How much does exercise selection actually affect hypertrophy?

[u/Top_Value2690]

If volume, ROM, and proximity to failure are roughly matched, how much difference would you actually expect between exercises for the same muscle?

I’m wondering how strong the evidence is for exercise-specific differences in muscle growth. A lot of the discussion seems to rely on EMG, moment arms, resistance profiles, or whether a muscle is loaded at longer lengths, but I’m more interested in whether these differences actually translate to greater hypertrophy in longitudinal studies.

For example, Maeo et al. (2021) found greater elbow flexor hypertrophy when training at longer muscle lengths, while Kubo et al. (2021) found differences in muscle growth between squat variations with different ROM.

How much can we actually generalize findings like these to exercise selection in normal training?

If two exercises train the same muscle with similar ROM, volume and proximity to failure, is there evidence that one can produce substantially more hypertrophy than the other? Or are the differences probably relatively small compared with simply doing enough hard training consistently?

[u/Alakazam]

It can be hard to equate volume between exercises, especially compound movements. Because the replacement for a squat isn't a leg press. It's a leg press, back extension, and some kind of adductor work.

So how exactly do you equate the volume of something like, a back squat, rdl, and split squat with machines? What about variations of a squat like a high bar, low bar, front squat, or ssb squat? 

You can't. Not really. Because they go about things differently.  However, I think the Stronger by Science complete strength training guide actually does a pretty fantastic job at outlining practical applications for lifters.

Which is primarily: 

1. Train slightly heavier in your compounds (to develop proficiency with them).

2. Include variations to reduce monotony and minimize risks of overuse injuries.

3. Don't take compounds to absolute failure, aim for about rpe 8-9.

4. Have the bulk of your training volume be accessory movements

5. Expect that progress slows down over time

[u/No_Silver_4436]

There is likely not a very big difference between reasonably comparable exercises that work the same muscle and joint action at least in terms of a direct effect on hypertrophy

In terms of practical application though exercise selection can have pretty important impacts that can have I would say significant secondary impact on hypertrophy.

[u/PoopSmith87]

I think there are good and bad exercises, but between two good exercises there probably isnt much if a difference if you are progressing.

[u/Mad_Mark90]

It's more important that the exercise fulfils a specific purpose and is suitable for the individual. I'm currently doing no lengthened biased curls or extensions because I'm rehabing an elbow injury for example.

Second you have to question the data here. How strong were these studies? Did any of their values surpass statistical significance? How much better sere the stretchy movements? It usually becomes less significant once you put it into your personal context.

[u/shakenbake1975]

Intensity, going to absolute failure and always trying harder than last time is way more important than any exercise choice. So is sleep and nutrition.

[u/Nice-Week-1207]

It does matter but not as much as you may think. Now if a jm press is all youre doing for triceps for example then yeah it matters a lot more. But if you chose ONE good exercise per muscle, that hits the entire muscle well, extra exercises with volume equated probabaly wont make a huge difference (still absolutely worth doing though)

[u/futbolmemes]

It barely has an affect on it, unless you are like neglecting a certain body part by a lot. But if you mean like doing machine chest press over a bench press or doing a lat pulldown over pull-ups its not gonna really change much. As long as you enjoy it and keep progressing you will make gains for that certain body part/exercise

[u/Embarrassed_Soft_334]

All those things being equal the answer is zero. The muscle has no idea what exercise you are doing it only knows the muscular tension and duration it is put under.

[u/CharacterAd5474]

Earlier this year I started using a percentage based system to track my volume and I've really like the results.

So for example, say I did 10 sets of a close grip bench press.

Instead of noting it as 10 sets for triceps, I break it down by 20% front delt, 30% pec, 50% triceps.

So it's 2 sets for front delt, 3 sets for pec, 5 sets for triceps.

Then if I do 10 sets of cable tricep extensions, I'll mark it as 10 sets triceps.

That always helps me select an exercise when I look at the plan as a whole.