SuppVersity - Nutrition and Exercise Science for Everyone

Beware, guys, training like these women may make your guns "bulky" ;-) No, this is by no means the first article about training to failure I've written. In fact, I've published an article as part of a two-part series on " Intensity Techniques " in February, this year.  The reason(s) the latest study from the  University of Brasilia  (Martorelli 2017 | SuppVersity veterans will notice that this is yet another example of excellent resistance training research from Brazil I can write about) still made it to the SuppVersity  News is that it is (a) one of the rare studies with young, healthy female subjects and (b) has both, a non-failure non-volume-equated and a volume-equated non-failure control group. Don't fool yourselves, there is no single best workout for the rest of 'us life --  periodize ! 30% More on the Big Three: Squat, DL, BP! Confusion? Mixin' Things Up Yields Extra-Gains Linear vs. Undulating Periodization Velocity T...

Image 1: Going for the pump was Arnold's way to biceps peak and size, but is that "optimal"? How many sets do you do, when you are at the gym? How many repetitions (reps) each? And are you sure that this is the "right" way to train? No? Well I guess then you will be interested in the results of a study from the School of Exercise, Biomedical and Health Sciences at the Edith Cowan University in Joondalup, Western Australia ( Chan. 2011 ), for which Roy Yang Han Chan (I hope I did not mix up name and surname, here ;-) recruited 10 non-resistance trained men to investigate the effects of different set/rep schemes on muscle strength, range of motion  (ROM),  muscle  cross  sectional  area  (CSA),  muscle  soreness  and  plasma  creatine kinase  (CK)  activity after two bouts of eccentric biceps curls (see illustration 1 for exact study setup). Illustration 1: Setup of the 4 training bouts the 10 subjects of ...

Image 1: The m. triceps brachii . As if you did not know where to find your "horseshoes" ;-) After last week's issue on leg training, devoting a whole issue of the SuppVersity EMG Series to a three headed muscle of your upper arm appears kind of unthrifty... well, maybe we should say "extravagant" and thus acknowledge that a well-built triceps unquestionably contributes to the muscular, athletic look most trainees are trying to achieve - especially if you are wearing one of those short-sleeved business shirts and complement them with appropriately muscled forearms ;-) As its name already implies the triceps consists of three heads, the long head , caput longum , which arises from the infraglenoid tubercle of the scapula and extends distally anterior to the teres minor and posterior to the teres major, and the two short heads , of which the caput mediale and the caput laterale which run along the rear side of the humerus. Being the antagonist of the...

Image 1: The biceps brachii attaches directly to the shoulder joint ( Användare:Chriz @ Wikipedia) As its name already implies, the bi-ceps (lat. for "two-heads") brachii is made up of two muscle strands, both of which attach to different parts of the shoulder joint: the caput longum (long head), which attaches to the tuberculum supraglenoidale scapulae and facilitates internal rotation and abduction of the arm, and the caput breve (short head), which attaches to the processus coacoideus and facilitates anteversion and adduction of the arm Their individual kinetic functions aside, both heads of the biceps brachii work synergistically during basic curl movements and more complex movements such as the supination of your palm. In that, the individual position of the hands determines, which of the two heads of the biceps carry the main load of the movement. Chest Biceps Back Core L...