowledge of every exercise for
| every muscle group. I agree that it is bad advice for a
| beginner to go to such a site and just pick exercises "at
| random", but as far as I can see that isn't how the site
| advertises itself.
| sigy wrote:
| When I click on the brain muscle, it doesn't show me anything. I
| really hope you add support for this! It would be a fun easter
| egg.
| nyxtom wrote:
| This is great! Precisely something I was looking for. Bonus! No
| ads or random lengthy articles, or an app to download. The best
| kind of use for a wiki!
| ganti_r wrote:
| Great site. I really love this. Have been looking for something
| like this for long
| Toobam wrote:
| Thanks for building this, man. I can finally have a leego of my
| own workout.
| ykevinator wrote:
| We die a little every day. Making a muscle bigger is a trivial
| pursuit, aim higher.
| ashish_sahu wrote:
| This looks great. The website seems to be down.
| mrvenkman wrote:
| This is such a great resource! I've started working out ...
| working out how to get fit! Lol. And it's a minefield but the way
| I can select which muscles I want to start with is a massive
| help.
| hijklmno wrote:
| Well done!
| juniperplant wrote:
| This one is cool too: https://homegym-exercises.com/
|
| There's plenty of exercises there.
| weitzj wrote:
| Nice website. Is there also a stretching pendant?
| lanamo wrote:
| I've found this website a while ago - it is a good one. And i do
| work out a lot, with plenty equipment / in different scenarios. I
| like to get some new inspiration every once in a while. It's
| important to not get stuck with your 'favourite' exercise
| movements.
| m23khan wrote:
| Oh wow, by far one of the most useful and simple websites I have
| seen!
|
| Bookmarked it!
| jason0597 wrote:
| At first I upvoted this site because I was impressed by the
| concept.
|
| But then I thought about it a bit more... and I have to say that
| it's not really a good piece of information for beginners. When I
| saw that under the "shoulders" section the Overhead Press was
| never mentioned, I was stunned! And the deadlift form [1] is
| wrong. Your head shouldn't be looking straight forward, you
| should be looking at a slight angle down to the floor in order to
| keep your spine in better form. [2]
|
| For one, beginners should begin with routines revolving around
| the main 4 lifts (Overhead press, Bench press, Squat, Deadlift).
| They should _not_ begin by doing a fuckarounditis (yes it 's a
| real term that's used) routine they make themselves by thinking
| "what muscle do I want to grow today?".
|
| Secondly, beginners need to understand the importance of sleep,
| diet and protein intake. These are vital factors that aren't
| immediately addressed by this website.
|
| There's already lots of good advice here about how to get into
| weightlifting (/r/fitness, /fit/ sticky, Starting Strength,
| etc.). I highly recommend you buy the book Starting Strength and
| read it cover to cover. It goes into detail about everything.
|
| [1]: https://musclewiki.com/Exercises/Male/Lowerback/#Deadlift
|
| [2]: https://startingstrength.com/training/looking-up-in-the-
| dead...
| lifebeyondfife wrote:
| This is a great website... favourited.
|
| I think tech workers (office workers in general) definitely
| should be exercising more and increasing strength, but it is so
| easy to do so in an inefficient or dangerous way. Targeting a
| single muscle group, or set of muscles on their own can cause
| body imbalances that lead to injuries.
|
| I've blogged mostly about tech for 10 years now, but the last 1.5
| years I decided to go off tangent to write about fitness. My goal
| was to help anyone with limited time who wanted to get fit,
| providing them a concrete, manageable set of lessons that would
| help guide them to doing so sensibly, and enable long term
| (lifelong) beneficial changes. You can read the full blog post
| series here https://lifebeyondfife.com/fitness, which I've since
| compiled into an ebook https://www.amazon.co.uk/Route-Fitness-
| Before-Setting-Foot-e...
| hank_z wrote:
| Abdominals - muscle not found :(
| mikestew wrote:
| It worked initially for me just minutes ago (but many hours
| after you saw the error), then I click a "More..." link in the
| top paragraph, got a 500, and now Abdominals are never to be
| found again. Every other muscle I used to try and repro works
| fine. Never did get abs to work again.
| mariust wrote:
| I really love the concept but I would like to say Chest Flys are
| not beginner (I've just looked at chest for Males) - 60-80% of
| beginners in a gym will get that wrong.
