21 Best Exercises for Each Muscle Group (Maximize Gains)

Connor Sellers
Published by Connor Sellers | Senior Coach
Last updated: February 19, 2024
FACT CHECKED by James Cunningham, BSc, CPT
Our content is meticulously researched and reviewed by an expert team of fact checkers and medical professionals. They ensure accuracy, relevance, and timeliness using the latest reputable sources, which are cited within the text and listed at the end of the article. Before publication and upon significant updates, we confirm factual accuracy, committed to providing readers with well-informed content. Learn more.

As a professional fitness coach with over 9+ years of experience, I've guided many clients and readers into attaining their best body physique with the right exercises.

I've noticed that many people go to the gym and start pumping iron without knowing which muscles they are targeting or the best form to perform the exercise for more gains.

In this article, I will provide my research and findings on the main muscles that constitute the body and my expertise on the best exercises to perform for each muscle group.

Keep reading to explore the topic with me and learn the best way to build muscles quickly.

Quick Summary

  • The 21 best exercises for muscle growth target key areas: shoulders, chest, legs, back, calves, arms, and abs, each enhancing specific muscle groups.
  • Regular training of each muscle group, ideally once every 5–7 days, is crucial for balanced muscle development.
  • Research from PubMed reveals that complete muscle recovery for resistance-trained, college-aged men can take 48 to 96 hours.
  • I think a diverse workout regimen that includes these exercises is vital for achieving well-rounded muscular strength and growth.

The Best Exercises for Each Muscle Group 

best exercise for each muscle group 

Chest

You need specific chest exercises that promote muscle growth to bulk up your pectorals and build a decent chest in the gym.

In my 9+ years of coaching, I've found that specific chest exercises like the barbell bench press are key to bulking up pectorals effectively.

Below are the best chest exercises:

1. Barbell Bench press

How to perform: 

  1. Grasp the barbell with your arms about shoulder-width level and arch your back, so there's space between the bench and your lower back.
  2. Lift the bar from the rack and drop it to the sternum, bending your elbows around 45 degrees to your sides.
  3. As the bar comes into contact with your body, push your legs into the ground and drive the barbell up to the starting position.
  4. Repeat for reps.

2. Cable crossover

A woman doing cable crossovers

How to perform:

  1. Place yourself between the cable crossover machine, with both pulleys halfway between the platform's bottom and top.
  2. Connect a D-handle to each pulley and take one in each hand.
  3. Keep the elbows slightly, and move forward so there's a strain on the cables.
  4. Bring your arms together in front of your chest and flex your pecs. Hold the position for about two seconds, and return to the starting position.
  5. Repeat for the desired number of reps.
  6. After each set, alternate stretching and flexing.

3. Dumbbell Half Fly

How to perform: 

  1. Lean on a level surface and hold a dumbbell over your chest in each hand.
  2. Drop the weights to the side, widening your arms.
  3. You should feel a strain in your pecs. Raise the dumbbells halfway up, then lower them to the starting position. That is one repetition.
  4. For each rep, take about three seconds to drop your hands and three seconds to raise them halfway up.

Shoulders

A person showing off his shoulders

From my experience, the most incredible shoulder workouts of all time target your levator scapulae, delts, rotator cuff muscles, upper trapezius, and serratus anterior to develop the desired 3D and wider shoulders properly.

Here are the best exercises for that:

4. Standing Dumbbell Fly

How to perform: 

  1. Hold the dumbbells at your sides.
  2. Swing the dumbbells up a few inches using your upper body without shrugging.
  3. Your arms and body will create an upside-down V shape.
  4. Bring the load down to the starting position and repeat.
  5. Consider it a lateral rise with velocity but no full range of motion.

5. Barbell Standing Press

"Given the steadiness of this exercise, it is excellent for developing your core and boosting general strength."

- James White, Personal Trainer

How to perform: 

  1. Take a barbell and grasp it at shoulder level with hands facing forward.
  2. To begin, place your feet shoulder-width apart and gently bend your knees.
  3. Push up with your feet to push the barbell straight over your head.
  4. Return with control to the starting position.
  5. Repeat for reps.

