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.comBlogger13125tag:blogger.com,1999:blog-4447249123519658347.post-28676199415845545922019-08-21T04:27:00.000+02:002019-08-21T04:32:25.340+02:00Full vs. Half-Squats - Study Measures Actual Size Gains! A Tie for Quads, a Fail for Hams, and a Small Win for Glutes
The result, the full-squat is slightly superior, is not as clear as you may have expected it to be. Furthermore, the study suggests that you won't get away without an additional hamstring exercise if you want tree-trunk legs and a fabulous behind.
A new study (Kubo 2019) in the "European Journal of Applied Physiology" compared the effects of squat training with different depths on lower limb Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-52585137893675950302017-11-04T07:09:00.001+01:002017-11-04T07:23:37.527+01:00Weightlifting Shoes: What Does Research Tell Us About WL-Shoes' Effect on Performance, Form & Muscle Activity?
Nice gimmick or must have gym equipment? Answer: "it depends".
People are investing more in gym-gear than ever before. $150, for example, for 25% discounted Adidas Weightlifting Shoes - is that a bargain or just a waste of money? Today's SuppVersity review will help you decide if weightlifting or O-lifting shoes, of which Bloomberg writes that they are among the fastest growing Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82948737818511011742017-04-16T04:07:00.000+02:002017-04-16T04:21:59.504+02:00Eccentric Training Keeps You Gainin' and T & GH Up When, in Weeks 5-10, Traditional Training Stops Yielding Results
Extra gains, testosterone, and GH in one scientific paper? That will catch every gymrats interest, right?
I know, the name SuppVersity implies that gains were all, or at least to a significant degree about supplements. In fact, though, they are about busting your ass out in the gym and eating like a freak. And with respect to the former, a new study from the University of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-84581341366720816182016-08-12T04:17:00.000+02:002018-09-05T03:56:55.169+02:00Full Squat for Full Size Gains, Partial Squat for Full Strength Benefits - Heavy(/-ier) Weights for Both Size & Strength
In most, but unfortunately not all studies, this would be a partial squat...
The latest resistance training study from the Charles Sturt University comes to a somewhat expected suggestion in the practical implications: "[R]esistance training programs designed to change body composition (e.g., hypertrophy, fat loss) are reliant not so much on power and force but more on total work Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-41020147617697137192016-04-25T03:56:00.001+02:002016-04-25T04:06:52.714+02:00Discontinuing the Set When You Slow Down on Squats May Boost Strength Gains + Preserve MHC-IIX Fiber Percentage
You want to get rid of those tiny weights and squat big time? Maybe you should watch your squatting velocity... and no, I am not talking about slowing down - rather about keeping your rep speed.
While the headline may suggest that this is yet another article about time under tension, the "speed" I refer to in the headline is only indirectly related to the TUT concept. Rather than that, speed, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-14911129092627256512015-06-15T12:30:00.000+02:002015-06-16T05:22:34.337+02:00Cramp Yourself to Bigger Calves: 9% Size Gain in 6 Weeks With 12 Sessions of Electrically Induced Muscle Cramps
NEMS ➾ Leg raises no more?
Yes, it sounds painful; and yes, it sounds awkward, but if you are having problems growing your calves, you may still be interested to hear what scientists from the Institute of Training Science and Sport Informatics at the German Sport University Cologne did to grow the calves of fifteen male sport students between the ages of 20 and 35 years volunteered Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-42638836176923676532015-02-18T14:32:00.000+01:002016-05-08T10:12:25.547+02:00Low Level Laser Therapy (LLLT) Almost Doubles Muscle Gains & Ramps Up Concentric & Eccentric Peak Torque Development During 8-Week Eccentric Training Program
No, this is no photo from the study. Obviously the LLLT was applied to the legs, but LLLT is also used for shoulder and general muscle pain.
I am usually very skeptical when it comes to therapies that sound extremely cool on paper, but have hitherto only proven to improve markers of muscle damage and/or growth. Before I saw the latest paper from the Universidade Federal de Ciências Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25754416889995047832014-12-10T15:20:00.000+01:002015-11-26T06:03:33.397+01:00Squat or Sled? Study Compares Muscle Activation During Squatting & Sled Pushing - One For Quads, One For Hams!
Original image from the publication.
As Meaghan E. Maddigan, Duane C. Button and David G. Behm from the Memorial University of Newfoundland rightly point out, "the back squat is a traditional resistance training exercise." (Maddigan. 2014).
The use of resisted sled exercises, on the other hand, is a relatively new phenomenon of which we don't even know yet how it compares to the classics.
Adel 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-92087075075946793792013-05-01T17:08:00.003+02:002013-05-01T17:08:17.422+02:00You Want Maximal Performance & Size Gains + Complete Thigh Development? Then Full Squats are For You!
So you got to squat?! But how?
I guess that many of you will be missing more recent news on training programming and exercise selection. And I would in fact love to write about these topics more often, but with 37% of the US population being overweight, 99% of the studies deal with the question: "How can exercise help the overweight, obese and morbidly obese survive?" The interest or rather Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-53721230960311431722012-12-18T18:27:00.001+01:002023-02-11T06:48:58.143+01:00Ballistics Lunge Activates Muscle to Just Like 34% Lighter Standardlift, Elastic Band & DBs Target Different Muscles. Plus: 10 Reasons to do Explosives & Plyometrics
Lunge with resistant bands as it was done in the study (Jakobsen. 2012)
The paper the Danish researchers Jakobsen, Sundstrup, C.H. Andersen, Aagaard and L. Andersen are about to publish in one of the forthcoming issues of Human Movement Science is not the first certainly won't be the last study on explosive training (more) and plyometrics (more) you have and still will read about, here at the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-18710716857772606202011-08-04T16:42:00.012+02:002011-08-19T08:46:19.417+02:00SuppVersity EMG Series - Gluteus maximus, Quadriceps femoris, Gastrocnemius, Soleus & More: The Very Best Exercises for Tree-Trunk Legs and Herculean CalvesActually, it would make as much sense to split this part of the SuppVersity EMG Series in two, if not three individual analyses, as it would to split your leg workout over two if not three days. In practice, however, most trainees go through the grueling torture of the dreaded "leg day", just once a week and thus I will mirror this practice by writing a similarly gruelingly long blogpost on the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-13880806261266282362011-03-02T01:15:00.002+01:002011-03-02T01:15:00.077+01:00Want Bigger Guns? Train Legs Before Arms!It is quite obvious that an elevation of testosterone and growth hormone facilitates muscle gains by jacking up protein synthesis and ameliorating protein breakdown. Now, intense leg training is famous for increasing both, testosterone as well as growth hormone levels of trainees. It is thus quite logical that Ronnestad et al. found (Ronnestad. 2011) that your arms grow faster, if you train them Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com