Please be gentle with me. This is a project website that I built out of frustration a few years ago. I know there are things that need improving and a lot of things that could be adjusted. I work full time at Brave Software (brave.com) and simply don't have time to put a ton of effort into MuslceWiki.
I do however have a big backlog of videos to add and I've slowly been working on an app. We have also re-drawn the homepage images and my long term plan is to move away from gifs to webm or MP4.
FWIW, for some reason I was unable to log into my HN account. I made a new one, but the posts seem to be limited. So looks like I'll be replying in the morning.
Like a lot of people working in tech, I've had persistent neck and posture issues for years. I'd love to see you expand to cover those, focusing on the many smaller muscles in the neck like SCM/Scalenes/Occipitals/etc.
Another great area to expand is 'click where you have pain' and it would recommend certain stretches, weights, trigger points, etc. There are common pain referral patterns that most people do not know about and I imagine that would be very helpful for people who don't have easy access to physical therapy or even feel they are candidates for it.
After casually mentioning my neck issues to people over the years, I've found so many people open up about persistent pain they have but that they're not addressing because it hasn't reached a bad enough point. I think that's an ideal audience to target with online resources like musclewiki.
For an issue like this, it doesn't work to simply do an exercise that supposedly works the muscle. Even if the muscle is the limiting link in the lift, if your body isn't using it, it won't get stronger. For example, my mid-upper-back was lax because of typical nerd posture. Even though it limited my squat, years of squatting didn't force those muscles to do anything. I just had a really weak squat that relied on other muscles compensating. Then one day I ran across a suggestion to do bat wings and hold at the top for 20-30 seconds, and I became close friends with some muscles in my back that I barely knew existed.
A web site showing you how to discover each muscle or muscle group in your body (bat wings for deep mid-back, glute bridge for glutes, etc.) would be AMAZING, and I bet people would get referred there all the time from places like r/Fitness where people go for advice.
For me personally, one of those postural imbalances turned into an injury (shoulder), and I found doing exercises that targeted a very specific muscle (infraspinatus) really helped in my recovery.
I think everyone could benefit from spending some time exploring their body by targeting muscles that may be easy to ignore in larger compound movements, if only for bringing awareness to them (which should benefit the main movements in the long run by making them more efficient).
Yoga definitely is great and I practice asana 5x per week. I will say that my injury came up during an asana class, though, and it wasn't until I really targeted my weak scapular muscle groups that it got better.
Something like that would seem useful to a lot of lower-mid weightlifters who don't have a real lifting coach.
I couldn't get back on the bike without knee pain for months. Now I am totally out of shape. I could go to PT, as I was given a referral, but it's expensive, and I prefer self-help resources.
There's a lot of benefit to finding someone that teaches you both what to do and how to do it, and is also better informed and more competent than most fitness trainers. The good ones will also walk you through a basic physiology course so you can understand the why of it all (why did I become injured, why does this prevent or reduce the risk of a future injury).
This is a big part of why I have avoided it thus far... I have a hard enough time getting a doctor that I feel like cares about my issues (rather than just getting me out the door as quick as possible) enough to listen and understand. I don't want to spend a bunch of time and money trialing different therapists. I wish there was a resource for this online.
I agree though, if I plan to continue the type of cycling I did last year, it's probably going to become a necessity.
It is super possible to have imbalances even with regular training. Muscles that are weak will not be engaged during compound lifts unless specifically made to engage, either through isolation exercises, or through awareness. A personal trainer or physical therapist can help with either path.
I did some things on-and-off for posture (mostly rear delts), but what I did consistently, and think helped the most, was heavy (for me) deadlifts.
I'm curious: how many pullups can you do? I ask because they take a lot of lat strength, and your lats do a lot of work holding up your back.
I didn't use a coach, but did study a lot of videos on deadlift form and also videoed myself to check I was doing it properly.
I've heard deadlifts are one of the best exercises, I can't wait to get back to PT and get a personal trainer so I can do those correctly. I doubt I've done enough with lats.
You're right, though, that deadlifts (performed correctly and safely!) are pretty amazing for your back in general.
If you've got something up high to tie a band to, that's something.
(Disclaimer I'm not an expert).
I think a common bad posture in-front of the computer is the one that rotates your shoulders forward which overloads some muscles in the chest, which are antagonist of the middle traps, middle traps get weak, and your back falls forwards, face pull is great exercise to make them stronger.
Another common one for those sitting long hours, is the tightness of the psoas, which can cause hip problems, and knee problems if you try to run without stretching, I think the antagonist is the buttocks, that gets weak from sitting and you would need to exercise to correct the hip problems.
Don't trust my comments, I just wanted to put two examples of mechanism that I learned, but I don't have enough knowledge to explain it properly or be 100% sure this is correct, always consult with a pro.
