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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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Romanian Deadlift is Hamstring Exercise #1: Glute-Ham Raises Not Bad Either, Leg Curl Less Efficient Than Thought

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Study leaves no doubt: For the biceps femoris, Romanian deadlifts rule. I am not quite sure if some of the guys at my gym even know what the hamstrings, are... I guess if I told them that they're also started biceps femoris, they were more likely to train it, instead of telling me that they play soccer and thus wouldn't have to train legs (I have honestly never heard something that stupid - I mean, it's like, I don't train to jump, because I am a high jumper ;-). Now, if we assume for the moment that my arguments are convincing enough to include a single hamstring exercise on their every-day-international-chest-and-biceps-day, what should it be, then? Chest Biceps Back Core Legs Triceps Shoulders Navigate the SuppVersity EMG Series - Click on the desired body part to see the optimal exercises. If you look back at the SuppVersity EMG Series , it would be the lying leg curl with tighs raised from the pad or hamstring exercises on th...
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Ballistics Lunge Activates Muscle to Just Like 34% Lighter Standardlift, Elastic Band & DBs Target Different Muscles. Plus: 10 Reasons to do Explosives & Plyometrics

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Lunge with resistant bands as it was done in the study (Jakobsen. 2012) The paper the Danish researchers Jakobsen, Sundstrup, C.H. Andersen, Aagaard and L. Andersen are about to publish in one of the forthcoming issues of Human Movement Science is not the first certainly won't be the last study on explosive training ( more ) and plyometrics ( more ) you have and still will read about, here at the SuppVersity . And while I am not sure whether you would say that it is the most exciting one, I am pretty convinced that you will be inclined to hear how different rep-speeds (ballistic=explosive vs. normal) effected the EMG activity during a full-body exercise like lunges with different loads and equipment (dumbbells vs. resistant band). Before we start, just a brief reminder for all of you who have not read the SuppVersity EMG series as of now. If you want to know the "best" exercises to target specific muscle groups, I'd suggest you make a detour to all or just tho...
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SuppVersity EMG Series - Gluteus maximus, Quadriceps femoris, Gastrocnemius, Soleus & More: The Very Best Exercises for Tree-Trunk Legs and Herculean Calves

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Actually, it would make as much sense to split this part of the SuppVersity EMG Series in two, if not three individual analyses, as it would to split your leg workout over two if not three days. In practice, however, most trainees go through the grueling torture of the dreaded "leg day" , just once a week and thus I will mirror this practice by writing a similarly gruelingly long blogpost on the best exercises for the major Image 1: The major muscle groups of your legs. Quadriceps, adductors, abductors, gluteus, hamstrings, gastrocnemius & soleus the quadriceps (red) - powerful extensors of the knee joint;crucial in walking, running, jumping and squatting ; strongest and leanest muscle in the human body the gluteus (yellow) - three muscles that make up the buttocks: the gluteus maximus muscle, gluteus medius muscle and gluteus minimus muscle ; the hamstrings (blue) - comprises the semitendinosus, semimembranosus and the short and long head of the bicep...
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