Legs

A person flexing his buff legs

Strong and developed leg muscles do more than just look nice.

Even simple daily activities like walking need leg strength. This implies that including leg exercises in your program is vital to your health.

Throughout my coaching career, I've seen how exercises like squats and leg curls not only improve the appearance of leg muscles but also enhance functional strength.

Related: Chris Bumstead Push Pull Legs Workout

The best leg exercises are:

6. Back Squat

How to perform it: 

  1. Put a barbell on the traps and stand, having your feet shoulder-width apart. Your eyes should be front, chest high, and your toes slightly pointed out.
  2. Sit into your hips with bent knees and lower yourself towards the ground. Make sure your knees are slightly out and not collapsed in.
  3. Drop your thighs until they are parallel to the floor — or as far as your mobility enables — and then push back to your starting position.
  4. Repeat for the desired number of repetitions.

7. Leg Curl

A woman doing leg curls in the gym

How to perform: 

  1. Get into the leg curl workstation, lying flat on your tummy with the roller pad above your heels.
  2. Grasp the machine's supporting bars on each side.
  3. Lift your feet and engage your core, bringing the pad to your butt.
  4. Pause at the peak, then controllably return to the starting position.
  5. Repeat for reps.

Also Read: Exercises For Fast Feet To Improve Foot Speed

8. Hip Thrusts

How to perform:

  1. Place a plate, barbell or dumbbell on your hips and sit on a raised platform, such as a bench or sofa. You'll use your hands to support the load throughout the motion.
  2. To begin, scoot your back down the bench, knees bent and legs flat on the floor, shoulder-width apart. Your knees must be at a 90-degree angle, and the bench should be directly beneath your shoulder blade.
  3. Maintain a chin tuck and lower your buttocks to the ground. Lower yourself while keeping your feet stable, pausing until your torso makes a 45-degree angle with the floor.
  4. Lift your heels until your thighs are level with the floor once more. Squeeze your glutes, then return to the beginning position.
  5. Repeat for the desired number of repetitions.

Calves

A person holding his calves

We've heard so many lifters grumble that calves don't have the proper genetics to develop big calf muscles.

But these obstinate muscles can grow if you challenge your exercises correctly.

In my training sessions, I've often addressed concerns about calf genetics, guiding clients through exercises like seated calf raises to maximize growth.

9. Seated Calf Raises

How to perform:

  1. Utilize a seated calf exercise machine or sit on a bench with your feet resting on a step or block (you can hold dumbbells on your thighs for resistance).
  2. Have your knees bent 90 degrees and your toes pointed forward.
  3. Let your heels fall toward the ground until your calves stretch.
  4. Push the balls of both feet into the surface and elevate your heels as much as you can.
  5. Return slowly to the starting position and repeat for repetitions.

10. Standing Calf Raises

A man doing standing calf raises on a machine

The standing calf raise is among the best exercises to build and improve your calves.

Also, it's fantastic for enhancing cardiovascular health, stability, and posture.

How to perform:

  1. Set yourself on a Smith machine with your load on your shoulders and your legs on a slightly raised platform.
  2. Keep your core and glutes braced and your knees straight.
  3. Drop your legs until your heels almost touch the floor, then press back up while aiming to point your toes.
  4. Drop your heels back down and repeat the movement for reps.

11. Box Jumps

How to perform:

  1. Locate a safe box and position yourself a short distance from it, with your feet shoulder-width apart.
  2. Descend into a low squat and swing your hands as you leap onto the box, landing on all fours (not just with the toes on the edge).
  3. Land lightly from the box and step back, keeping a tight sense of control and form.
  4. Repeat for the desired number of repetitions.

Back

A person showing off their back muscles

These workouts do not isolate but instead emphasize certain parts of the back musculature.

Through personal training sessions, I've emphasized the importance of exercises like pull-ups, which work various parts of the back without isolating a single area.