| brandonmenc wrote:
| Agree. 8 Dumbbell Fly Mistakes and How to Fix Them:
|
| https://www.youtube.com/watch?v=2dKBS61BX24
| enriquto wrote:
| This is a lovely set of videos, thank you very much!
|
| I'm missing some facilities for "orthogonal" searches. For
| example, I want to see all the beginner dumbbell exercises on the
| same page, or all the advanced stretches, etc.
|
| Btw, just tried the "nordic hamstring curl" which was new for
| me... never thought calisthenics could be so scary!
|
| EDIT: I have one question: why are female/male videos separate?
| We all have the same muscles and can do the same exercises, can't
| we? It would be slightly more "inclusive" if you could select
| different models without necessarily specifying their sex.
| de_nied wrote:
| I like that the website is very user friendly and has a good flow
| of information that is easy and quick to digest.
|
| One thing I would suggest is adding citations and sources for the
| information given. Perhaps tucked away at the bottom or have it
| hidden until some event trigger. I'm extremely hesitant of
| believe information at face value.
|
| For sources, I would recommend scholarly articles and research
| published in peer-reviewed journals, since the people who care
| enough to check the sources will probably also want them to have
| academic standards and not just be a random blog post or news
| article.
| femto wrote:
| Is there any way to select the core "pelvic floor" muscles (or
| whatever their technical name is)?
|
| Beyond anything to do with incontinence, my understanding is that
| they are intimately involved with back pain and are one of the
| most important muscle groups to strengthen, as flexing them (or
| not) influences the position of most other parts of the body.
| (When people say "walk tall", what they really mean is "turn your
| pelvic floor muscles on".)
|
| Maybe it's just assumed that you must use your pelvic floor /
| core to do any exercise with good form?
| Cthulhu_ wrote:
| Yeah if there was one major improvement to that page I would
| suggest, it would be to add smaller muscles; you mentioned
| pelvic floor, I've heard about things like the rotator cuff
| (big source of injury!), etc etc.
|
| Mind you, that's probably entering into the realm of physical
| therapy as opposed to fitness / weight lifting.
| BoumTAC wrote:
| Look up for hollow body hold, there are a lot of variation
| depending of your level.
| w0ts0n wrote:
| Not specifically for pelvic floor. However, I think you work
| the pelvic floor with most glute based exercises.
|
| Things like glute bridge, hip thrusts and of course deadlifts.
| rdn wrote:
| By definition, "good form" would include pelvic floor and core
| activation for squats and deadlifts. However, you can get
| pretty far with those lifts without efficiently activating
| those muscles. Physical therapy or Pilates type exercises can
| be necessary to develop the ability to activate them properly,
| but these kinds of exercises aren't usually included in this
| kind of database, and can be much more particular about
| technique, or be part of a sequence or group of complementary
| exercises.
| dogman144 wrote:
| Low bar squats allegedly do wonders. I believe there's a lot of
| dialogue in fitness circles from the perspective of postpartum
| muscle rehab already.
| [deleted]
| nelsonmandela wrote:
| Selecting lats requires a bar.
|
| Any workouts for them without equipment?
| pmh wrote:
| I see dumbbell rows listed for lats.
|
| If you don't have access to a dumbbell, substitute a heavy bag
| of some sort with a short handle. Google has some ideas on
| other alternatives as well, but I'd recommend against using
| canned food goods (or anything else you don't want to
| dent/break).
| taneq wrote:
| I've been using horizontal dumbbell rows for lats for years,
| they're not as good as chin-ups but way better than nothing
| if you don't have access to a chin-up bar.
| hombre_fatal wrote:
| I use the largest container of liquid clothes detergent at
| the store with a handle and fill it with water. I haven't
| weighed it, but you're in really good shape if you can curl
| it. Great for dumbbell rows and shrugs, though too unwieldy
| for much else.
| bobthepanda wrote:
| If you have access to a playground with monkey bars, pullups is
| the obvious least equipment choice.
| gt565k wrote:
| Back is generally pretty hard to impossible to train without
| equipment. You could do rows with a backpack / other household
| objects or elastic bands with a contraption that anchors behind
| a door so you can do pull downs.
|
| You can try to find a nice fat reinforced pipe in the parking
| deck near you ;), or get one of those pull up bars that attach
| above the door frame.
