Introducing New Exercises #427

<p>Matt, Niki, and CJ discuss introducing new exercises: why & how, different categories of exercises, determining your main exercises, and more.</p> <h3>Why Introduce New Exercises?</h3> <div class="thread-entry__content formatted_content"> <p>Novices need to get generally stronger. The process of doing this is simple, though hard & effective, of course. Add weight to certain compound barbell movements in a set and rep range that elicits a strength and hypertrophy adaptation, while the lifter also improves technique and confidence.</p> <p>The first exercise type of exercise that tends to get introduced may tell us something about at least one or a couple reasons why we would introduce new exercises. The first type of exercise that is introduced is typically an "upper body pulling" exercise, such as a barbell row, <a href= "https://barbell-logic.com/how-to-do-chin-ups/">chin-up</a>, pull-up, or lat pull down.</p> <p>While initially the upper back and arms receive sufficient stress from the four main lifts, more stress is needed, especially for the upper back and biceps.</p> <p>Other reasons exist, of course, for why we would introduce new lifts. We list some below.</p> <ul> <li>prevent or decrease boredom</li> <li>address a technique error</li> <li>address a muscular weakness</li> <li>"I want bigger arms"</li> <li>change in goals</li> <li>more specifically address goals</li> <li>prevent or decrease joints being beat up</li> <li>what works?</li> <li>novel stress</li> </ul> <p>You can probably think of more, but there are lots of reasons to</p> <h3>Exercise Categories</h3> <p>Different people and groups might have different categories of exercises, and really we could add more to the three we're going to discuss today. For example, some exercises serve more of a rehab or prehab purpose, not to elicit a strength or hypertrophy response.</p> <p>Generally, though, we discuss three main categories of lifts: main lifts, supplemental lifts, <a href= "https://youtu.be/10eWHGXFmuM">accessory lifts</a>.</p> <p>We typically