tag:blogger.com,1999:blog-44472491235196583472024-03-16T08:08:59.659+01:00SuppVersity - Nutrition and Exercise Science for EveryoneWhere BRO- and PRO-Science Unite in the Spirit of True WisdomAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comBlogger23125tag:blogger.com,1999:blog-4447249123519658347.post-29583568926243087392019-10-21T07:49:00.000+02:002019-10-21T07:55:50.382+02:00New Barbell Design: ~20% Increased Pectoralis Activity, Dumbbell-ish + Natural Movement, Lower Load, Lower Injury Risk - Is the 'Free-Grip' Barbell Worth Investing in?
Don't pre-order yet: We don't know if you are a 'responder' and even if you are whether your gains will actually benefit from allegedly increased muscle activity (eventually it's not even clear that high EMG = high motor unit activity, cf. Vigotsky 2017). The promise of achieving greater muscle activity at lower weights while embracing the strengths of barbells (stability, easily rackable) and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-23596252146040629022017-06-28T01:46:00.001+02:002017-06-28T02:00:27.058+02:00Bench Press Pre-Exhaustion (PE) Science: PE Works for Triceps, not Pecs & Delts | Plus: DB, Barbell or Smith M.
The bench press, an effective exercise for both, men and women.
This article addresses both: Doing flys, anterior deltoid raises or triceps extensions before classic barbell bench presses to pre-exhaust the synergists and increase the pectoralis muscle activity during the final press, as well as the differential effect of doing bench presses on the flat bench with dumbbells, barbells and/or Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-21696077296427366672017-02-13T04:17:00.000+01:002017-02-13T04:37:40.517+01:00Bench Press Study: The Higher the Weight, the Less of it Will be Lifted by Your Pecs - What are the Implications?
Lighter weight = relatively larger contribution of the pecs ≠ greater gains
In their latest paper in the Journal of Strength & Conditioning Research, Henryk Król, and Artur Golas (2017) write about an experiment they designed to identify the "prime movers" during the bench press - an interesting and methodologically complex experiment that can tell us one or two things about the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16206867560342952682016-10-23T04:39:00.000+02:002016-10-23T04:39:33.300+02:00EMG Study Can Tell Us Something About Using Dumbbells, Barbells and Machines During Chest & Triceps Workouts
The dumbbell bench press is a pec stretcher. Doesn't it already look like maximal pectoralis major activity?
No, a high EMG activity will not necessarily translate into improved long-term muscle or strength gains, but it can tell you a lot about the biomechanics of different exercises and/or, as in the latest study by de Araújo Farias et al. (2016), exercise equipment and order.
TheAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-73466384500960178322016-06-25T03:18:00.001+02:002016-06-25T09:32:04.002+02:00Cables or Machines: Muscle Activity, Angle & ROM of Arms, Abs, Chest & Shoulders on Chest & Overhead P. & Curls
This is the cable curl as it was performed in the study at hand (Signorile. 2016)
As Joseph F. Signorile et al. point out in their latest paper, "cable resistance training machines are showing resurgent popularity and allow greater number of degrees of freedom than typical selectorized equipment" (Signorile. 2016). Ok, the "freedom" maybe not as absolute as it is with our beloved free weights,Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-76140497411951362242016-04-10T04:40:00.004+02:002016-04-10T12:52:19.441+02:00Bench Press - The Truth About the Effects of Bench Angle on Pec Activity Varies Depending on the Phase of the Lift
The bench press, in one form or another, is part of almost everyone's workout, but what's the best way to do it?
You may have seen Brad Schoenfeld's post about the just accepted study of his that confirms the well-known link between muscle activity and poundage (higher weight = higher activity | see EMG Series). Well, another recent study provides additional intricate insights into the link Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-13077029650816095992016-02-23T05:38:00.004+01:002016-02-23T14:42:06.142+01:00Coffee Beats Caffeine in the Gym: More Reps + Higher Total Volume on Squats Due to Ingredients Other Than Caffeine
You don't necessarily have to bring fresh beans to the gym. A simple Nescafé instant coffee will serve the purpose, study shows. And it's going to work better than equal doses of straight caffeine.
As a SuppVersity reader you will know that coffee is much more than a brown liquid that contains caffeine. Many of its proven health effects I have discussed here and in shorter news items on Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-4742171402060903532015-09-08T17:32:00.002+02:002015-09-08T17:45:06.959+02:00Four Ways to Turn Your AM Push-Up Routine into a Full-Body Workout: Wobble Board, Stability Disc, Fitness Dome, and TRX Suspension Trainer Under Scientific Scrutiny
Based only on the study at hand, the TRX system does not seem to be significantly superior to the three other systems. In conjunction w/ previous research, discussed in the light-blue info box and the bottom line, though, it appears to be the best, certainly most versatile device.