|
| If you're looking for a good workout setup for home with
| minimal equipment, try the TRX suspension training system. You
| can anchor it behind a door and do a full body workout using
| body weight. It fits in a small bag so it's mobile and allows
| you to anchor it at a bar in the nearest park and do outdoor
| exercises.
| [deleted]
| hombre_fatal wrote:
| > Back is generally pretty hard to impossible to train
| without equipment.
|
| Lats are hard to train without equipment, but you may need to
| expand your definition of the back to include the rest of the
| back. Easy to train without equipment. Most people can't hold
| a superman very long.
| Blackthorn wrote:
| You usually need some kind of equipment. Might I recommend a
| trx knockoff? Cheap, and you can do inverted rows.
| raspasov wrote:
| Get gymnastic rings instead of TRX.
|
| Cheaper and way more versatile. Anything you can do on the
| TRX you can do on rings, and way more.
|
| Only potential benefit of the TRX is that it might be more
| gentle on the hands due to the rubber handles. But after a
| few weeks of gripping and exercising on the rings, you'll be
| fine.
| SecurityLagoon wrote:
| Yup, definitely go for wooden rings if you can. They are
| much nicer to use than plastic rings or the TRX handles.
| Plastic rings get all sweaty and slippery and the handles
| only really have one holding position.
|
| Pullup and dip have a new style of hybrid rings in their
| new kickstarter which I am interested to try. They have
| both a rounded ring side and a flatter handle side. You can
| see them on the campaign images - doesn't look like they
| sell them separately yet. https://www.kickstarter.com/proje
| cts/pullupanddip/freesixd-w...
| raspasov wrote:
| Yes, wooden rings are better. Rogue fitness has high
| quality ones.
| lowercase1 wrote:
| Do you have a sturdy table you could do a lateral row on? Maybe
| even just get a wood plank or bar and put it between two
| things?
| rataata_jr wrote:
| > 2 genders
|
| Haha. Good.
| nkozyra wrote:
| Mobile experience is a bit frustrating. I cannot select obliques
| for the life of me.
|
| It might warrant having another method for selecting muscles.
| grvdrm wrote:
| Great site. It's a newer/cleaner/simpler version of my go-to site
| for anything detailed related to exercise: ex-rx.net.
|
| One suggestion: add more of the detail that site has on the other
| muscles used during a particular exercise. Example is bench
| press, which is pec-focused but engages lots of other muscles -
| it might be useful to show the body-diagram highlighting all of
| those muscles.
| da_big_ghey wrote:
| Yep, I've been using this for months since I don't have access to
| a gym. This helps me get a decent workout in with a pair of free
| weights. Probably still not the same as with the equipment at a
| real facility, but it's a great tool.
|
| Edit: I see the author is in this thread, so thank you!
| nradov wrote:
| Isolating specific muscles can be useful in limited
| circumstances. But most of us will get better health and fitness
| results with compound functional movements that engage multiple
| muscle groups.
| brandonmenc wrote:
| Citation needed.
|
| Isolation work is great for people with injuries and imbalances
| and requires less coordination and skill than compound
| "functional" movements.
|
| There is a time and place for both, and you should let a
| professional recommend which is best.
|
| You can't just throw 5x5/starting strength/stronglifts at
| everyone.
| bkanber wrote:
| Yes, you say the same thing everyone else said before looking
| at the site!
|
| I'd point out that the site also lets you target areas for
| _stretches_ , which for me is awesome.
| eckza wrote:
| Have you... looked at the site? I clicked "Quads" and was
| immediately shown a video about squats.
|
| I can't think of an exercise that is more representative of
| "compound functional movements" than a back squat.
| 40four wrote:
| Your statement is correct. But, after poking around the site,
| none of the exercises demonstrated 'isolate' specific muscles.
| They are all free weight and body weight moves.
|
| These moves will never isolate specific muscles, and do
| precisely what you suggest. They work many groups, and smaller
| stabilization muscles at the same time.
|
| The only way you can really isolate specific muscles is to use
| static machines. Still better than not working out, but not
| optimal.
|
| So fear not, these are all great moves to learn! Just be
| careful to take it slow, and practice good technique. Not worth
| getting injured from being careless.
|
| This seems to be more of, pick muscle I want to improve, and
| learn a few moves that involve those muscles. As you would
| expect, a lot of moves apply to multiple muscles.
|
| Edit: I found a few machine workouts on there, mostly leg
| stuff. The large majority are free weight moves though.
