THE GUIDE
The Best Exercise for Every Muscle
Seated or lying leg curls? Overhead or pushdowns? Standing or seated calf raises? The studies have answers. This guide puts them in one place, muscle by muscle.
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What's inside
- 38 entries, each with a clear verdict, what the study did, and the full source
- 9 muscle groups: chest, back, shoulders, triceps, biceps, quads, hamstrings, glutes, calves
- 9 rules for every muscle: weekly sets, effort, load, rest, frequency, progression, order, rep speed, protein
- 7 gym myths the research doesn't back up
- Swap table for full gym, dumbbells only and body weight
- Honest about gaps: where the research is thin, we say so
A free sample
Seated beats lying leg curls
Choose the seated leg curl.
20 adults trained one leg seated and the other lying for 12 weeks. The seated leg grew its hamstrings about 50% more (+14% vs +9%). Sitting puts the hamstrings on a stretch.
Maeo et al., Med Sci Sports Exerc 2021;53(4):825-37Contents
- Rules for every muscle
- Chest
- Back
- Shoulders
- Triceps
- Biceps
- Quads
- Hamstrings
- Glutes
- Calves
- 7 gym myths
- Recovery: sleep and alcohol
- Swap table
Questions
How do I get it after paying?
You're sent straight back here and the guide opens on the page. Bookmark that page to come back to it, or tap "Save as PDF".
Is it for beginners?
Yes. Every entry ends with a plain "Do this", and the swap table covers training at home.
What if it's not for me?
DM @inside.therep on Instagram within 14 days and we'll refund you.
Who's behind it?
Inside The Rep, the animated gym-science page on Instagram, YouTube and Facebook. Every claim is checked against the original study.