Ok, the push up is already a full body movement, but as a recent unsponsored study from the University of ValenciaAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-81941236396900580702014-06-26T17:59:00.000+02:002014-06-26T19:07:40.684+02:00Want to Design a Killer Workout? Reduce the Rest Times and Burn 37% More Energy During Your Workout!
The squat may be a power exercise, but trust me, it will also help you to "look good naked"!
I guess it would be hilarious to call the simple insight that cutting the time you rest in-between sets during your squats can turn a regular into a killer workout would be news, right? Well, what about some figures to define "killer" as in one minute rest between sets vs. "regular" as in three minutesAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71972595388070854542013-06-22T16:07:00.000+02:002013-06-22T16:10:34.077+02:00Muscle Activation of Chest, Core, Delts & Rotator Cuff When You Bench on Unstable Ground, Calcium Supplementation & Vascular Disease. BMI, BAI , Body Fat & CVD Risk
This week's SuppVersity figure(s) of the week deal with the leading cause of death in the USA (see paper attached to the guy's big toe ;-).
After reading yesterday's installment of the Science Round-Up Seconds, you already know that it is unlikely that you are going to die from prostate cancer.... but let's face it - we all are going to die one day, so if your death is not natural and not due Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-80582463807363570182013-05-24T16:40:00.000+02:002013-05-24T16:41:08.830+02:00Dumbbell Chest & Shoulder Training Shoot Out: New EMG Data from Experienced and Novice Female Lifters
Does a woman's pectoralis react the same way to dumbbell bench, incline and shoulder presses as the one of their male training partners? Does it make a difference whether you are a novice or an advanced trainee? What about light vs. heavy weights - any effect on the activation patterns of pectoralis, delts, trapezius & co? Learn the answers to these & other questions in today's Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-43876047960590018372013-02-21T17:20:00.001+01:002013-02-21T17:23:18.036+01:00Adelfo Cerame - Staple Moves for Stable Gains: My Favorite Exercises and Your(?) Favorite Mistakes
While this installment of Adelfo's SuppVersity guest posts actually deals with the "optimal" exercises and form - I personally would say that physique-wise Adelfo is likewise on a good way towards achieving a form or rather overall physique even the most critical judges will have a hard time to ignore on the upcoming 2013 Wheelchair Nationals in March (learn more at wheelchair-bodydbuilding.comAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-32905470414712279812012-08-17T17:59:00.005+02:002012-08-18T07:40:41.510+02:00Adelfo Cerame: Training Day - Chest + Shoulders + Triceps! Includes Complete Workout Video + Exercise Descriptions
Image 1: You've waited long enough, now it's there Adelfo's latest training video!
I guess after seeing the "Meat-Ology: A Brief Glance at the Latest Data on The Link Between Red Meat, Cooking Techniques & Prostate Cancer" post you will have thought that you will never get to see how Adelfo Cerame Jr tears down the gym, right? Well, take today's earlier news as a SuppVersity Special and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-49200740441250235232012-04-26T17:04:00.002+02:002012-04-26T17:04:58.473+02:00Adelfo Cerame Road to Wheelchair Championships: From Dr. Andro's "Do 100" to MOTP, My Overkill Training Program
Image 1: In his effort to look even better on stage, Adelfo goes to extremes; yet, what may be beneficial, even necessary, when you are at his level of conditioning and muscularity. Mark my words: Don't try Adelfo's program at home, ah... I mean at your gym ;-)
I must admit that when I read Adelfo's weekly write-up, I was ... well, "shocked" may not be the right word. Maybe "perplexed" would Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25034347643678682802012-04-22T18:03:00.000+02:002015-04-23T17:23:01.839+02:00Step By Step Guide to Your Own Workout Routine - Part VII: "How Was Your Workout?" Evaluate & Tweak Your Routine
Image 1: It's pointless to "hit your chest from every angle", when none of the 10+ exercises you do hits it at all.
"How was your workout today?" If you consider this question odd, this part of the "Step By Step Guide to your Own Workout Routine", could be the most important one for you to read. After all, squeezing your workouts into your daily routine, finding the right workout type, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-87961284868979962362012-03-29T17:15:00.003+02:002012-03-29T17:15:49.927+02:00Adelfo Cerame - Back on the Grind! Introducing the World's First Hypertrophy-EDT-5x5 Alternate Cross-Over Regimen!