| [deleted]
| IgorPartola wrote:
| This here is the quality "well actually" comments I come to HN
| to read. /s
|
| You are right of course in that exercising just a single muscle
| and neglecting the rest isn't ideal. But as one of the trainers
| I've worked with told me, first you work on large muscle groups
| with free weights which has the benefit of exercising small
| stabilizer muscles as well, but then you if you want to take it
| further you will need to exercise more specific muscle groups
| or even individual muscles.
|
| Also as others pointed out, this website seems full of
| exercises that target large muscle groups. I actually struggled
| to find a more targeted exercise for a couple of specific
| muscles I am interested in exercising, which isn't to say the
| site isn't useful to me, just that I need to do more research.
| 2muchcoffeeman wrote:
| The exercises featured are actually good.
|
| The problem with all of these exercise sites is that people
| have different weaknesses, need specific programming and
| learning how to do complex movements from watching videos is
| suspect at best.
| porb121 wrote:
| most people don't have different weaknesses or special needs.
| in order to have a pronounced weak point, you need to have
| strong points, and untrained people aren't strong.
|
| highly individualized beginner training is like making minor
| corrections to a lump of clay. you don't even have a
| sculpture yet - there's nothing to correct.
| chillwaves wrote:
| People have muscle imbalances just from bad posture,
| sitting too much, and exercising with poor form (if they do
| exercise). Not to mention overall inflexibility that again
| lends to bad form.
|
| Watching videos and doing general exercises will not
| address these issues. They may actually make them worse.
| dialamac wrote:
| TIL on HN: doing a little bit of physical activity will
| make you deformed.
| chillwaves wrote:
| That's not what I said. I thought trolling was frowned
| upon on HN.
| dialamac wrote:
| > Watching videos and doing general exercises ... may
| actually make them worse.
|
| That's what you said, and I stand by my paraphrased
| assessment. Essentially watching a workout tape is bad
| for you is what you said whether that is what was
| intended.
| hombre_fatal wrote:
| This is as much nonsense as the people saying to check
| with your doctor before doing literally anything in life.
|
| People with bad posture and weak bodies just need one
| thing: start exercising today. Start with weak weights /
| body weight. Ignore the hand wringing online unless
| you're 70+.
| chillwaves wrote:
| I certainly have no personal investment in some folks who
| are complete novices at exercise to spin their wheels for
| another few years or decades. The point is, hiring a
| trainer for 5-10 sessions to teach people how to address
| their specific deficits and to teach them how to train
| will pay immense dividends.
| porb121 wrote:
| again: how will someone have a muscle imbalance if they
| don't even have much muscle to begin with?
| chillwaves wrote:
| I answered your question. Are you a specialist in the
| field? I have done extensive physical therapy and rehab,
| this is what they taught me.
| porb121 wrote:
| > Are you a specialist in the field?
|
| yes, I have huge quads. what are your credentials?
| jehon11 wrote:
| Thanks OP for building this! looks really great
|
| Could you add a back button to bring me back to the muscle body
| diagram. Once I'm a few clicks into a muscle group and then
| equipment type, I can't easily back out to the main diagram
| again. I had to resort to clicking the homepage
| dirtyid wrote:
| Not as charming and comprehensive as exrx but pretty decent
| complication to send to newbies.
|
| Would be interesting to be able to select multiple body parts by
| order of importance and then filtering relevant exercises. Useful
| for finding compound bang for buck movements. That said, really
| all the useful variations most people needs fit on a business
| card. Once you're at the point of picking specific isolation
| movements, it's useful to have all the extra info like on exrx to
| really understand what is being targetted.
| SecurityLagoon wrote:
| Thanks - hadn't heard of exrx before... It seems to contain a
| lot of useful info.
|
| I thought I was missing a stylesheet though. I appreciate
| simplicity (like OPs website) but exrx was bare bones enough in
| the layout department to be a bit tedious to use.
| Onlinercasino wrote:
| N1 Casino is a treasure in the gambling industry.
| https://onlinercasino.ca/online-casinos/n1casino/ The N1 provides
| interesting games with awesome graphics, a VIP program, and great
| bonuses to Canadian gamers.
| EugeneOZ wrote:
| Can't click head...
| tasuki wrote:
| Nice website!
|
| I'd really like something reverse: select an exercise (running,
| cycling, etc) and show on a picture which muscles that exercise
| works.