Inversion is the key to decompressing the spine/hips/neck and you only need to do it a few times a week for ~10min each time. I go to a local park and hang upside down from a sturdy pull-up bar for 2-4min three times.
You could also do it at home with a pull-up bar, or get even fancier and buy an inversion table for ~$200.
I know I'm sounding like an infomercial here, but it really works.
For me, physical therapy did nothing, and I suspect my issue was fundamental in that my musculoskeletal system was underdeveloped and working out was the only way to fix it.
That guidance wasn't needed, really. It's refreshingly free of trendy design, and straightforward to use. And other things, like the ads not being in the way of the content. I'm sure you've got a list you're working on, but what's there looks great.
One minor suggestion...there are some paths that lead you to a "muscle not found" page, like this: https://musclewiki.com/Barbell/Female/Calves/. Some way of preventing landing there in the first place would probably be more intuitive. Like a popped hint when you hover over a calf if Female/Barbell is pre-selected. Or some semi-transparent overlay to suggest Calves can't be selected, etc.
And not that all responses aren’t well intended, but they can sometimes come across a bit tough, especially if someone wasn’t looking for feedback.
Edit: on the parts that are not a muscle group (e.g. face, "love-handles", feer/hands, 'throat', etc.) maybe paint them grey so they are visibly distinguishable from the 'muscle groups'. I was veri curious to see if the 'love-handles' region has any use apart storing fat.
That criticism wasn't needed
One suggestion: A lot of folks don't go to gym, lack access to exercise equipment etc. It might be worthwhile to have a section on how to work out the specific muscles without any equipment and in minimal space using only bodyweight/calisthenics; eg. Yoga stretches, deep squats, pushups(both Normal and Hindu) etc.
You can see how there is still equipment required.
I'm recovering from a hand injury and doing grip exercises to strengthen the forearm muscles responsible for finger movement - when I clicked forearm it listed wrist exercises rather than grip strength. Maybe clicking the hands can lead to grip strength exercises?
Since the purpose seems for workouts rather than rehab work, I wanted to check if it had rotator cuff exercises similar to this:
But the shoulder blades aren't clickable.
> There is far more to the trapezius muscle than meets the eye. The traps are not just the muscle that sits on top of your shoulders.
> Il y a bien plus dans le muscle trapèze qu'il n'y paraît. Les pièges ne sont pas seulement le muscle qui repose sur vos épaules.
You could also use more medical terms all the time since Google autotrad seems to handle them better
Could the best be asking the community for translation proofing ?
One thing to note - the exercises shown for the forearms only target the flexors, and none of them cover the extensors, which must be worked out if you are to have healthy forearms and hands. A common problem if you only work the flexors is golfer's elbow, which I am just recovering from now. for the sake of lifters, climbers, golfers, pitchers, and plenty of others, please include these.
Perhaps I need to bring one of those to the first page.
PS: Do you know where I can download more RAM for my computer? It's been a bit laggy recently.
Just a quick bug report: At https://musclewiki.com/Exercises/Male/Traps_middle/ when you want to go next page it directs you https://musclewiki.com/Exercises/Male/Traps%20(mid-back)/2 which causes 404. It should direct to https://musclewiki.com/Exercises/Male/Traps_middle/2 . I assume root cause of this is that you are getting next page link from title.
Thanks atoll. Hope you are well <3
How do you envision this working, with the current UI/UX?
When I was daydreaming, I thought of demonstrating the exercises with human-like animated figures rather than videos of real people. I had the impression that the well-built, athlete-type people who often appear in exercise videos can discourage beginners and people with body-image issues. I may have been wrong, though. In any case, your videos look good to me now.
If you're looking to move away from videos entirely, it would be really cool to see the models in 3D, and then when you select a muscle, the 3D figure animates and shows you the exercises. Then the videos could be supplemental. That would be so neat lol.
Out of curiosity, are the people demonstrating friends of yours? It seems like compiling all of that footage would have taken quite some time.
You are right though, it is very time consuming process and sometimes we get it wrong and have to go back and re-film. I have a pretty big backlog to edit and upload. It's a slow going process. Seeing this on HN has motivated me to do some extra work this weekend.
Error 521 Ray ID: 614ef97bce51190c • 2021-01-21 06:28:20 UTC
Web server is down
It'd be a useful read for beginners.
Edit: Your site is awesome, I'm going to start using it.
But my main comment is why not turn it in to an actual wiki? Maybe even put it on github and let people submit pull requests. With a submitter agreement you’d still be free to make an app and profit, but it might help remove you as the bottleneck
Humble suggestion: if you have "slots" where you know you have videos to upload, I wonder if you could say as much rather than show the 404 page. That way, you can simply click through to other "equipment levels" without breaking the sequence.