12. Pull-ups

How to perform:

  1. Grasp the pull-up station handles with both palms facing away from you and your arms fully stretched.
  2. You should have your hands shoulder-width apart.
  3. Exhale while squeezing the shoulder blades together and driving your elbows toward the hips to raise your chin over the bar.
  4. Lower yourself back to the starting position with control.
  5. Repeat for the desired number of reps.

14. Barbell Deadlift

A person doing deadlifts in a gym

How to perform: 

  1. Squat down and place your hands shoulder-width apart on a barbell.
  2. When you lift the bar, keep your chest up, your shoulders back, and your gaze straight ahead.
  3. Concentrate on bringing the load back onto the heels and keeping the bar as close to your body as possible at all times.
  4. Lift to thigh height, pause, and then return to the starting position under control.
  5. Repeat for reps.

15. Barbell Bent-over Row

How to perform:

  1. Take an overhand hold on a barbell with your hands roughly shoulder-width apart.
  2. With your feet slightly bent, maintain your back straight and lean your upper body forward till it's almost parallel with the ground.
  3. Row the bar up into your lower chest.
  4. Pause, then return to the starting position under control.
  5. Repeat for reps.

Arms

A buff male showing his arms

To develop arms that pop out, you must beat them from various angles that engage all arm muscles.

My clients have achieved significant arm muscle growth by tackling various exercises like incline biceps curls and tricep dips, as I've instructed in our sessions.

15. Incline Biceps Curl

How to perform:

  1. Sitting on an incline bench, take the dumbbell at arm's length in each hand.
  2. Curl the dumbbell with your biceps until it nears your shoulder.
  3. Lower it back down to your side and repeat.

16. Twisting Dumbbell Curl

How to perform: 

  1. Grasp the dumbbells in each hand, palms facing each other, at your side.
  2. Alternately curl the dumbbells upward to your shoulders with your biceps, rotating your hands to face the chest as you raise them.
  3. Lower the dumbbells to your sides slowly and repeat.

17. Tricep Dips

A person doing triceps dips on a parallel bar

How to perform:

  1. Lift yourself onto parallel bars with your body perpendicular to the ground.
  2. Bend your knees and lower your body gradually until your shoulder blades are below the elbows.
  3. Lift your elbows back up until they are nearly upright but not locked.
  4. Repeat for reps.

18. Diamond Press-up

How to perform:

  1. Lie down on your stomach with your back straight and your hands in a diamond shape.
  2. Lower your body weight until your chest almost touches the floor.
  3. Return to the beginning posture by tightening your chest and triceps simultaneously.
  4. Repeat for the desired number of reps.

Abs

A buff woman showing her abs

Athletes from various sports focus their fitness training on building core strength through compound motions.

Knowing how to activate your core is critical for spinal protection during everyday activities and sports.

In my coaching experience, I've guided athletes through core-strengthening routines using compound movements, greatly enhancing their overall athletic performance.

"A strong core maintains your body in a more stable position anytime you move, whether you're participating in sports or performing chores."

- Christopher Mendler, Sports Medicine Specialist

19. Dead Bug

How to perform: 

  1. Lie on your back, with your arms straight over your shoulders.
  2. Raise your legs directly over the hips with your knees bent so that your calf and thigh make a 90-degree angle.
  3. Simultaneously drop your left arm over the head while straightening and lowering your right leg towards the floor.
  4. Pause, return to the beginning position, and repeat on the other side.

20. Hardstyle Plank

A person doing hardstyle plank

How to perform: 

  1. Lying face down on the floor, prop yourself into a forearm plank position.
  2. Ensure your elbows are lined beneath your shoulders and your fists are balled up.
  3. You should have your forearms parallel to each other.
  4. Hold for 15 to 30 seconds per set.