| passtheglass wrote:
| dude i made an account just to say thanks for making this. I
| think we used to use the same endian website many years ago, i
| recognise your username (im exe). If you need help
| maintaining/coding/design/hosting please let me know and I'll dm
| you on the musclewiki social media accounts. I also suggest
| putting up a donation link. Also, any chance of oblique exercises
| or am I just misusing the site?
| [deleted]
| jakemor wrote:
| Hey! Jake here from FitnessAI (YC W20)
|
| We should chat :)
|
| jake@fitnessai.com
| Peaches4Rent wrote:
| Missing functionality: send the user to a lmgtfy search for books
| when the user clicks on the head
| pm24601 wrote:
| what about the muscles around the kneecap :-(
| gt565k wrote:
| Proper squat form will get your knees in great shape.
| bobsmooth wrote:
| You never notice your stabilizer muscles until you really use
| them.
| crnamafija wrote:
| Great website, loved it a lot! Tho as a powerlifter myself, I'm
| married to a max of 5 exercises lol
| dsiegel2275 wrote:
| Nice site. I prefer your body visualization over the Exrx.net
| implementation (https://exrx.net/Lists/WtMale).
| Ericson2314 wrote:
| Aww, I wanted to find about that little shin muscle that makes
| the quads and hamstrings looked balanced in comparison, and which
| is absolutely needed for the base drum and hardly remarked upon
| for anything else, but it didn't show up.
| BBlarat wrote:
| Do you mean the tibialis anterior? the shin muscle on the front
| of the shin? I'm not sure how it balances quads and hamstrings,
| but anyway best way to train that is to sit on a bench, put a
| weight plate on the foot and lift the plate.
| mlN90 wrote:
| That exercise you are looking for is called "Make a Chris Adler
| cover" but if you don't have a bass drum nearby you should:
|
| Find something elevated to stand on. Like a box or a street
| curb. Stand on the "front palms" of your foot and lower/raise
| yourself so your heels go as far down they can, and up! Im not
| sure what they are called, but i will refer to them as chris
| adler squats.
| FriedrichN wrote:
| This is pretty cool, but missing the ever crucial tibialis
| anterior muscle!
|
| Another similar website is: https://exrx.net/Lists/Directory
| BostonFern wrote:
| Workout is a noun, not a verb.
| pototo666 wrote:
| Exactly what I need!
| datavirtue wrote:
| I really like the concept and execution but working out single
| muscle groups is dangerous and unproductive. I have studied
| strength training and single muscle workouts are just not
| something that professionals do or recommend. Kudos on the
| implementation and intent.
| tata202008 wrote:
| Happy to report my first tap was on the hair
| 1337shadow wrote:
| Same here, you bald too ?
| SecurityLagoon wrote:
| Mine was on the head too. I expected some kind of easter egg
| with some brain teasers or something.
| fermienrico wrote:
| This is incredible. I'm so tired of shitty nutrition and fitness
| websites full of bros trynna sell me shit, total BS and unproven
| stuff and half baked truths. Along with the Audiophile industry,
| fitness and nutrition are the biggest and worst ecosystem of
| companies out there.
| ripitrust wrote:
| How interesting, I have the exact same idea about one month ago
| so glad to see it been developed
| godmode2019 wrote:
| Feature suggestion: stretchwiki its very hard finding simple
| stretches I like your ui and clickable pictures
| w0ts0n wrote:
| You can click the stretch option at the top.
| onassar wrote:
| I'd recommend the movr app :)
| grwthckrmstr wrote:
| This is super cool. Thanks to the OP for making it.
|
| I can see how every page can be turned into (probably already is)
| a keyword/SEO landing page. All the best with Muscle Wiki!
| w0ts0n wrote:
| OP didn't make this. This is my site. But thanks. No SEO
| tricks. I just wanted to make the site.
| toopok4k3 wrote:
| Reminds me a bit of this older site's
| https://exrx.net/Lists/Directory . That was a great place to use
| as reference when planning your exercises. This site had a whole
| lot more other information too. It's good to see competition.
| fasteddie31003 wrote:
| Why do they distinguish between genders? Pretty sure curls are
| going to work the biceps if you are a male or female.
| kinkrtyavimoodh wrote:
| My guess is to be inclusive to both genders. Showing only a
| guy's body would be implicitly biased.