I've read a handful of workout plans, considered hiring personal trainers, and sifted through YouTube videos without ever being able to establish a good workout routine. This is EXACTLY what I needed.
Thanks for creating this.
One small request: a persistent dark mode toggle would be a nice addition.
Look how many different figures/calculations are banded around for questions like "how many calories do I burn running X distance or Y minutes" for instance.
Only category missing is yoga.
https://random.training/ (from @bcrypt!)
This was the first website I have used for a while that I didn't need to adjust my uMatrix to get full functionality.
Do you have a way of donating? I feel bad that ads are being blocked.
Seems to be a major driver for small-scale innovation in computing-related fields.
well done! back to benches
The only tools i see there is Calorie / Macro / One Rep Max calculators along with exercise guides.
Did you click on an ad?
Also here is a quick fasting guide: "Eat less."
You can word it however you want, you can spread those two words out on a 6 months program and fill-in with a bunch of newage-bullshit but it IS that simple.
what muscle I want to grow today?
That is not the way to go.
If you start out or especially during a pandemic where you need to work with everything you can get go for composite exercises that hit more muscles and are the opposite of isolation exercises you might be tempted to choose from a page like this.
Beginners: full body workouts.
Advanced: 2 to 3 day split.
Expert: you know your drill. and will do whatever works for you.
So who should be using this site?
Beginners and advanced should use a plan that is preconfigured. Pros know what exercises they want to configure into their routines.
Don’t get me wrong: It’s nice to have for reference but do yourself a favor and use some preconfigured workouts if you’re starting out.
You won’t get a sixpack by only working out abs. Train your whole body and reduce body fat. That’s the way to go.
The program typically tells you how to structure and progression of the main lifts, e.g. when, how many sets, the rules of increasing/decreasing the weight etc..
However, many of those programs give the user freedom in choosing their accessory exercises according to some rules. Example: Do your main lifts, then perform x sets, y reps of an accessory lift targeting $muscle_group. The plan will typically make some recommendations for accessory exercises to choose from, of course, but the emphasis most often lies on the fact that they can be changed. The modification and individualisation is built into the routine.
Popular examples for this style of programming in beginner/intermediate plans are 5/3/1 variants or Greg Nuckols' programs.
So in short, I don't agree with a site like this in general lacking a target audience, I would consider myself advanced (~7 years of continuous strength training) and I still look up exercises from time to time nonetheless for multiple reasons, and I don't hold encyclopedic knowledge of every exercise for every muscle group.
I agree that it is bad advice for a beginner to go to such a site and just pick exercises "at random", but as far as I can see that isn't how the site advertises itself.
If you just want to get started, this "one weird trick" of doing body weight rows and push ups really will work. Both exercises have numerous variations to increase load, as well. Then you can use something like the OP's site to find other body weight exercises to sprinkle in.
Both are focused on barbell compound lifts. There are many many strong opinions on what type of weight is best in what schedule, with many persuasive arguments backing them up. This is because you will get stronger and gain muscle mass if you eat at a surplus and do basically anything involving picking up a weight.
Meat doesn't actually care about the routine! Your triceps can't tell if you did six reps or seven. Just doing some kind of heavy lift is enough.
Kind of... the most important thing for any beginner is to just start doing something; but, there are a lot of nuance on maximizing muscle growth that do mean different reps / weight ranges do make a difference. A couple of reps difference either side are going to make little difference but when you have drastically different ranges like 5 to 20 or something then you start training your body for different things.
Stick to low reps and high weight and keep progressively overloading and you will be good to go! As you said - for beginners something like SS or SL are great for starting with core lifts and give you a solid program to kick off from.
/r/bodyweightfitness have just started rolling out a new series of plans to replace the RR. So if you haven't popped by in a while it's worth a look.
The one thing that always bugged me about the RR was the videos were just a random mismatch and some weren't even the bodyweight variant - they just told you to ignore the barbell or whatever. It's a bit of work to film and edit but there are a finite number of exercises in the RR so I always felt it made sense to make a consistent set for people to reference.
That is one thing I really like about this website - the demonstrations are clear and consistent with what is being described. .
As to the RR, I just recently internalized the last new RR, and you say they are gonna roll out a new one again? Huh I wonder why they change it so often o_O
edit: Hmm, IIUC this seems to be some "Primer Routine", so I assume this to be something new, and given the different name, probably not obsoleting the RR, no?
I actually almost immediately modified it because I have dumbbells and lack a pull up bar at home, but even so it was very helpful for figuring out what a proper workout is supposed to feel like and look like.
Do squats, bench, ohp, and deadlift. You'll grow.