图11
如图所示，在口头指令前（黑柱）、后（白柱），背阔肌的激活度增加了很少的一点点（统计上是显著差异，但是没有实践意义，具体原理不在这铺开说，有点复杂）。
图12
注意，即便是背阔肌激活度轻微的增加，也有个前提，他们所用的重量非常轻，是1RM的30%，这对于普通爱好者来说，大概是能做80-100个一组的重量，一般人是不会用这么轻的。
而且，在这个研究中，增加背阔肌的激活，并没有减少肱二头肌的激活度，这反驳了『关注目标肌群就可以减少辅助肌参与、减少代偿和借力』的观点。
总之，这些规则我们看出，所谓『指哪打哪、精确刺激、减少辅助肌参与』，有一个必要前提：训练重量非常轻，轻得明显不是正常的训练（而且即便这样可能也不会减少辅助肌参与）——这也就不是正常的增肌训练了。
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