21. Bird Dog

How to perform: 

  1. Consider this an upside-down dead bug.
  2. Begin in a tabletop posture, with your shoulders over your wrists and your hips over your knees.
  3. Tighten your core while raising your left arm and right leg simultaneously.
  4. As you kick back, your leg must be flexed while your palm faces your body.
  5. When your leg and arm are at the same level as your torso, pause briefly before bringing your knee and elbow into contact below the body.
  6. Repeat for one rep on the opposite side, and complete ten repetitions for one set.

The Six Main Muscle Groups

A graphic of the muscles in the body

Muscle groups, consisting of related muscles on the torso, are crucial for structured training.

Key groups for muscle growth include the chest, shoulders, back, legs, arms, and calves. This categorization helps in creating targeted exercise plans.

If you want to build a massive upper body, it does not make sense to work out your lower body that often. If you follow a lot of full-body training regimens or powerlifting routines, you'll get just that.

This is great if you workout 2–3 times a week, but increasing your training frequency can soon lead to overtraining or injury.

Overemphasizing specific muscles like the biceps can be counterproductive, as exercises naturally involve multiple muscles.

Isolating one muscle can lead to imbalances and potential injury risks. It's more effective to train muscle groups collectively for a balanced and symmetric physique.

The key muscle groups you should work on are:

1. Shoulders

A buff person showing off his shoulders

Your shoulders are made up of three primary muscles called deltoids.

The deltoids have three heads:

  • The Anterior Head (front)
  • The Posterior Head (rear)
  • The Lateral Head (middle)

The delts primarily support adjacent muscle groups such as the biceps, pecs, and lats.

The rear delts assist the lats and traps in pulling the arm behind you, the front delts aid the pecs in pulling the arm in front of you, and the lateral delts enable the pecs, traps, and other muscles surrounding your neck and upper back in pull the arm to the side [1].

The effectiveness of shoulder exercises like the overhead press or barbell row depends on the movement's angle, targeting different deltoid muscles.

For balanced shoulder development, it's important to exercise all three deltoid heads.

Typically, the posterior and lateral deltoids need more focus, as the anterior deltoids are also engaged in many chest exercises.

2. Chest

The pectoralis major, called the "pec," is the primary chest muscle.

"The chest muscle is composed of pectoralis minor and major, and the intercostals, serratus anterior and subclavius."

- Corinne Croce, Physical Therapist and Personal Trainer

The chest muscle primarily moves the upper arm across the body. Its fibers have different orientations: the sternocostal head links the sternum and ribs to the upper arm, and the clavicular head connects the collarbone to the upper arm.

This structure allows for varied movement and strength in the chest muscle, according to the Seminars in Plastic Surgery [2].

The attachment of a muscle to bone dictates its training approach.

For instance, decline and flat barbell bench presses focus on the pecs' larger sternocostal head by pushing forward.

In contrast, reverse grip and incline bench presses target the smaller clavicular head, involving upward hand movements.

3. Arms

A man working out his arm muscles

The arms are made up of four major muscles: the biceps brachii, the biceps brachialis, the triceps, and the forearms [3].

The biceps brachii is a two-headed muscle, while the biceps brachialis, located underneath, assists in elbow flexion.

A well-developed brachialis enhances arm aesthetics, creating a distinct separation between the biceps and triceps and contributing to the biceps 'peak' during flexion.

The primary role of the biceps is to flex the arm, drawing the forearm towards the upper arm.

They supinate the elbow when you move your hand upward, poised to catch something, according to the Journal of Chiropractic Medicine [4].

For optimal biceps engagement, keep your palms facing upwards. In contrast, the triceps brachii, with its three heads (long, lateral, and medial), extends the forearm, opposing the biceps' motion. These heads combine to form the triceps' distinct 'horseshoe' shape when well-developed [5].

Despite common belief, the triceps, not the biceps, primarily determine arm size due to their larger muscle group.

Well-developed forearms also enhance the overall appearance of the arms, much like calves do for legs.

Balanced training of these muscles is key to achieving impressive arms.

4. Legs

A person showing off his legs

Many major muscles make up the upper region of the legs:

  • The Quadriceps Muscle
  • The Glutes
  • The Hamstring muscles

The calves are technically elements of the legs, but we'll cover them individually because they require a distinct type of exercise.

