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Bench Press Pre-Exhaustion (PE) Science: PE Works for Triceps, not Pecs & Delts | Plus: DB, Barbell or Smith M.

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The bench press, an effective exercise for both, men and women. This article addresses both: Doing flys, anterior deltoid raises or triceps extensions before classic barbell bench presses to pre-exhaust the synergists and increase the pectoralis muscle activity during the final press, as well as the differential effect of doing bench presses on the flat bench with dumbbells, barbells and/or the smith machine on the pectoralis, anterior deltoid and triceps activity during the bench press and its consequences on triceps activity during a subsequent cable-pulley triceps extension. Learn more about the best  muscle building exercise at the SuppVeristy Optimizing Rest for Size and Strength Gains Alternating Squats & Bench Presses for Extra GAINS! Equipment, Angle, Grip, etc. Affect Your Pec Dev. Full ROM ➯ Full Gains - Form Counts! Battle the Rope to Get Ripped & Strong Up Your Squat by 25% With Sodium Bicarbonate Pre-exhaustion cannot be expecte...
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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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You Want Maximal Performance & Size Gains + Complete Thigh Development? Then Full Squats are For You!

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So you got to squat?! But how? I guess that many of you will be missing more recent news on training programming and exercise selection. And I would in fact love to write about these topics more often, but with 37% of the US population being overweight, 99% of the studies deal with the question: "How can exercise help the overweight, obese and morbidly obese survive?" The interest or rather the funds for research as into such profane things as the effect of range of motion in heavy load squatting on muscle and tendon adaptations, on the other hand, are so scarce that K. Bloomquist's, H. Langberg's, S. Karlsen's, S. Madsgaard's, M. Boesen's, T. Raastad's latest paper is almost an exotic bird and that in a journal with the auspicious title the European Journal of Applied Physiology . Interesting studies on specific exercises are rare In their latest study, the researchers from the Copenhagen University Hospital in Denmark and the Norwegian Schoo...
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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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Adelfo Cerame - Road to Wheelchair Championships: What Sitting in a Chair Teaches You About Isolation Exercises

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Image 1: "Hey Dude! Those arms come from rolling around in the chair, right? The time is flying by, it's almost June (just a few couple of hours left in May) and for Adelfo his next big day is approaching fast. After last weeks brief panic attack (see " Don't Let Red Flags and Banana Skins Stop You! ), he is back on track this week and that despite the fact that he has a hell lot of work to do that is not related to working out or dieting... or writing his weekly blogposts on the SuppVersity , of course. Usually you would think that sitting in a wheelchair does make all that more complicated and troublesome, but as you will see in this week's installment of Adelfo Cerame's Road to the Wheelchair Championships , sitting in a wheelchair can also have certain advantages, even when it comes to building a better physique! The overlooked advantages of training in a wheelchair I don’t get approached much, but when I do, the majority speculates that I have a...
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