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Angle, Grip Width, Free Weight or Machine, Failure & More - What Really Works for Building A Bigger Bench & Pecs

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If you don't see any results, changing the angle, grip, etc. is unlikely to bring you from "zero" to "extreme" gains. I don't need a scientific study to tell that the bench press is among the favorite exercises of all (male) trainees. That being said, the science investigating its effects and how to do it is comparably scarce. Leg extensions are after all the favorite exercise of every researcher, because even sedentary couch potatoes can do them and the results don't depend on your "extension technique" ;-) That being said, there are a handful of studies dealing with the bench press. Studies that investigate the effects of bench angles, grip width & type, free weight vs. machine training, training to failure or not, etc. a selection of which I will review in today's SuppVersity article. Learn more about the best  muscle building exercise at the SuppVeristy Optimizing Rest for Size and Strength Gains Alternate Squats ...
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Exercise Order Reloaded: Testosterone Advantage of Doing Weights First Does Not Persist over 24 Week Study Period ➲ Strength Gains Identical, But GH Difference is Suspicious

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Could the "wrong" exercise order be holding you back? If you take a look at the SuppVersity articles with the keyword "exercise order" ( click here to do that now), you will probably find "good" arguments for both: Doing cardio before and  doing cardio after weights - this begs the question, whether it is merely a question of personal preference, doesn't it? I, for my part, have done both in the past and didn't notice much of a difference. For mere time reasons I do my cardio completely separate from my workouts, but in general, I would probably do longer 20min+ low intensity steady state cardio after the workouts. Not the least for the beneficial effects of very low intensity exercise on both metabolic and performance markers of recovery (Corder. 2000). You can learn more about workout routines at the SuppVersity What's the Right Training 4 You? Hypertrophy Blueprints Fat Loss Support Blueprint Strength Training Bluep...
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Nautilus? Will a Nautilus-Based "Variable" Training Regimen Yield Greater & More Sustained Muscle & Strength Gains?

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Arthur Jones shows a beautiful lady, how his latest Nautilus Pull-Over Machine Works... don't you tell resistance training machines and fitness babes were an invention of the late 1990s ;-) Although I suspect that most of you are too young to remember the hype surrounding the introduction of the Nautilus Training Systems , I am pretty sure that you will have seen similar machines which are using a nautilus- (a mollusk whose shell has the shape of a logarithmic spiral) or otherwise funkily shaped cams in the place of regular circular wheels, in your gym. The (ingenious?) apparatus was an invention of Arthur Jones (see image on the right), himself a devoted physical culturist, who build the first machines using this by now often-copied mechanism in the late 1960s The idea behind the concept is that the nautilus-shaped cam would vary the lever over the full range of motion in a way that the intensity would peak at a selected point of the full range of motion. Usually this was an...
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