Atrophic Weakening Muscle Groups

There are 8 major muscle groups susceptible to atrophic weakening as a result of aging (Komi, 1992). To slow this process, a sound strength-training program incorporating these muscles is highly recommended:

1. Sternocleidomastoid
2. Trapezius
3. Latissimus Dorsi
4. Rectus Abdominis
5. External Obliques
6. Gluteus Maximus
7. Gluteus Medius
8. Vastus Medialis

Source example exercises: sternocleidomastoid — 4-way neck machines / neck strap with weight plate; trapezius (upper back) — upright rows, shrugs, seated rows; latissimus dorsi (middle back) — lat pulldowns, seated rows, pullovers; abs & external obliques — crunches, sit-ups, hip flexion; gluteus maximus & medius — hip abduction, lunges, butt blaster; vastus medialis — hip abduction.

• 8 atrophic-weakening groups: sternocleidomastoid, trapezius, latissimus dorsi, rectus abdominis, external obliques, gluteus maximus, gluteus medius, vastus medialis.
• Source note: average inactive woman loses 5 lbs of muscle per decade and adds 15 lbs of fat per decade; beyond 60, train major muscle groups to counter atrophy.

• antigravity-musculature — overlapping postural group.
• sternocleidomastoid — neck muscle in this group.
• trapezius / latissimus-dorsi / abdominals / external-oblique / gluteus-maximus / gluteus-medius — the other named groups.
• quadriceps — vastus medialis is documented under quadriceps (its own module is a tracked gap — see docs/vault-gaps.md).