Posts

Showing posts with the label hamstrings

Popular topics

Show more

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

Written by | published on
Image
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...
Read full article »

Squat or Sled? Study Compares Muscle Activation During Squatting & Sled Pushing - One For Quads, One For Hams!

Written by | published on
Image
Original image from the publication. As Meaghan E. Maddigan, Duane C. Button and David G. Behm from the Memorial University of Newfoundland rightly point out, "the back squat is a traditional resistance training exercise." (Maddigan. 2014). The use of resisted sled exercises, on the other hand, is a relatively new phenomenon of which we don't even know yet how it compares to the classics. Accordingly, Maddigan et al. set out to compare the muscle activation between squatting and sled pushing on the activity of leg and trunk muscles in ten healthy resistance-trained men in the context of a randomized crossover design study. Squatting will always remain the most versatile muscle builder & fat shredder Optimizing Rest for Size and Strength Gains When Rodents Squat, We Can Learn A Lot! Farmer's Walk or Squat? Is Strong- men T. For You? Full ROM ➯ Full Gains - Form Counts! Cut the Weight, Add the Vibe - Vibration Plates Up Your Squat by 2...
Read full article »

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

Written by | published on
Image
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...
Read full article »

On Short Notice: Teas & Prostate, Metformin & Amenorrhea, Stevia & High, Omega-3 & Low Cortisol, Aminos & Weight Control, Nordic Hamstring Exercise & 20% More Power!

Written by | published on
Image
Image 1: This would be a case where metformin probably won't help you to get your menses back - unless this is just one of your "yous" and you are taking high doses of anti-psychotics, of course. In view of the fact that I have piled up way more " On Short Notice " items than I can possibly squeeze into one installment, today's news on the right tea (green or black) for prostate cancer , the purported anti-obesity effects of leucine and alanine , which turn out to be inferior to those of whole protein, the anti-amenorrhea and weight loss effects of metformin in women on anti-schizophrenic drug and how this relates to PCOS, the surprising N=1 cortisol-raising, high blood pressure and water retaining effects of stevia , the stress and weight loss reducing effects of omega-3s and high DHA levels in the brain , and an effective yet rarely used hamstring exercise, the "Nordic hamstring exercise" , will be complemented by another installment of ...
Read full article »

SuppVersity EMG Series - Gluteus maximus, Quadriceps femoris, Gastrocnemius, Soleus & More: The Very Best Exercises for Tree-Trunk Legs and Herculean Calves

Written by | published on
Image
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...
Read full article »
Disclaimer:The information provided on this website is for informational purposes only. It is by no means intended as professional medical advice. Do not use any of the agents or freely available dietary supplements mentioned on this website without further consultation with your medical practitioner.