Abstract
Abstract Manipulation of resistance training variables has been shown to have a substantial effect on muscular adaptations. A major variable in this process is exercise selection. In addition to the effectiveness of a given exercise to recruit the target muscle groups, safety considerations and individual comfort during execution of a lift should be considered. The correct biomechanics of the chosen exercise will assist in promoting desired muscle adaptations, while proper safety procedures will reduce risk of injury. Lifting comfort will facilitate enjoyment and foster adherence to the program. Therefore, the purpose of this paper was to offer guidelines for selection of resistance training exercises based on the Efficiency, Safety, and Comfort Analysis Method (ESCAM).
Highlights
Resistance Training (RT) has been used to promote general health and sports performance for some time, as well as to enhance physique aesthetics
From a muscle hypertrophy standpoint, it has been proposed that manipulation of training variables plays an important role in achieving maximum muscular development
An often overlooked factor for optimizing hypertrophic adaptations is the proper selection of exercises that comprise the training routine[3]
Summary
Resistance Training (RT) has been used to promote general health and sports performance for some time, as well as to enhance physique aesthetics. Corresponding author Ewertton de Souza Bezerra Human Performance Laboratory, Faculty of Physical Education and Physiotherapy, Federal University of Amazonas Av. General Rodrigo Octavio Jordão Ramos, 1200, 69067-005, Coroado I, Manaus (AM), Brazil. Decision-making should consider any potential injury risk of a given exercise, as well as the comfort of movement execution, as these factors play a role in both safety and exercise program adherence.
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