If you would like to read more about my analysis of all studies conducted using Electromyography (EMG) technology, currently available online, click the link below. You will find my analysis of the results for each study's findings for every muscle group. 
 
https://www.johnnyhazell.com/blog/categories/best-exercises-backed-by-science
 
Program Introduction
All studies used to determine this program's exercises utilised Electromyography (EMG) , which is a method used to measure electrical activity in muscles during movement or contraction. When you flex or activate a muscle, it sends electrical signals from your nervous system to the muscle fibers. EMG detects and records this electrical activity using electrodes (either on the skin or inserted into the muscle).
 
EMG is considered the gold standard for identifying how hard a muscle works during an exercise. Here's why:
✅ Direct Measurement of Muscle Effort
It shows how intensely a muscle is firing in real time.
The more electrical activity, the more muscle fibers are being recruited.
 
✅ Objective & Quantifiable
EMG provides numerical data (% of Max Voluntary Contraction - MVC) that can compare different exercises directly.
For example: If a crunch activates the abs at 70% of MVC and a plank activates them at 40%, you know which one hits harder.
 
✅ Locally Specific
It can measure specific muscles or muscle groups—like upper vs. lower rectus abdominis, obliques, etc.
 
✅ Identifies Synergists & Stabilizers
EMG can reveal how supporting muscles (like hip flexors or spinal stabilisers) engage in compound or core movements.