Each one of these muscle groups responds better to different workouts, and each has "specific requirements" for maximum development and definition.

There are a few leg muscles, so let's go through each separately.

The Glutes

The gluteus muscles, sometimes known as "glutes," are made up of three muscle groups that compose your buttocks:

  • The Gluteus Maximus
  • The Gluteus Medius
  • The Gluteus Minimus

They stabilize your body throughout all movement types and generate force in workouts like the squat and deadlifts [6].

The Quads

A person showing off his quads

The quadriceps are a group of four major muscles located on the front of your feet that include:

  • The Vastus Lateralis Muscle
  • The Vastus Intermedius
  • The Vastus Medialis
  • The Rectus Femoris Muscle

The quadriceps muscles extend and flex the knees and hips, according to the National Library of Medicine [7].

Because the quads are more prominent and visible, they receive the most attention.

This can result in a muscle imbalance between the back and front of the thighs, which looks weird and may lead to injuries.

The Hamstrings

The hamstrings are a trio of muscle fibers found on the back of the legs:

  • The Semitendinosus
  • The Semimembranosus
  • The Biceps Femoris

The hamstrings act together to bend the knee, like during a hamstring curl, and extend the hips to perform a hip thrust or deadlift [8].

The femoris is divided into two "heads" or portions, like the arm biceps.

Unlike the biceps, the hamstrings are one of the most inefficient muscle fibers in the lower body.

5. Back

A person showing his back

The four muscle groups that constitute the majority of the back and that we wish to develop are the following:

Smaller muscle bundles are also essential, like the infraspinatus and the teres minor and major [9].

Lats extend from the back to the upper arm, creating a wing-like shape.

Traps connect the shoulder blades to the spine, while the erector spinae, running alongside the spine, stabilize it.

Lastly, the rhomboids, which link the shoulder blades to the spine, aid in support and stability.

6. Calves

A person flexing his calves

The calves are composed of two strong muscles:

  • The Gastrocnemius Muscle
  • The Soleus Muscle

As you glance at your calf, you will notice a huge (or not so large) muscle called the gastrocnemius.

The soleus is a deep muscle underneath the gastrocnemius, according to the National Library of Medicine [10].

The gastrocnemius and soleus muscles work together for ankle and foot movement, and knee flexion.

Aesthetically, the gastrocnemius is prominent, but a developed soleus is crucial for function and appearance.

Due to their distinct roles, training these calf muscles separately is beneficial.

How About the Core Muscles?

Close up shot of core muscles

The "core," or the muscles around your abdomen, is sometimes called the seventh main muscle group.

It comprises the obliques (external and internal), rectus abdominis, and transverse abdominis.

All these muscles help maintain the spine and aid spinal flexion, bringing your chest nearer to your hips.

If you're working the other six major muscles with strong compound movements, your core will get enough indirect work that you won't need a separate core exercise.

The Best Muscle Groups To Train Together

A person planking on the ground

When it comes to determining which major muscle groups to exercise on the same day in the same workout routine, it all comes down to how fast you recover from your exercises.

In my years of coaching, I've observed that combining muscle groups like chest and triceps or back and biceps in a single session optimizes recovery and growth based on individual responses.

It usually takes 72–96 hours for the muscles to recover completely after an exercise, based on your sleep, food, and training [11].

According to research published in PubMed, among resistance-trained, college-aged guys, complete muscle recovery might take from around 48 to 96 hours [12].

This is aligned with one of the most comprehensive studies, which found that exercising each muscle group every five to seven days is the perfect balance for muscle growth [13].

However, the fact that a muscle isn't fully recovered doesn't imply you can't benefit from exercising it again.

For example, exercising a muscle group twice a week is best for strength and muscle building.

Furthermore, when approaching your genetic capacity for muscular growth, you may gain from working for each muscle group more frequently than this [14].

But, if you do a lot of heavy, complex barbell movements, this type of high-frequency training might be detrimental.