| FalconSensei wrote:
| but wouldn't the be better to have videos of men and women
| for the same exercise, without separating the same
| muscle/exercise for men/women?
| pmh wrote:
| Yea, it's a bit odd. There are only a handful of gender-
| specific exercises in the directory[0], but that seems to be
| down to having a video for it.
|
| [0]https://musclewiki.com/Directory
| w0ts0n wrote:
| Yeah, I actually have a big backlog of videos to edit.
| w0ts0n wrote:
| When I first made the site, my wife asked me if I had videos of
| women doing the exercises. So I added them. Simple as that.
| cptskippy wrote:
| It's probably a losing battle.
|
| I shared the same thought as the OP and went clicking around
| to see if there were differences in the suggested exercises
| based on sex. If you intermix the videos you're going to have
| people wondering if the exercises demonstrated by a specific
| sex are recommended for that sex.
|
| To put things in perspective, I think the fact that the
| muscle models had hair and the male was pigeon toed from
| behind bothered me more than anything else.
| smcleod wrote:
| Doesn't seem to do anything when you select the hands. For those
| of us stuck to a computer most of the day I would think that hand
| and wrist exercises would be critical.
| anonymfus wrote:
| Select forearms.
| exhilaration wrote:
| Deadlifts & farmer carries - both have been incredible for my
| hands
| bobsmooth wrote:
| Buy a wrist roller and a few 5lb plates.
| eloff wrote:
| Actually I think things to do with sitting long periods of time
| are the biggest issue for us computer workers.
|
| Things with posture, the neck and spine, shoulders rounding
| forward, glute weakness, etc.
| porknubbins wrote:
| I'd think the best thing for those small overused muscles would
| be rest. Especially the wrist which I believe is not a muscle.
| DarkContinent wrote:
| Going off the rock climbing theme: getting better at
| bouldering (or any other style, really) requires
| strengthening the muscles in your fingers. It would really be
| handy to have some exercises linked here for improving those
| muscles' firepower.
| fingerlocks wrote:
| Those are tendons in fingers that respond to hypertrophy
| for climbing, or more specifically the tendon collagen, not
| muscles. But that's only one strength component of
| climbing, probably more so for bouldering specifically, but
| hand grip endurance and power also require forearm strength
| as well. I am not sure if that would be helpful for sitting
| in front of a computer.
| Fricken wrote:
| I returned to climbing after a long hiatus, and my issues
| with discomfort and kinks in my back while sitting for
| long periods sorted themselves out in a couple weeks.
| Fricken wrote:
| There are tons of resources for climbing specific training.
| Here's a good primer on finger strength training:
|
| https://www.trainingbeta.com/comparing-hangboard-protocols/
| klyrs wrote:
| I don't climb much these days (but I used to enjoy a spot
| of overhang crack climbing), but I've always been under the
| impression that there aren't muscles in the fingers. I just
| double-checked, and there are some muscles in the
| fingers... but it looks like they're only good for opening
| the hand. Are kids these days using some esoteric hand-
| splaying moves I don't know about, or do you mean the
| muscles in your forearms?
| DarkContinent wrote:
| I was thinking of the finger muscles themselves--if
| you're trying to do a static move on a crimpy hold,
| finger strength really helps.
| tcoff91 wrote:
| Rock climbing fixed my hand pain so I'm not so sure that rest
| is always best.
| lijogdfljk wrote:
| Yea, i'm a believe that exercise is the answer to most
| problems. Especially in the desk environment. The challenge
| for me has been introducing exercise when a problem is
| present. As the increased stress seems problematic in my
| experience.
| asicsp wrote:
| https://blog.codinghorror.com/programming-your-hands/
|
| https://selfcare.tech/
| netizen-9748 wrote:
| https://chestofbooks.com/health/anatomy/Human-Body-Construct...
| snicker7 wrote:
| What I like about this is that they include a lot of compound
| lifts. Exercises like squats puts strain on many muscles.
| pfundstein wrote:
| Arguably the the most important muscle to exercise regularly is
| the heart, and that doesn't seem to be included, so allow me to
| suggest a few exercises:
|
| * Running
|
| * Jump rope
|
| * Swimming
|
| * Dancing
| vgatherps wrote:
| If you involve serious compound exercises, weight training will
| also be a cardio workout.
| radu_floricica wrote:
| Great website!