Image 1: A classic physique, but a novel routine.
I guess, I don't have to tell you that our mutual friend Adelfo is fired up to get back to the gym. I guess if it had not been for the intermediate famine phase after the post-contest binge, he would hardly have endured the one week without drudgery, but alas, the time of laziness is over now and Adelfo is about to return to the gym. Yet not Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82367853137383274362012-01-07T18:26:00.001+01:002012-01-07T18:26:32.082+01:00Training, Detraining, Retraining: Build Bigger and Stronger Muscles by Taking 3 Weeks Off!?
Image 1: This dog obviously knows how beneficial it is to take 3 weeks off and detrain. If we go by his physique, he did probably not realize that without (pre-)training and retraining the distinct line between detraining and laziness becomes as blurred - as blurred, by the way, as many it is for training junkies like me ;-)
I plead guilty! Guilty of not taking enough time off - against betterAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-12594047902320562862011-08-27T17:10:00.000+02:002011-08-27T17:10:44.462+02:00"Inner Chest", "Upper Abs", "Biceps Peak" & Co!? Study Finds Proximal and Distal Part of the Triceps Grow Independently and According to Training Stimulus.
Image 1: Training for the peak, could it be possible, after all? (image from provitamin.in)
You probably have read my repeated notes on the issue of training individual muscles fibers in complete isolation in the 7-part SuppVersity EMG-Series. I guess in view of the results of a very recent
study from the Faculty of Sports Sciences at the Waseda University in
Japan (Wakahara. 2011), it mightAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-39723822454412408822011-07-21T17:34:00.008+02:002011-11-16T14:22:59.720+01:00SuppVersity EMG Series - Latissimus, Trapezius & More: The Very Best Exercises for Back Width & Thickness
Image 1: The major muscle groups
of the back - trapezius (red)
and
latissimus dorsi (green)
In this issue of the SuppVersity EMG Series, we are going to tackle three instead of one muscle groups, ...
the trapezius (image 1, red) and the rhomboidei (image 1, blue), of which the former, i.e. the "traps", which covers the rhomboids that connect the scapula with the vertebrae of the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-58856380105365123702011-07-07T07:18:00.020+02:002011-08-19T08:16:57.470+02:00SuppVersity EMG Series - Musculus Pectoralis Major: The Very Best Exercises for a Chiseled Chest
Image 1: The pectoralis major.
(Avandäre:Chrizz @ Wikipedia)
I don't know about you, but about everyone I know (myself included) has, at some point in his/her life, dwelled on thoughts somewhere on the continuum from "Damn, my chest looks flabby!" to "Hell, I got a chest like a chicken". In case you didn't this column probably won't interest you. Otherwise I highly suggest that you read on to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-50573070724006707472010-10-06T04:00:00.000+02:002010-10-06T04:00:01.703+02:00Bench Press Before Triceps Extensions: Conventional Wisdom or Conventional Bullshit?It is set in stone that you first do your bench presses and then finish up with some sort of triceps exercise. A group of scientists from Brazil (Simao. 2010) wanted to check, whether doing it the other way around may not have its own, unique benefits and - you knew it - it has!
The 31 participants who had a military background were randomly assigned to one of three groups, the first of which Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-23571176485973405062010-08-09T04:20:00.005+02:002010-08-09T04:20:00.211+02:00Blood Flow Restriction Boosts Strength and Muscle Gains on Low Intensity Bench Press ExerciseWould you wear elastic plastic cuffs on your arms while doing 4 sets of 75 reps at 30% of your 1-RM max [what you can bench for a single rep] on the bench press? No? Well, you better revise your initial skepticism in view of the results of a recent investigation (Yasuda. 2010) on the effect of blood flow restriction on upper body muscle growth and strength gains.
Effect of training on strengthAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16222404359630835082010-08-07T04:42:00.002+02:002010-08-07T04:42:00.427+02:00Still Waiting for Big Guns? Patience is the Way to Go!
click to enlarge
(Abe. 2000. Figure 2)
A study by Abe et.al. (Abe. 2000) analyzed the time-course of strength and muscular adaption to a 3-days-a-week training protocol over a timespan of 12 weeks. The results show that while muscle gains take their time, "time", in this case, is relative and depends both on the individual muscle (e.g. quadrizeps size increases before significant gains in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com