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Full vs. Half-Squats - Study Measures Actual Size Gains! A Tie for Quads, a Fail for Hams, and a Small Win for Glutes

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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 muscle volumes (that's news as previous studies measured way too often only the acute EMG response |  Neto 2019 )... with a realistic workout program and a sensible study duration of 10 weeks. over which twenty young men were randomly assigned to a full squat group (#FST, n = 10) or half squat group (#HST, n = 10 at study onset). Are you trying to optimize your training for gains ? Find inspiration in these articles: What's the Latest on Failure? 36% Extra-Gains W/ Rest-Pause Pyramid- and/or Drop-Setting!? Training to Failure = Extra Gains? Super-Setting...
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Nonuniform Muscle Hypertrophy: Activation Patterns and Eventually Exercise Selection Determine Triceps Growth

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Is it possible that you can - within your genetic limits - influence the growth pattern of your tris by the way you train? "Localized muscle growth? Wtf now you're kiddin' me, right!?" Well, I want to be honest with you. It's not like you could actually grow exclusively the peak of your biceps, but the fact that even the observation that the maximal increase in muscle cross-sectional area does actually correspond to the area of maximal stimulation can be considered a "novel finding", is testimony to how under-researched the optimal modalities of training for such profane things as cosmetic muscle gains actually are. In the end, you'd even have to wonder that Taku Wakahara and his colleagues from the Waseda and Doshisha and Ritsumeikan Universities in Japan even dared investing precious time and money into a part of human physiology that's still looked down upon by large parts of the scientific establishment. Maybe, it's like a carte bl...
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Shoulder Presses Ain't for Delts, Only! Standing, Seated w/ BB or DB, They Also Hammer the Core, Biceps & Triceps

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Flex Wheeler doing BB presses in what vcertainly isn't the ideal position for the lower back - imagine him doing that standing *uhoh* Don't worry, I am not going to repeat my SuppVersity Facebook news post on the activation of the rectus abdominis , the obliques and the lower back muscles many of you 'liked' on Facebook. I am rather going to expand on it by presenting the data from the unofficial follow-up (Saeterbakken. 2012). Before I do that, I will yet give you the usual preview of today's installment of the SuppVersity Science Round Up I am doing every Thursday (1PM EST, live! ) with my friend Carl Lanore from Super Human Radio (in case you did not notice, the number of real scientists on the show has risen exponentially within the last weeks, so I highly recommend you download a couple of other podcasts as well). SuppVersity Science Round Up - Preview Just like today's blogpost the focus of today's Science Round Up is actually going to ...
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Impingement No More: Study Outlines 6 Week Protocol That Reduces, in 15% of the Cases Even Resolves Shoulder Pain

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Image 1: A 1990 study by Lo et al. reports that 43.8% of athletes who are competing in sports with upper arm involvement complain about shoulder problems, 29% with constant pain (Lo. 1990)! If you are thinking about sex, lies, ex-presidents and obese interns at the White House, when you hear the word "impingement" your language proficiency is not the best and / or you are one of those guys (or girls) who prefers his gossip weekly over the latest issue of a fitness, let alone a bodybuilding magazine (unlikely for SuppVersity students, but who knows?). If you don't belong to this group and / or have just begun to massage your aching shoulder, however, the results of a recently published study on the effectiveness of a 6-week scapular muscle rehabiliation exercise regimen that was specifically designed to alleviate the pain and improve the limited flexibility of athletes with mild to moderate shoulder impingement could be of great interest to you. The scientifically pr...
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Step By Step Guide to Your Own Workout Routine - Part VII: "How Was Your Workout?" Evaluate & Tweak Your Routine

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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 , understanding the basics of reps, sets, density, intensity, volume etc. deciding on a health , hypertrophy , fat loss or strength focus and even having an idea of how to best periodize your training is of little value, if your workouts suck! I mean, you know that feeling when you already think about your next workout, before you even leave the gym,right? A feeling that nothing really seems to work and results that not far from abysmal. Don't have your ego stop yourself from making progress Over the years, I have found that the #1 reason my workouts su...
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