|
| Quick suggestion o biceps: all exercises there are upright, and
| have a horrible resistance curve - they provide almost no effort
| at the top of the movement. Try maybe seated dumbbell curls
| (leaning 45 degrees towards the back). Also cable curls, leaning
| slightly forward, with a low pulley.
|
| For triceps, the overhead triceps extension (again with a low
| pulley) is a great exercise, very underrated - and one of the
| very few that works all three heads of the muscle.
|
| For chest, cable flies also offer a very good resistance curve.
| Blackthorn wrote:
| What's the data source for this?
|
| I've used exrx for ages, but I've become increasingly frustrated
| over lack of exercises that have been developed since it came out
| (like landmine exercises) or form suggestions that are out of
| date.
| 25854869 wrote:
| You're out of your mind if you think exrx has form suggestions
| that are "out of date". I can understand the lack of exercises,
| even though they continuously update their exercise database.
|
| Exrx is bar none the best one stop ship for fitness, nutrition,
| and athletic performance out there. The only reason it hasn't
| exploded in popularity is because the site looks straight out
| of the 90s
| [deleted]
| joelrunyon wrote:
| Pretty cool.
|
| Just launched our beta version of
| https://impossiblefitness.com/exercises after getting a bunch of
| requests like this.
|
| I think this type of thing is super useful and very underrated.
|
| Next step for us is building out the training programs so people
| have specific training methods for whatever their goals are.
|
| Good luck with all this!
| tompic823 wrote:
| This is fantastic! I often workout specific muscle groups and
| cycle through different exercises to target each, so this tool
| very nicely aligns with that. The videos are a great touch to
| help me make sure I have proper form. And overall seems to
| entirely avoid "broscience."
|
| One feature request: list what complementary muscles each
| exercise targets (e.g. list "triceps" when displaying dips as a
| chest exercise). This would help me plan my workout when
| targeting multiple muscle groups, like a chest/tri or back/bi
| day.
| kaseyesser wrote:
| This site provides progressions based on the functional movement
| pattern, never seen anything like it...exerciseencyclopedia.com
| kaseyesser wrote:
| https://exerciseencyclopedia.com/
| markdown wrote:
| Was musclepedia taken?
|
| Love the site. Thanks for making it :)
| pradeepb30 wrote:
| This is great!
| kaseyesser wrote:
| This site provides progressions within each functional movement
| pattern. I built it recently and haven't seen anything else like
| it...exerciseencyclopedia.com
| tus88 wrote:
| Ugh. Promoting isolation exercises should be banned.
| SecurityLagoon wrote:
| Blanket statements like this are not useful.
|
| Of course compound lifts are king for most people but there are
| all sorts of cases for doing isolation exercises. Rehab,
| strengthening deficiencies, bodybuilding etc.. are all valid
| use cases for isolation.
| gt565k wrote:
| Isolation exercises have their place. Lots of folks have muscle
| imbalances due to occupational injuries and trauma and
| isolation exercises are a way to correct those imbalances.
| Obviously see a physical therapist before going ham and making
| it worse ;).
|
| It also helps to do isolation exercises to strengthen weaker
| spots in the body that would be the main muscle in a compound
| movement. I.E. doing leg curls after squats to get a higher
| volume on those muscles and increase growth.
| porb121 wrote:
| how much do you squat?
| w0ts0n wrote:
| You'll notice I have them weighted. I put compound lifts with
| the max weight (100) so they will be shown first.
| pySSK wrote:
| Would be useful if you went the other way and showed what
| muscles each exercise affected.
| valenterry wrote:
| Yeah, this! I would also like to make a list and pick
| exercises that I like and then it suggests more more
| exercises that can fill the gaps of what I still need.
| bobsmooth wrote:
| That's available from the directory.
|
| https://musclewiki.com/Directory
| shaklee3 wrote:
| Just an fyi, the muscle on the outside of the hip cannot be
| selected. It chooses the quads instead.
| maxbaines wrote:
| Completely wanted to select the penis
| rordaz wrote:
| Excellent work! where do we tip you?
| dogman144 wrote:
| Wow that's really good. Nice job!
|
| This is something I was thinking about doing a few years ago. The
| serious fitness space is dying to be taken away from TNation and
| other operators that are basically still at forum or webcam +
| chat levels of tech adoption.
|
| Something like Starting Strength with this level of tech
| production starts to look like a really powerful fitness tool. I
| think that's why TrainHeroic is doing pretty well as an app (and
| now your contribution!)
