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Barbell Squats - Research Update: Bar Placement, ROM and Muscle Activation | Plus: What's 'Best' for Strength & Size?

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Where on your traps you place the bar makes a huge difference in biomechanics. This is not the first article in which I try to shed the light of science on the effects of full vs. partial squats. The effect of where you place the bar during the barbell back squat, however, hasn't been addressed in detail in previous SuppVersity articles. In fact, I would guess that the novices among the SuppVersity  readers may not even be aware that where you place the bar on your traps may significantly affect your biomechanics and, eventually, your training outcomes. Learn more about the squat and related exercises at the SuppVersity Partial Squat = Full Strength 100 Body Weight Squats ➯ Jacked Discontinue Sets Up Your Gais Full ROM ➯ Full Gains! Full-Body vs. Split for Athletes Squat, Bench, Deadlift for Gainz As Glassbrook et al. (2017) point out in their latest paper, there are two different variations of the back-squat, differentiated by the placement of the barb...
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Full Squat for Full Size Gains, Partial Squat for Full Strength Benefits - Heavy(/-ier) Weights for Both Size & Strength

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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 performed, high-intensity FROM [full range of motion] squats should be the focus" (Drinkwater. 2016). Unsurprising for everyone, who has read the previous SuppVersity  articles, in which I've often argued for " full squats for full development ". Different ROMs may also be used as part of classic periodization schemes. 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodizationt 12% Body Fat in 12 Weeks W/ Periodizatoin Detraining + Periodization - How to? Tapering 101 - Learn How It's Done! The argu...
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Building Extra-Strength With Cluster Training (6x1 With 25s Rest) - Works, but Classic Strength Training is also Effective

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Cluster training is something most of you will be familiar with. To do it back squats, instead of curls or bench presses, however, is something you don't see very often in the gym, these days - rightly so? If you want to build muscle strength or size, muscle contractions are obligatory. If that should necessarily be done at high intensities and until failure is still a much debated topic - just as debated as the link between strength and size gains. Cluster training (CL) is a way of training that's supposedly helpful in building strength and hypertrophy. How effective it actually is, however, has rarely been studies in detail... until scientists from the Carnegie School of Sport at the  Leeds Beckett University  compared the acute (metabolic and mechanical) and chronic responses to classic strength (STR), hypertrophy (HYP), and two novel cluster training CL regimens involving the back-squat exercise. If strength is your goal, creatine is your supplement Creatine D...
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Discontinuing the Set When You Slow Down on Squats May Boost Strength Gains + Preserve MHC-IIX Fiber Percentage

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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, in this case, refers to the velocity with which you squat... or, to be more precise, the magnitude of repetition velocity loss allowed in each set (20% vs 40%) and its effects on structural and functional adaptations in response to resistance training (RT). Previous studies have shown that the degree of neuromuscular fatigue induced by RT protocols can be monitored by assessing the repetition velocity loss within a set (Sanchez-Medina. 2011). Different velocity loss schemes may also be used as part of classic periodization schemes. 30% More on the Big Three: Squat, DL, BP! ...
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Nucleotides the 'Next Big Thing' in Ergogenic Supplements? Faster Force-Recovery & Cortisol + CK Modulation in New, Increased Endurance & Immune Effects in Previous Studies

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Nucleotides are building blocks of our DNA and RNA and - as preliminary evi- dence suggests - ergogenic supplements for athletes on intense workout routines. In that, "intense" is the key word, 'cause normally our bodies can produce enough nucleotides on their own. Nucleotides? Yeah, this are the small subunits, of nucleic acids like DNA and RNA. They are essential to nearly all biological processes including DNA and RNA synthesis, coenzyme synthesis, energy metabolism, cellular signaling and protein homeostasis and can be produced by our bodies "on demand" via de novo synthesis. Just like some of the non-essential amino acids which may become essential under certain circumstances, though, our bodies' own nucleotide production facility are often incapable of meeting the needs of rapidly proliferating tissues. As Sterczala et al. (2015) point out in the introduction to their latest paper in the  Journal of Strength and Conditioning Research , a salvage ...
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