Most compound barbell workouts target over one muscle group.

Bench presses mainly work the chest, with shoulders and triceps also playing a role.

Deadlifts target the back while engaging the glutes and hamstrings. This shows that effective exercises often involve multiple muscle groups.

Heavy compound barbell exercises are effective due to this multi-muscle group engagement, but excessive full-body workouts can risk overtraining.

A great workout routine, such as this 5-day workout routine;

  1. Day 1: Push
  2. Day 2: Pull and Calves
  3. Day 3: Upper-body and Core
  4. Day 4: Legs
  5. Day 5: Upper-body and Core

This approach ensures that 80 percent of weekly workouts focus on compound weightlifting, effectively engaging multiple muscle groups.

The other 20 percent is dedicated to isolation exercises, targeting specific muscles with less fatigue than compound movements.

This balance promotes comprehensive muscle group training while supporting continuous progress.

How To Build Muscle Fast Through Exercise and Dieting

A person dieting for muscle growth

Food and exercise are essential for managing body weight, including muscle building.

You can change your training routine if you want to grow muscle quickly.

You must first recognize your limitations in increasing your exercise intensity and protein consumption to gain muscle mass.

And for the energy required to complete your sets and reps, I recommend incorporating our best pre-workout supplements.

From my personal coaching experience, adjusting training routines to include more compound movements and tweaking diets to be protein-rich have accelerated muscle growth for many of my clients.

Here's a quick guide on muscle building:

1. Exercise

Knowing how your muscle groups are focused throughout a workout may enhance efficiency, whether performing bench press and weight training to tone your upper body or lunges and squats to train your lower body.

As a starting point, go to the list of optimal exercises for each muscle unit at the start of this article.

Incorporating the concept of the mind-muscle connection, where focused mental engagement with the muscle during exercise can lead to more effective workouts and enhanced muscle growth, is a key factor in maximizing the benefits of your training.

2. Diet

A person dieting at home

A balanced diet, rich in proteins, carbohydrates, and healthy fats, plays an indispensable role in muscle development and recovery, highlighting the need for a nutritional plan that complements your workout regimen.

While some people have inherently rapid metabolisms, a better diet may benefit everyone.

A protein-rich diet aids muscle growth and recovery after exercise, according to Nutrients [15].

Many individuals use quality whey protein powder to complement their diet since it is a rapid method to get protein into the body.

Protein shakes are the most frequent way to ingest protein powder.

These protein drinks can be taken before or after working out. You are in good shape if the body obtains the protein needed to develop muscle after an exercise.

There are several elements to consider when determining how much protein you must consume to grow muscle.

The typical passive woman requires 46g of protein daily, whereas the average passive male requires 56g [16]. However, when one begins to develop muscle, the demand for protein increases from 0.75 g to 1 g of protein per pound of body weight per day. This is because protein helps repair the muscles so they can grow.

If you want to do any particularly rigorous activities, consume enough calories to provide your body with the energy it requires to create muscle.

While people who want to lose weight may look for low-calorie foods, it is predicted that those who want to build muscle will gain weight.

"The greatest meals for muscle building are rich in proteins and low in saturated fat. Nevertheless, don't forget about carbs and fats. For the best results, eat a well-balanced diet and exercise regularly."

- Grant Tinsley, Certified Strength & Conditioning Specialist

3. Rep Range

A person doing workout reps in the gym

While learning to gain muscle fast, you should evaluate how many repetitions you complete between rest intervals.

When it comes to strength training, including rest times in between reps is essential so that you can complete your exercise for a greater duration than if you didn't have rest breaks, based on study published in PubMed [17].

The number of reps you perform primarily depends on how your body reacts to the exercise.

Smaller repetitions, such as 5, might be optimal for someone just getting started with weightlifting.

If you are a novice to lifting, you can gradually increase your rep count to 15.

How To Correct Muscle Group Imbalances

A person working out in the gym

Weight lifting results vary by muscle group; glutes, legs, and calves often show quick development, while growth in the chest, shoulders, triceps, biceps, and back can be slower.