|
| Great job.
| hinkley wrote:
| I am having flashbacks to all of the "muscles I didn't know I
| had" experiences in tai chi class that turned out to be actual
| muscles and not figures of speech.
|
| For this audience you might do us a service by looking at muscle
| diagrams used by PTs rather than gym rats. Particularly for the
| hips and calves, but the abdominals and spinal muscles are
| myriad, and addressing back problems involves addressing them.
| manjana wrote:
| Looks great.
|
| https://exrx.net/Lists/Directory is also amazing.
| the-smug-one wrote:
| ExRx.net has better information and more of it.
|
| https://exrx.net/Lists/Directory
|
| Also, OP, the squat is not a major driver of hamstring
| hypertrophy.
| Blikkentrekker wrote:
| So it has a different male and female option to select the
| muscles, but the explanation and text on how to do it seems to be
| identical in both cases, and how could it even be different?
|
| r/pointlesslygendered
| BlahGod420 wrote:
| I'm flattered.
| fasteo wrote:
| Surprised that EXRX exercise database[1] has not been mentioned
| as a page with similar goals. They have been around since 1999,
| and the site is a gold mine for everything exercise related
|
| Darebee video library is good as well [2], and the site contains
| a lot of useful material. And the visual design is really good.
|
| [1] https://exrx.net/Lists/WtMale
|
| [2] https://darebee.com/video.html
| elric wrote:
| EXRX is a true gem. Not only do they have a super comprehensive
| database of exercises and muscles, but they also have some good
| research and explanations on there.
|
| Also, you can get a license to use their database on your
| platform.
| 1970-01-01 wrote:
| Hands and feet, fingers and ankles please.
| andreareina wrote:
| The addition of band work would be great; most homes have spots
| where they could be anchored and it's a smaller outlay in both
| money and space.
| w0ts0n wrote:
| That's on my hit list next.
| vermaden wrote:
| 180 comments and not a single one that mentions proper diet and
| calories intake balance along with needed amount of proteins to
| build these muscles ... that does not promise good results not
| matter how many hours you will spend making these exercises ...
|
| Also 7-8 hours of good quality sleep is needed every day for
| regeneration.
|
| Of course if you currently do nothing at all and will start doing
| these then you will grow 'some' muscles but forget about looking
| like the ones on Men's Health cover ...
|
| It would be great if this MuscleWiki will also include a
| calculator/generator for current age/weight a diet that will help
| build and sustain these muscles :)
| MarkGregSputnik wrote:
| Great resource OP,
|
| Why aren't obliques and lower abs available though?
| 0xbadcafebee wrote:
| It's a great start, but lacks important detail about the
| particular muscles in each group and what is worked by what
| exercise. For example, there's some explanation that the rear
| delt head is important, but then it's left to the reader to
| figure out how to target them.
| etr71115 wrote:
| Great site. Unsure about its founder though...it seems like the
| kinda project made by someone who exclusively goes by their last
| name.
| rexpop wrote:
| What the hell does that mean?
| GNU_James wrote:
| Why can't I select a face?
| vardhanajay wrote:
| Extra/complimentary suggestion to that: when the mouse cursor
| hovers over a muscle group further to the 'red patch', have a
| pop-up small text box with name and brief description of the
| specific red-ed part. It would be fun/educating for the regular
| folk (like me, who doesn't know each muscle group and/or their
| names) to just 'browse' the human body and see the name of that
| muscle group and what it does. Edit: on the parts that are not a
| muscle group (e.g. face, "love-handles", feer/hands, 'throat',
| etc.) maybe paint them grey so they are visibly distinguishable
| from the 'muscle groups'. I was veri curious to see if the 'love-
| handles' region has any use apart storing fat. visit:
| https://linkish.io
| kayson wrote:
| It's missing a lot of muscles! It'd be great to see some
| exercises for smaller muscle groups like the rotator cuff. Super
| important for really pushing the big muscles.
| deepakkarki wrote:
| https://exrx.net/ is another amazing exercise "database" which
| I've used for a long time!
| slavak wrote:
| And it already has such an exercise body map:
| https://exrx.net/Lists/WtMale / https://exrx.net/Lists/WtFemale
|
| I've been referencing that site for years. It's an amazing
| resource.
| sizt wrote:
| ... and you would do this why ... to hurt yourself ? Ridiculous.
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