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New Barbell Design: ~20% Increased Pectoralis Activity, Dumbbell-ish + Natural Movement, Lower Load, Lower Injury Risk - Is the 'Free-Grip' Barbell Worth Investing in?

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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 dumbbells (natural/optimal movement pattern) is yet intriguing, I must admit 😏. The "good old barbell" is just that. It's "good" and it's "old" and it has proven its efficacy for generations of bodybuilders and strength athletes. So why would you even consider replacing it with a barbel-ish new device? Maybe because of the results of a recent study from the  University of Cassino and Southern Lazio  which promise increased muscle activation at lower loads and correspondingly reduced injury risk? Sounds good? Well, we'll see... ...
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Update on GAINZ: More Muscle & Strength W/ Exercises You Like | Deadlifting Unshoed NO Power Booster | 50% Sugar NOT Anti-Anabolic | Cryotherapy NO Recovery Boost

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No, bro - Losing your shoes won't allow you to magically lift thrice your BW when your current 1-RM is only twice your BW. Who would have thought that? If trained subjects are allowed to chose their 'favorite' exercises (or those they deem most productive) they gain 63% more lean mass in a realistic 9-week study (difference short of sign., though). I guess compared to this result from a recent study from the  University of Tampa , the realizations that deadlifting unshoed doesn't seem to provide a systematic benefit, that sugar does not - if protein intake is adequate - negatively affect anabolism, and that local cryotherapy doesn't just threaten the adaptational processes that occur after your workouts are rather expected results... results that were IMHO still worth summarizing in this October 2017 Suppversity "Update on GAINZ" ;-) If you want to update YOUR gains, try creatine -monohydrate - safe and proven! Creatine Doubles 'Ur GainZ! ...
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Energy Requirements of Resistance Training: Training Legs Burns 2x More Energy Than Biceps, Squatting 35kcal+/min

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Squats feel like and are energy hungry. I don't know if you own a fitness tracker. If you do, however, you will know that the number it's going to give you when you've been working out (as in lifting weight) is random and usually completely off what you'd estimate you burned in the gym... speaking of which: What's your estimate? How much are you going to burn on that biceps curls and during those squats? Today's SuppVersity  article is going to help you estimate how much energy your workouts really require by providing you with a concise, commented summary of the latest study from the University of Trás-os-Montes & Alto Douro  in Vila Real, Portugal (Reis 2017). A summary that will also address how accurate and reliable the results of the study are. What will affect your energy expenditure  and how much energy do you expend? Intermittent Fasting Boosts Energy Exp. (EE) 3 Revelations About EE While Lifting How Dieting Reduces Your EE via the...
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Elite Athletes' Bench Press: Few Changes in Pecs, Biceps, Triceps, Delt Muscle Activity W/ Bench Angle + Grip Width

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An extreme arch as it can be seen in this female lifter was not allowed in the study at hand. Speaking of female lifters. There were no women among the subjects of the study at hand, but there's also no reason to believe that there are fundamental sex differences in muscle activity. No, this is not the first article on the effect of bench angle and grip width on one's ability to actually target the pectoralis muscle during the bench press, here at the SuppVersity . It is, however, the first one to be based on data from "elite bench press athletes". More specifically, the subjects in Saeterbakken's latest study were twelve bench press athletes competing at national and international level (mean age 34.3 ± 14.1 years, body mass 97.6 ± 18.3 kg, stature 1.73 ± 0.12 m | personal best ranged from 130 in a 56kg guy to 240 in an athlete competing in the <82.6kg class). All participants competed in the bench press, four athletes participated in all three competiti...
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Bench Press Pre-Exhaustion (PE) Science: PE Works for Triceps, not Pecs & Delts | Plus: DB, Barbell or Smith M.

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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 the smith machine on the pectoralis, anterior deltoid and triceps activity during the bench press and its consequences on triceps activity during a subsequent cable-pulley triceps extension. Learn more about the best  muscle building exercise at the SuppVeristy Optimizing Rest for Size and Strength Gains Alternating Squats & Bench Presses for Extra GAINS! Equipment, Angle, Grip, etc. Affect Your Pec Dev. Full ROM ➯ Full Gains - Form Counts! Battle the Rope to Get Ripped & Strong Up Your Squat by 25% With Sodium Bicarbonate Pre-exhaustion cannot be expecte...
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