Such muscular imbalances often improve with ongoing training.

To address slower-developing areas, increase their workout intensity with more sets and reps while maintaining a balanced approach.

In my practice, I've helped clients correct muscle imbalances by focusing more on slower-developing areas like the chest and arms, ensuring a balanced physique.

FAQs

Is 4 Exercises Enough for Each Muscle Group?

Yes, four exercises are enough for each muscle group. You may perform 4–8 different muscle group workouts in a training routine, with each activity delivering 2–5 total sets.

What Is the One Workout To Rule Them All?

The burpee is the one workout to rule them all. It is the perfect full-body workout that tests your strength and cardio capacity.

What Is the Big 4 Workout Program?

The Big 4 Workout Strength Program is a four-week training program focusing on four major lifts: the Barbell Romanian Deadlift, the weighted squats, the weighted push-up, and the weighted pull-up.


References:

  1. https://www.ncbi.nlm.nih.gov/books/NBK536933/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3140236/
  3. https://www.ncbi.nlm.nih.gov/books/NBK507841/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8134863/
  5. https://www.ncbi.nlm.nih.gov/books/NBK536996/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7831128/
  7. https://www.ncbi.nlm.nih.gov/books/NBK513334/
  8. https://www.ncbi.nlm.nih.gov/books/NBK546688/
  9. https://www.ncbi.nlm.nih.gov/books/NBK537074/
  10. https://www.ncbi.nlm.nih.gov/books/NBK459362/
  11. https://pubmed.ncbi.nlm.nih.gov/18438210/
  12. https://pubmed.ncbi.nlm.nih.gov/12741861/
  13. https://pubmed.ncbi.nlm.nih.gov/17326698/
  14. https://pubmed.ncbi.nlm.nih.gov/30558493/
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/
  16. https://pubmed.ncbi.nlm.nih.gov/18577776/
  17. https://pubmed.ncbi.nlm.nih.gov/19691365/
Was this article helpful?
YesNo

About The Author

Senior Coach
Connor Sellers holds a degree in Kinesiology and Exercise Science from Rutgers University He is an author and personal trainer with the mission to inspire people to relentlessly pursue their fitness and lifestyle goals. He mantra is that staying fit has an overall positive effect on one’s body, mind, and spirit.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Dr. Kristy June Dayanan, BS, MD is an author with a BS degree from University of the Philippines and an MD from University of Perpetual Help System. Her ability to simplify medical science complexities and dietary supplement jargon for the average reader makes her a valued medical fact checker and reviewer.
Learn more about our editorial policy

You May Also Like

A muscular man holding a volleyball
By James Cunningham, BSc, CPT 1 day ago
10 Killer Chest & Triceps Exercises (From a Trainer)
Best Smith Machine Exercises Featured Image
By James Cunningham, BSc, CPT 2 days ago
9 Best Smith Machine Exercises for Full-Body Muscle Building
Best Leg Extension Machine
By Lisa Lorraine Taylor, BSc, CPT 2 days ago
10 Best Leg Extension Machines (2024 Updated)
The Calisthenics Diet Plan How to Get the Best Results Featured Image
By Lisa Lorraine Taylor, BSc, CPT 2 days ago
The Calisthenics Diet Plan: How to Get the Best Results
Bowflex vs PowerBlocks Dumbbells
By James Cunningham, BSc, CPT 2 days ago
Bowflex vs Powerblocks Dumbbells (2024) Which Is Better?
A person who is about to eat a paleo meal from best paleo meal delivery service
By Lisa Lorraine Taylor, BSc, CPT 3 days ago
8 Best Paleo Meal Delivery Services (2024 Updated)

Write a Reply or Comment

Your email address will not be published. Required fields are marked *

Our scoring system is the result of objective testing data and subjective expert analysis by a team of fitness coaches and medical experts. Our scoring factors are weighted based on importance. For more information, see our product review guidelines.