Table of Contents

The Database

In addition to Muscle, Exercise, Major Muscle Group, Muscle Group, and Movement Pattern tables, there are tables of exercises for each of the major muscle groups, i.e., ”traps, delts, pecs, lats, triceps, biceps, abs, glutes, hams, quads, adductors, calves” (ref. Ch. 10, Structural Balance).

Primary data consists of exercises, the muscle group of the exercise, and muscles used by each exercise. The muscle group of a muscle has been inferred from exercises. The movement pattern of an exercise has been inferred from the movement pattern of the muscles used by the exercise.

ChatGPT has been used (caveat emptor) to:

Where there are multiple muscle groups for a muscle, ascertaining the relevant muscle group.
Classify each muscle into major muscle group.
Classify muscles in terms of movement patterns (ref. Ch. 10, Structural Balance).
Where the the movement pattern of an exercise is ambiguous, ascertain the likeliest movement pattern.

The Workout Spreadsheet

Preface

Chapters 2 through 9…have the best bodyweight exercises for these muscle groups: arms, shoulders and neck, chest, core, back, thighs, glutes, and calves.

Chapter 1. The Bodyweight Challenge

In this book, I will teach you the best bodyweight exercises and show you the most effective way to combine them into cohesive programs consistent with your fitness goals.

Numerous studies have shown that a high number of repetitions can provide a muscle-building stimulus that is just as potent as low reps, and recent research shows that progressing in reps while keeping the load constant is just as effective as progressing in load while keeping the reps constant for muscle growth.

Chapter 10. Planning Your Program

Factors in program design, individualisation, autoregulation, structural balance, and progression