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Targeting Muscle Groups · Video

By Shawn Ray · 13× Mr. Olympia competitor
44 Minutes MP4 · Stream or download Reel format (9:16) · Best on phone
€8,95 EUR
€8,95 EUR

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Recorded by Shawn Ray

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What you'll learn about compound vs isolation exercises

  • Whether the exercise you have done for years is still earning its place, or is only there out of habit.
  • Whether to chase a heavier weight this week or a cleaner rep, and what each of the two actually buys you.
  • Which muscle is doing the work when you cannot feel it, and what to change in the setup before the next set.
  • Whether your week is balanced across the major areas or quietly overloading one, and what that shows up as later.
  • When to add load and when to leave it alone, so progression does not turn into the injury that stops everything.
  • Which mistakes cost you years rather than sessions, and which ones matter far less than the internet suggests.
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About Shawn Ray

About Targeting Muscle Groups · Video

Targeting Muscle Groups is a 44-minute video where Shawn Ray, a 13× Mr. Olympia competitor, talks through compound vs isolation exercises and precision targeting. Most lifters put in the work and never find out which muscle actually took it, so years of effort land somewhere other than where they were aimed. The session runs in five parts, from what each area of the body does to the mistakes that end up causing injuries. A preview clip plays on this page, so you can hear how he explains it before you buy.

Function first, then exercise selection

Knowing what the major muscle groups actually do is the thing that narrows the list of movements worth doing, instead of picking exercises because they look the part. Function decides selection: a muscle that pulls the arm across the body needs a movement that does exactly that, and no amount of effort on the wrong pattern makes up for it. Watch it in one sitting, then take one exercise into your next session and check where the load lands.

Two tools, two jobs, one session

Isolation exercises exist for detail, compound movements for overall size, and most weeks have room for both. A compound movement can also be aimed: shifting body position, grip, or the path of the bar moves the emphasis onto the area you want and away from the one that keeps taking over. Learning how to target muscle groups this way is the practical difference between doing an exercise and using it.

Muscle groups to workout together, and why the pairing follows function

Which muscle groups to train together is decided by what each one does and how much recovery it needs, not by a template someone else is running. Areas that already assist each other in compound work pair naturally. The reason to care is volume: stacking work on the same area day after day is where overuse injuries and stalled areas come from, and balance across the body is what keeps that from happening.

How many exercises per muscle group is the wrong first question

The right question is whether each exercise in the session has a job that no other exercise in it is already doing. Individual strengths and weaknesses differ enough that a fixed count helps nobody, and the video is direct that some experimentation and adjustment is part of the process. Add load gradually once the movement is clean, because a fast jump in weight or volume is what the body has no time to adapt to.

Who should start with another title

A lifter who wants a ready-made routine to copy should start elsewhere in the collection. Shawn Ray does not walk through exercises on screen. What it does instead is hand over the reasoning, so you can look at any exercise and tell whether it is landing where you intended it to. It also covers the errors that cost people years: ego lifting, a skipped warm-up, and pushing through the discomfort that was worth listening to.

Two other titles go deeper on one part of this. The focus side has a full audiobook of its own in The Mind Muscle Connection, and this session is one of seven in the complete video bundle. The video is delivered as instant access after checkout. A streaming and download link is emailed immediately, with lifetime access so you can return to it whenever you need it.

Disclaimer. Targeting Muscle Groups is provided for educational purposes only and is not medical or healthcare advice. It is not intended to diagnose, treat, cure, or prevent any condition. Consult a qualified physician before starting any new training program, particularly if you are living with a medical condition or an injury. Individual results vary. Full terms in the BuildWithPros Disclaimer.

Watch it, then take one exercise apart and put it back together properly.

Frequently asked questions

Straight answers about this product

Compound exercises work several muscle groups at once and drive overall size, while isolation exercises target one muscle for precision and detail. The video covers what each one is for, and how a compound exercise can be adjusted so the load lands on the muscle you intend rather than the one taking over.

Targeting Muscle Groups walks through how to train each muscle group with precision: the major muscle groups and their functions, compound and isolation work, how to hit the right muscles during exercises, proper form and technique, and the common mistakes that cause training injuries.

The major muscle groups include the back, chest, shoulders, arms and legs, each with a specific function in movement. The video walks through what each does, because understanding a muscle's function is what lets you choose exercises that actually target it rather than guessing.

Precision targeting means working the right muscle instead of letting stronger muscles take over. The video explains how small adjustments in setup and execution direct the load to the muscle group you intend, so your effort shows up where you are trying to build.

Proper form and technique are what make targeting work. Good form directs the movement to the intended muscle, and controlled execution keeps momentum from stealing the work. Together they turn an ordinary set into precise training that builds the muscle you are aiming at.

Avoiding common mistakes and preventing training injuries is what keeps progress going over years. The video covers the errors that stall progress or cause injury, from poor setup to chasing weight over control, and how to correct them, because staying healthy is what lets your training compound over time.

No. This video does not show exercises being performed. Shawn Ray shares his experience and perspective on targeting muscle groups, so the video explains rather than shows. It is filmed in vertical 9:16 format and optimized for watching on your phone.

Targeting Muscle Groups is delivered as instant access after checkout. A streaming and download link is emailed immediately, with lifetime access so you can return to it whenever you need it. It plays on phone, tablet or desktop.

Digital products are non-refundable under EU consumer law once accessed. If the link does not deliver or the video does not play, contact BuildWithPros support and Targeting Muscle Groups will be resent within 24 hours.