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EMG Study Can Tell Us Something About Using Dumbbells, Barbells and Machines During Chest & Triceps Workouts

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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 AraĂºjo Farias et al. (2016), exercise equipment and order. The true purpose of this study by scientists from Brazil and the US was to investigate muscle activation, total repetitions, and training volume for three bench press exercise modes, the smith machine (SMBP), barbell (BBP), and dumbbell (DBP) - all followed by a triceps extension (TE). Want to try something very different? Try BFR and Hypoxia Training BFR, Cortisol & GH Responses BFR - Where are we now? Hypoxia + HIIT = Win? BFR for Injured Athletes Strength ⇧ | Size ⇩ w/ BFR Training & Living in Hypoxia With nineteen trained men as subjects, the scientists had ea...
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"HIIT-ing it After Arm Workouts Will Ruin Your Gains", Study Says and Confuses Statistical and Practical Significance

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Does this look as if sprinting would impair muscular development of arms or any other muscle? I mean, come on - look at the average sprinter: Many gymrats dream of the arms and overall muscular physique they have; no wonder that the data from the full-text shows a different picture than the abstract would suggest. I have repeatedly written about combining strength and classic endurance training. With endurance first, endurance last and even endurance in-between the studies yielded often very different results in terms of what would be the optimal way to combine both. With a few exceptions in which resistance training was combined with crazy endurance training sessions, however, I've yet never written about nor seen compelling evidence for the often-heard claim that "cardio ruins your gains". For HIIT, i.e. high-intensity interval training, a recent study from the  Nippon Sport Science University does now claim, though, that my that combining HIIT and weight traini...
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Cardio After Weights! Doing Resistance Before Endurance Training Has More Beneficial Effects on Leptin, Cortisol, Testosterone and Body Composition in Young Men

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I can almost guarantee that the results of this study are not sex-specific. Ladies, pick up the weights fater you hit the treadmill, stairmaster, elliptical or other torture instrument you like to use! It has been a while since the last study on exercise order (cardio or weights first) has been published. Now, scientists from the University of Kurdistan  have conducted another study to investigate the effects of intrasession sequencing of concurrent resistance and endurance training on the serum leptin, testosterone, cortisol responses and body composition in obese men. And don't worry, we are not talking about useless acute-phase data that shows no correlation with either strength or muscle gains, or fat loss (West. 2012). Sheikholeslami-Vatani and colleagues conducted an eight-week study on thirty obese young male students without continuous exercise history (age: 23.2±1.4 year, BMI: 31.8±1.6 kg/m²). You can learn more about the optimal exercise order at the SuppVersity...
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The Latest on Combined Training: 15% Increase in Muscle Size in 24 Weeks in Healthy Moderately Active Young Men Regardless of "Cardio First" or "Weights First" Training

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If you think even non-significant differences in "lean gains" are significant, "weights first" is for you. If you are about to embark on a combined strength + endurance training regimen in 2015, it does not matter if you do "cardio first" or "strength first"... well, almost. If you stick to the traditional exercise order, you may gain a non-significant 2% extra on your vastus lateralis (some people would wrongly say "quads") size. You've read evidence for both, the superiority of "cardio first" and "strength first" on the SuppVersity before and it may in fact be a matter of personal preference, whether you do your cardio or strength training first. You can learn more about the optimal exercise order at the SuppVersity Before, After or In-Between? Exercise Order & Leptin Cardio First for Anabolism? Large Muscle Groups First? How to Combine Cardio & Strength? Exercise Order Rel...
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Concomitant Training: Cardio Before or After Weights? Cardio First Triggers 916% Increase in Growth Hormone. Plus: 7x Higher Testosterone & 3x Higher IGFBP-3 Peaks

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Run first, lift second to end your workouts on an anabolic tune. I know, judging the anabolic effects of exercise by the post-exercise testosterone, cortisol, growth hormone and IGFBP-3 response is controversial. On the other hand, Claudio Rosa and his colleagues from the University of TrĂ¡s-os-Montes e Alto Douro are right, when they argue that "concurrent training (CT),  is  an  effective strategy to improve both cardiorespiratory and neuromuscular functions (26), as well to induce a high-energy expenditure (2, 21)" (Rosa. 2014) that comes with one significant disadvantage; a disadvantage scientists have labeled stimulus interference . A reduction / reduced increase of testosterone and or IGF, of which Rosa et al. state that they are the "most important  anabolic  hormonal  indicators  associated  with  muscle  hypertrophy" would be one of the many potential reasons for said interference. You can learn more about the optimal e...
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